Calcium Intake Calculator for Ferritin Deficiency
For Ferritin Deficiency
Calcium Intake & Ferritin Deficiency Management Table
| Age Group | Recommended Daily Calcium Intake | High-Calcium Foods | Iron-Rich Foods | Tips for Iron Absorption |
|---|---|---|---|---|
| Infants (0-6 months) | 200 mg | Breast milk, infant formula | Iron-fortified formula, lentils, pureed meat | Avoid high calcium food right before/after iron-fortified formula feeds. |
| Infants (7-12 months) | 260 mg | Yogurt, cheese, breast milk, formula | Pureed beef, chicken, spinach, fortified cereals | Separate calcium-rich and iron-rich meals by at least 2 hours to improve iron absorption. |
| Children (1-3 years) | 700 mg | Milk, yogurt, cheese, tofu | Red meat, eggs, iron-fortified cereals | Give iron-rich foods with vitamin C-rich foods (e.g., oranges) to enhance iron absorption. |
| Children (4-8 years) | 1,000 mg | Cheese, fortified plant-based milk, almonds | Lentils, lean meats, beans | Limit milk intake during iron-rich meals. |
| Teens (9-18 years) | 1,300 mg | Sardines, kale, fortified plant-based milks | Chicken, turkey, spinach, iron-fortified grains | Avoid excessive calcium-rich foods during main iron meals to allow better iron absorption. |
| Adults (19-50 years) | 1,000 mg | Milk, yogurt, leafy greens, fortified cereals | Red meat, shellfish, beans, spinach | Avoid calcium supplements or high-calcium foods with iron supplements; take them a few hours apart. |
| Adults (51+ years) | 1,200 mg | Fortified juices, soy products, low-fat dairy | Liver, fortified cereals, beans | Consider timing calcium-rich meals and iron-rich meals separately. |
| Pregnant & Lactating Women | 1,000-1,300 mg | Dairy products, leafy greens, chia seeds | Lean meats, beans, fortified cereals, spinach | Take prenatal vitamins with iron and calcium at different times of the day to avoid interference with iron absorption. |
Key Points for Ferritin Deficiency & Calcium Intake:
- Timing Matters: Calcium can inhibit iron absorption if consumed together in large amounts. Separate high-calcium and high-iron foods by 1–2 hours to improve iron absorption.
- Vitamin C: Consuming vitamin C with iron-rich foods can boost iron absorption. Pair iron-rich foods with citrus fruits, bell peppers, or tomatoes for best results.
- Calcium Supplements: If taking calcium supplements, avoid taking them with iron supplements or meals rich in iron.