Iron ensures that oxygen reaches every part of your body. Men and kids need 10 milligrams a day. Since women lose iron in their menstrual blood, they should get 15 mg a day once they hit adolescence. During pregnancy, a woman's iron requirement doubles to 30 mg but reverts to 15 while she's breastfeeding. After menopause, women need only 10 mg a day.
Meat is the richest source, and the darker the meat, the more iron it contains.
Also check labels for iron-fortified cereals. It's a tricky question. Some people can definitely benefit from supplements. On the other hand, an estimated 10 percent of Americans carry a gene that causes them to absorb 50 percent more iron than normal. Taking iron supplements can push their bodies into full-blown iron overload, which can lead to heart and liver damage in extreme cases.