Residents of the UK who rely on a commonly used supplement should reconsider their dosage if they begin to experience any of four notable symptoms, as excessive intake might lead to serious health risks. Vitamins and minerals are vital for supporting essential bodily functions, and while a nutritious, well-rounded diet should ideally provide most of these needs, some individuals choose to enhance their intake with supplements.

Iron is among these supplements—an essential mineral crucial for creating haemoglobin, which is responsible for carrying oxygen in the bloodstream. A lack of sufficient iron can lead to iron deficiency anaemia, manifesting in symptoms such as fatigue, low energy, breathlessness, and heart palpitations. To combat this deficiency, some may turn to iron supplements.

The NHS provides guidance on this matter through its website. It cautions that consuming “too much” iron could result in unwanted symptoms, suggesting a need to reconsider your iron consumption. In young children, the consequences could be life-threatening.

• Constipation
• Feeling sick
• Being sick
• Stomach pain

The NHS advises: “Extremely high doses of iron can be lethal, especially for children. Therefore, it is crucial to store iron supplements out of children’s reach.” For adults, a high dose of iron is typically defined as exceeding 20 micrograms.

The NHS outlines the recommended iron intake as follows:

How much iron you need

The NHS says that the amount of iron you need is:

• 8.7mg a day for men aged 19 and over
• 14.8mg a day for women aged 19 to 49
• 8.7mg a day for women aged 50 and over
• Women having periods after the age of 50 may need the same amount of iron as women aged 19 to 49

The Department of Health and Social Care (DHSC) advises that “most people” should be able to get all the iron they need by eating a varied and balanced diet. But if you take iron supplements, “do not take too much as this could be harmful”, the NHS says.

It is advised that taking 17mg or less a day of iron supplements is “unlikely” to cause any harm. The NHS adds: “But continue taking a higher dose if advised to by a GP.”

Sources of iron in your diet

Good sources of iron include:

Iron deficiency

Symptoms of iron deficiency anaemia can include:

• Tiredness and lack of energy
• Shortness of breath
• Noticeable heartbeats (heart palpitations)
• Paler than usual skin
• Headaches
• Hearing ringing, buzzing or hissing noises inside your head (tinnitus)
• Food tasting strange
• Feeling itchy
• A sore tongue
• Hair loss – you notice more hair coming out when brushing or washing it
• Wanting to eat non-food items, such as paper or ice (pica)
• Finding it hard to swallow (dysphagia)
• Painful open sores (ulcers) in the corners of your mouth
• Nail changes, such as spoon-shaped nails
• Restless legs syndrome

You should see a GP if you think you might have iron deficiency anaemia.