What is the recommended iron intake in mg for women with a ferritin level under 35?

For women with a ferritin level under 35, a recommended iron intake of 30 mg is appropriate due to the increased risk of iron deficiency and the need to support adequate hemoglobin levels for optimal health and athletic performance. When ferritin levels are low, it indicates that the body's iron stores are depleted, which can negatively impact energy metabolism and overall performance in physically active individuals.

Increasing iron intake to this level helps replenish those stores while also providing sufficient amounts to meet the physiological demands of training and recovery. It’s important to recognize that during periods of intense training or increased physical stress, the body's iron needs can rise, necessitating higher dietary intake or supplementation.

The recommendations are based on established guidelines that consider factors such as menstrual blood loss, the bioavailability of dietary iron, and the increased risk of iron deficiency in women, especially those who are athletes or highly active. Hence, 30 mg is a targeted approach to addressing low ferritin levels effectively.