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Aim for the Recommended Daily Allowance (RDA). Consume more iron if you're pregnant but less if you're breastfeeding. Eat your RDA of vitamin C with your iron to increase absorption.

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For men ages 19-50+, you need 8 milligrams of iron a day. For women, you need 18 milligrams if you're in the 19-50-year range or 8 milligrams if you're over 50. Children aged 7-12 months need 11 milligrams, while 1-3-year-olds need 7 milligrams and 9-13-year-olds need 8 milligrams. Girls 14-18 need 15 milligrams, while boys need 11 milligrams. If you're eating a vegetarian diet, you'll need 1.8 times more iron than a meat-eater, so you may need to adjust your consumption. The RDA is the amount you need to ensure your nutritional needs are being met. If you're pregnant and between the ages of 14 and 50, you need 27 milligrams of iron a day. However, if you're lactating, your needs decrease: you only need 10 milligrams if you're in the 14-18 age range or 9 milligrams if you're in the 19-50 range. You need less iron while breastfeeding because you're not menstruating, which draws on your iron reserves, and because your body automatically draws on its stores of iron while you are breastfeeding. Vitamin C or ascorbic acid, found in citrus fruits and many other foods, helps your body to absorb non-heme iron, which is the iron found in plants rather than meat. The key is you must eat your vitamin C at the same time you consume iron, and it will help your body take in the nutrient. Try to consume as much as 25-100 milligrams when eating iron to increase your body's intake. Children 1-3-years-old need 15 milligrams a day, while those in the 4-8 range need 25 milligrams and 45 milligrams in the 9-13 range. Girls need 65 milligrams from ages 14-18, while boys need 75. Over 18, men can get by with 90 milligrams, while women can take 75 milligrams. However, as an adult, you can take up to 2,000 milligrams a day if needed. If you're pregnant, you need 80 milligrams (14-18-year-olds) and 85 milligrams if you're over 18; if you're lactating, you need 115 milligrams if you're 18 or younger and 120 milligrams if you're over 18.