There’s an impossible volume of health information circulating on the web and social media these days. It’s hard for us to sort the facts from the myths. And health information about iron is no different.

What’s the truth about iron and red meat? Is red meat the only source of iron in food, or is there more to it?

Why do people think that only women suffer from iron deficiency? Is it true that you can get all your iron from your diet alone? What about iron supplements: do they help?

Here, we debunk some of the most common misconceptions about iron, with our evidence-backed information from credible health information sources.

Myth: Iron-rich foods are limited to Red Meat

Our bodies don’t make iron; we must rely on our diet to get the iron we need.

One of the factors that affects how much iron gets into our bodies is the type of iron in the food we eat. Our food contains iron in two main forms: haem or non-haem iron:

Haem iron: this is the form of iron that our bodies can most easily absorb. Haem iron-rich foods include red meat, offal, chicken and fish.

Non-haem iron: this is not as well absorbed, so you need to consume more non-haem-rich foods to meet your recommended daily intake of iron. This is particularly relevant for vegetarians and vegans. These foods include dark leafy green vegetables, raisins, nuts, iron-fortified cereals, breads and pasta.

Although red meat is one source of iron — and a particularly good one — it’s not the only source of iron.

To make it easy for you when shopping, we’ve put together an iron-rich food list.

Myth: Iron Deficiency Only Affects Women

At least 30% of all people in the world are iron deficient. But some groups of people are at greater risk of iron deficiency than others, including:

Menstruating women: When women menstruate, they lose blood. They need enough iron to help make more red blood cells to replace the blood lost. And if they’re not getting adequate iron intake (at least 18mg per day), they may become iron deficient.

Pregnant women: Pregnant women share nutrients with their growing child, so the recommended daily iron intake shoots up to 27mg daily. This is more than triple the intake that men and non-menstruating women need.

Children: Some kids may struggle to consume enough iron in their diets, or the iron intake is blocked by diets rich in calcium (such as from cow’s milk).

But it’s not just women and children who are at increased risk of iron deficiency. Other groups — including men — can also be at risk of iron deficiency. This includes people who:

• follow a vegetarian or vegan diet
• do a lot of regular, intense exercise
• donate blood regularly
• have health conditions that cause bleeding
• have chronic diseases that disrupt iron storage, prevent iron absorption, or increase iron loss
• take aspirin regularly.

Myth: You Can Always Get Enough Iron from Diet Alone

We need to absorb about 1mg of iron daily to maintain healthy iron levels — more for menstruating or pregnant women. But to get enough iron each day, we need to consume much more than 1mg of iron.

That’s because not all the iron in the foods we eat can be absorbed by our bodies. Most healthy adults take in just a fraction (10 to 18%) of the iron in the food they consume.

What’s more, some people have conditions that prevent them from taking in or using iron from food. This could include people with gut conditions or other chronic health disorders.

When your iron levels are low — or when you’re unlikely to get enough iron from the food you eat — your doctor may suggest using an iron supplement. It’s best to use iron supplements under the guidance of a health professional.

Myth: Iron Supplements aren’t Helpful

If you’re iron deficient, restoring and maintaining healthy iron levels is crucial to avoid health problems. Your doctor can determine if your iron levels are too low.

In the case of iron deficiency, iron supplements can be helpful. Especially if you cannot get enough iron through your diet alone.

Bear in mind that the amount of iron in supplements varies a lot. Not all iron-containing supplements have enough iron to increase iron levels in iron deficiency.

Maltofer contains 100 mg of elemental iron per dose, and is for the treatment of iron deficiency in adults and adolescents where the use of ferrous iron supplements is not tolerated, or otherwise inappropriate. Make sure to check the amount of elemental iron in a supplement before you use it. Ask your doctor or pharmacist if you’re not sure if your supplement has the amount of iron you need.

Finally, there is such a thing as too much iron. Our bodies aren’t good at getting rid of excess iron, so excessive amounts of iron may be toxic. That’s why it’s best to use an iron supplement as directed by a health professional if you have confirmed iron deficiency.

If you’re concerned about your iron levels, chat with your doctor to work out if an iron supplement would be right for you. If you’re unsure about raising this topic with your doctor, we’ve prepared some pointers on how to talk with your doctor about iron deficiency.