Iron needs differ a lot between menstruating and non-menstruating women, and rise further with heavy endurance training. Enter your details for a general daily guideline.
Menstrual bleeding regularly removes iron-rich blood from the body. The published RDA for menstruating adult women (around 18 mg/day) is more than double the figure for adult men or non-menstruating women (around 8 mg/day) specifically to replace that recurring loss.
Yes, for sustained endurance training. Research cited by NIH and sports-nutrition bodies points to several mechanisms: increased iron loss through sweat and the gut, and a mild red-blood-cell breakdown from repeated foot-strike impact in runners. There isn't one agreed numerical increment, which is why this tool flags it as a note to discuss with a doctor rather than adding an invented number to the RDA.
Not without checking first. Iron is not like water-soluble vitamins — the body has no efficient way to get rid of excess iron, so unnecessary supplementation can build up to harmful levels over time. A ferritin blood test, ordered by a doctor, is the reliable way to find out whether you're actually low before supplementing.
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