Information and Solutions for Men and Women


Red meat and figs are two good dietary sources of iron.

Iron is an essential nutrient. What are the recommended doses for healthy hair?

  • 8 mg/day for men 5
  • 18 mg/day for premenopausal women 5
  • 8 mg/day for postmenopausal women 5
  • 27 mg/day for pregnant women 5
  • 9 mg/day for lactating women 5

Dietary Sources of Iron

  • Berries 222
  • Cashews 222
  • Figs 222
  • Fish 2
  • Fortified cereals and breads 5
  • Leafy vegetables (except spinach) 2, 222
  • Leeks 222
  • Poultry 2
  • Red meat 2
  • Wild amaranth 117

One quick and inexpensive way to add some iron is to take a spoonful of blackstrap molasses every day. 222

Physiological Effects and Benefits of Iron

  • Iron deficiency can cause brittle hair and thinning hair. 2, 37
  • Necessary for a healthy immune system. 37
  • Take enough vitamin C your body needs it to absorb iron. Try having a citrus fruit for dessert, especially after a meal with red meat. 222
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