Check your daily iron target after 50 and get most from food
Added
Iron needs drop for women after 50, so look up your number on the NIH fact sheet and log it with your macros. Lean meat, seafood, poultry, iron-fortified cereal, beans, lentils, spinach and peas all count; pair plant sources with vitamin C foods so your body absorbs more. Skip high-dose iron supplements unless a clinician recommends them.
The result
Result: NIH ODS: adults 51 years and older need 8 mg of iron a day; the daily upper limit for adults from food, drinks and supplements is 45 mg, and high supplement doses can cause stomach upset, constipation, nausea and reduced zinc absorption.
Note: Not medical advice. Talk to your doctor or pharmacist before starting any supplement, especially if you take medications.
Source
NIH Office of Dietary Supplements: Iron Fact Sheet for Consumers (opens the original source in a new tab). Check it for the latest numbers before you act.