Kelsey Kryger
Wed, July 29, 2026 at 5:54 PM UTC
Consuming enough iron is essential because it helps produce hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron is also a key component of myoglobin, which delivers oxygen to muscle tissue, supporting normal cellular function, muscle metabolism, neurological function, and hormone production. It’s estimated that absolute iron deficiency affects 14 percent of people in the U.S., naturally causing many to take a look at their medicine cabinet and wonder if they need to supplement with iron.
“Most men over 40 don’t automatically need more iron,” says Johannah Katz, RD, of Kaffico. “The recommended dietary allowance for adult men is only 8 milligrams per day, and men in the United States obtain an average of approximately 16.3 to 18.2 milligrams per day from food alone. More iron isn’t necessarily better once a person’s needs are met.”
When iron stores become too low, people may experience fatigue, weakness, difficulty concentrating, reduced exercise tolerance, shortness of breath, lightheadedness, or restless legs. However, these symptoms aren’t specific to iron deficiency, so bloodwork, typically including hemoglobin, ferritin, and sometimes transferrin saturation, is needed for an accurate diagnosis
There are two types of dietary iron: heme iron and non-heme iron. Heme iron, found in animal foods like red meat and seafood, is more easily absorbed by the body. Non-heme iron, which comes from plant foods like beans and lentils, is less bioavailable, so the body absorbs less of it. Non-heme iron is also the form found in most iron supplements
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Because of this, men who follow a vegetarian or vegan diet may need to pay closer attention to their iron intake. Plant-based eaters have higher estimated iron requirements due to the lower absorption of non-heme iron. Frequent blood donors are also at greater risk of depleted iron stores. Additionally, men with gastrointestinal conditions that impair nutrient absorption, those who have undergone gastrointestinal surgery, take certain medications, or have laboratory-confirmed iron deficiency may benefit from iron supplementation under the guidance of a healthcare provider.
Importantly, a new iron deficiency in an adult man shouldn’t be treated simply by eating more iron or starting a supplement without first identifying the underlying cause. In men, iron deficiency may result from gastrointestinal blood loss, impaired iron absorption, celiac disease, inflammatory bowel disease, certain medications, or other medical conditions. Because of this, medical guidelines recommend that adult men with confirmed iron-deficiency anemia be evaluated for potential gastrointestinal sources of blood loss.
Men should avoid taking an iron supplement “just in case,” High-dose supplemental iron can cause constipation, nausea, abdominal discomfort, and other adverse effects, and people with hereditary hemochromatosis are especially susceptible to iron overload. The tolerable upper intake level for adults is 45 milligrams per day, though clinicians may prescribe higher therapeutic doses if a deficiency has been diagnosed
“The best approach for most men over 40 is to eat a varied diet that includes appropriatecerned about fatigue, weakness, poor exercise tolerance, or low iron should speak with a healthcare provider and have their iron status assessed before supplementing,” Katz says
Experts
Johannah Katz, RD, of Kaffico
Sources
About 1 in 4 Americans may have inadequate iron intake or absorption. National Heart, Lung, and Blood Institute
This story was originally published byMen’s Journalon Jul 29, 2026, where it first appeared in theHealthsection. Add Men’s Journal as aPreferred
