Hi Fuzzy !
Here are some information that may be helpful when you take supplementation.
Recommended Dietary Allowances for Iron for a healthy adult is 8mg/day for a male, and 18 mg/day for a female.
Iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry; it is called heme iron.
Iron in plant foods such as lentils and beans is called nonheme iron. It is important to know that Heme iron is absorbed better than nonheme iron.
Iron absorption means the amount of dietary iron that the body stores and uses from food.
A healthy adult absorbs about 10% to 15% of dietary iron, but the individual absorption is influenced by the type of iron and many other factors.
Absorption of heme iron from meat proteins is efficient.
On the other hand tannins (found in tea), calcium, polyphenols, and phytates (found in legumes and whole grains) can decrease absorption of nonheme iron. For exemple if you eat a bowl of ready to eat cereals with milk ( contains calcium) The absorption of Iron contaned in the cereals may be decreased.
But Meat proteins and vitamin C will improve the absorption of nonheme iron.
In case of anemia, supplementation is highly indicated when diet alone cannot restore deficient iron.
The amount of iron absorbed decreases with increasing doses, that is why the doses of iron supplements are high (50mg to 60 mg of iron for a tablet)
It is important for anyone who considers taking suplementation to discuss their potential need for iron supplements with their physician. For a healthy person dietary supplements,cannot replace a healthful diet.
Hope you will feel very good !
All the best !