Are Americans Consuming Too Much Iron?

Most people have heard about iron deficiency and anemia, but not much is said about consuming too much iron. When people think of iron sources most think red meat, which can indeed raise iron stores. One study in the American Journal of Clinical Nutrition (2002 76;1375-1384) showed that eating more than 4 servings of red meat per week raised the risk of high iron stores 3 fold when compared to those who eat four servings per week. However, an overlooked source of iron is fortified cereals.

A study in the Journal of the American College of Nutrition, (2001 20(3):247-254) had two somewhat surprising findings: (1) Analyzed values of iron and folic acid in breakfast cereals were considerably higher than labeled values. (2) For adults, the amount of cereal actually consumed was approximately 200% of the labeled serving size- for women the average serving size for breakfast cereal was 47 g, while it was 61 g for men, as compared with the 30 g label serving suggestion.

FDA officials have said, "Studies have shown that higher iron status in males may be associated with an increased risk for cancer and heart disease." They also suggest that men (who are generally at a low risk of iron deficiency) should choose cereals with no iron or low amounts. Excess iron in the body acts as an oxidant, the exact opposite of what we are trying to accomplish with antioxidants. The goal for cardiovascular and cancer prevention is to reduce the amount of free radicals generated in the body which damage cellular machinery. Excess iron can increase free radical production, and thereby affect health. Simple blood tests can check iron levels, and if normal, multinutrient supplements with added iron should be avoided, in addition to limiting dietary sources to the recommended daily allowance (8 mg/day for men and 18mg/day for women of childbearing age, 27mg/day for pregnant women and 9mg/day for nursing women).