Heme Iron Daily Range
Approximate Daily Heme Range
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How To Calculate Heme Iron Intake
How Much Iron Repair Do I Need To Fight Iron Deficiency?!
My doctor has recommended that I take an iron supplement...but now what?
Iron supplementation can feel confusing, I've been there too...
Searching online will reveal the RDA (recommended daily allowance) for iron, but those values are the recommended daily allowance for people with healthy iron levels to simply maintain their iron status.
But those of us struggling with bloodwork confirmed iron deficiency certainly need more than the minimum daily amount for survival...we need to combat the deficiency and RAISE our iron levels!
How much Iron Repair Do I Need?
Heme iron naturally has a better absorption rate than non-heme iron, so how do I calculate how much to take?
Fortunately, the American Society of Hematology has created a guideline for iron supplementation. Their guideline utilizes your individual weight to determine an approximate daily intake range.
The American Society of Hematology recommends 2-5 mg of non-heme iron per kilogram of body weight.
What does that mean?! I know. It sounds confusing, but it's really a simple & helpful guideline once you do the math. The calculator below will walk you through figuring out your daily intake. (Click here to visit the ASH guidelines)
The heme iron in Iron Repair has a naturally high bioavailability, so it doesn't require the mega doses that many non-heme supplements call for. As a result of this improved absorption, we suggest a range of 1-2x your weight in kg daily for heme iron. (Keep reading & we'll work through how to figure that out!)
Remember, it's always important to work with your doctor to order the right blood tests to identify iron deficiency & ensure that iron supplementation is necessary.
*This is not medical advice. We encourage you to consult your doctor before beginning any new supplement program.
HEME IRON SUPPLEMENTATION
Step 1: Calculate My Daily Range
The American Society of Hematology's iron intake guidelines are give in milligrams per kilogram of body weight...which is confusing for those in the USA who know our weight in pounds.
So let's work through how you figure out your range, whether you know your weight in kg or lb.
(Get out a piece of paper to help you visually walk through this.)
If you know your weight in pounds:
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We need to determine your weight in kilograms.
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Take your weight and multiply it times .454
(for example: 150 pounds x .454 = 68.1 (this is your weight in kilograms)
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Write down that number. That is the low end of your range.
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Now take that number you just wrote down and multiply it by 2
(for example: 68.1 x 2 = 136.2)
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Write down that number. That is the high end of your range.
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So for this example, for someone weighing 150 lbs, the heme iron daily intake range is approximately 60-136 mg of heme iron per day.
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Important! If you weigh over 220 lbs, your maximum shouldn't go over 200 mgs. per day.
(for example: the range for someone weighing 240 lbs would be 130 - 200 mg, because we cap the daily range at 200 mg.)
If you know your weight in kilograms:
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Take your weight & write it down
(for example: 54 kg)
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That is the low end of your range.
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Now take that number you just wrote down and multiply it by 2
(for example: 54 x 2 = 108)
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Write down that number. That is the high end of your range.
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So for this example, for someone weighing 54 kg, the heme iron daily intake range is approximately 54-108 mg of heme iron per day
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Important! If you weigh over 100 kg, your maximum shouldn't go over 200 mg per day.
(for example: the range for someone weighing 115 kg would be 115- 200 mg, because we cap the daily range at 200 mg.)
Step 2: How Many Iron Repair Capsules?
Now that you've figured out your approximate daily heme iron range, let's figure out how to translate that into taking Iron Repair.
Iron Repair (both Heme Plus & Simply Heme) has 20 mg of heme iron per capsule.
(Remember to write this down so it's less confusing!)
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Take the low end of your range and divide by 20 (which is the amount per capsule).
for example: if the low end of your range is 68.
68 /20 = 3.4
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Take the high end of your range and divide by 20.
for example: if the high end of your range is 136.
136/20 = 6.8
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Since each capsule holds 20 mg, we need to round those numbers to the nearest 20
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For this example, this person would take approximately 3 - 6 capsules of Iron Repair per day.
Step 3: How to Take Iron Repair for Best Results
Now that you've calculated how much Iron Repair your body needs, let's talk about how to take it to maximize absorption.
Iron Repair harnesses the high bioavailability & gentle absorption of heme iron, but we want to optimize those benefits.
The next step is understanding the how & why behind how to take Iron Repair for best results.
Click the button below to learn more about the next step.
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Disclaimer: This content is strictly the opinion of Krystal Moore or Three Arrows Nutra, LLC and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Krystal Moore, Three Arrows Nutra, LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.