How much iron do I need every day?
The Sri Lankan Ministry of Health recommends specific amounts of iron in our diet every day, depending on our age and gender. Here’s how much you need:
| Recommended Dietary Allowances of Iron for Sri Lankans (1998) | ||
|---|---|---|
| Particulars | Iron (mg/day) | |
| Man | Sedentary work | 17 |
| Moderate work | 17 | |
| Heavy work | 17 | |
| Woman | Sedentary work | 19 |
| Moderate work | 19 | |
| Heavy work | 19 | |
| Pregnant women- | ||
| Full Activity | 23 | |
| Reduced Activity | 23 | |
| Lactating woman- | ||
| 0-6 months | 19 | |
| 6-12 months | 19 | |
| Infants | 03-06 months | |
| 06-09 months | ||
| 09-12 months | ||
| Children | 01-02 years | 7 |
| 02-03 years | 8 | |
| 03-05 years | 10 | |
| Boys | 05-07 years | 12 |
| 07-10 years | 16 | |
| 10-12 years | 20 | |
| 12-14 years | 23 | |
| 14-16 years | 29 | |
| 16-18 years | 34 | |
| Girls | 05-07 years | 12 |
| 07-10 years | 16 | |
| 10-12 years | 21 | |
| 12-14 years | 18 | |
| 14-16 years | 20 | |
| 16-18 years | 21 |
Source: Gazzette Extraordinary of the Democratic Socialist Republic of Sri Lanka- 19.01.2005
