If you’re trying to figure out how much iron is the “right” amount of iron, know this: Women need more than twice as much iron per day as men. The The recommended diet1 of iron, according to the National Academies, is 18 milligrams for women (27 grams during pregnancy) and 8 milligrams for men.
If you are dealing with a low iron state (and stores), your needs will be higher for several months until iron stores can be re-established.
While you don’t need to count every ounce of iron that enters your body to make sure you have enough, you should be mindful of the foods you eat and be sure to add some iron-rich shots to every meal.
To make your grocery trip a little easier, here’s a quick list of foods that contain iron, minus the red meat.