Over 50? Here's how much iron you need

Do women over 50 need more or less iron? Dr. Maya Rosman, on 103FM Radio, explains everything about nutrition—this time focusing on iron for women over 50. Iron deficiency can cause hair loss and delay weight loss. So, do women aged 50 and above require more iron?

It’s quite the opposite. Why is this the case, and how can you tell if you’re low on iron? Hair loss and weight gain are two common symptoms among women in menopause. These symptoms can also occur due to iron deficiency in the diet.

When iron levels in the body are low, the body is weaker and burns more calories, both in general and during physical activity. Anemia and iron deficiency can exacerbate hair loss, a phenomenon already common due to hormonal changes in menopause.

Despite the effects of iron deficiency, after age 50, the recommended daily intake of iron decreases. The guidelines drop from 18 mg per day for women of childbearing age to only 8 mg per day. This reduction is due to the cessation of menstruation and the associated loss of iron during the menstrual cycle.

How can you tell if your body is low on iron?

The most reliable way is to take a simple blood test. Ask for a referral, follow fasting instructions as written, and avoid taking iron or B12 supplements for about two weeks before the test! The necessary tests include hemoglobin, ferritin, and transferrin (to measure free iron and stored iron in the body). If your levels are lower than the recommended range, it means you may need a temporary supplement until your condition improves.

How can you tell if your diet lacks iron?

The most important sources of iron are red meat, especially liver, turkey, and fish. However, since a vegetarian diet can improve health and reduce menopausal symptoms, it’s worth focusing on plant-based sources of iron. These include legumes—lentils (red, green, black, or mottled), white/red/black beans, chickpeas, soybeans, tofu, edamame, and also oatmeal, whole sesame tahini (only whole), and dark green vegetables like broccoli.