from...
http://www.bbc.co.uk/health/healthy_liv ... rals.shtml
"Iron
Uses in the body: carries oxygen around the body, important for
hair health, needed for metabolism of B vitamins, calcium and copper, boosts immune function.
Signs of deficiency: anaemia, brittle nails, tiredness, muscle ache, headache, faintness,
hair loss, digestive problems often linked to low levels of stomach acid.
Therapeutic uses: fatigue and weakness, PMS,
hair loss, poor nails. Important for breastfeeding women, vegans and vegetarians (iron from plant sources isn't always absorbed easily) and coffee drinkers (caffeine severely affects iron absorption if taken within an hour of eating).
Dietary sources: blackstrap molasses, cocoa, wholegrains, liver, kidney, egg yolk, shellfish, nuts, soya produce, dark green vegetables, dried fruit.
Dosage:
Recommended daily allowance: 14 mg
Typical therapeutic daily dose: 14mg to 50mg (in the long term, doses of around 15mg are best; in the short term, higher doses may be given under supervision)
Daily intake shouldn't normally exceed: 15mg
Cautions: doses above 50mg can cause stomach upset, constipation and blackened stools. Not suitable for people with iron absorption problems (haemochromatosis) and certain types of cancer. Seek professional advice from a practitioner.
Best taken: with vitamin C, to aid absorption and prevent constipation, and at least one hour before coffee consumption. Don't take with other minerals, especially zinc, which affect absorption. Liquid iron formulas are often best absorbed by people with weak digestion."
(Emphasis added).