Iron Deficiency Risk Calculator
Assess your risk of iron deficiency based on diet, lifestyle, and symptoms.
Get personalized recommendations for iron intake.
Iron Deficiency Risk is estimated by evaluating multiple lifestyle and dietary factors that affect iron absorption and loss in the body.
The assessment considers these key factors:
Dietary intake plays the biggest role. People who eat red meat regularly get heme iron, which is absorbed at 15-35% efficiency. Plant-based iron (non-heme) from spinach, lentils, and beans is absorbed at only 2-20% efficiency.
Blood loss factors include menstruation, frequent blood donation, and certain medical conditions. Women of reproductive age need about 18 mg of iron daily, compared to 8 mg for adult men.
Absorption inhibitors reduce how much iron your body actually uses. Coffee, tea, and calcium-rich foods consumed with meals can reduce iron absorption by up to 60%.
Absorption enhancers help your body use more iron. Vitamin C (found in citrus fruits, bell peppers, and tomatoes) can increase non-heme iron absorption by 2-3 times.
Risk scoring:
- Each risk factor adds points to your total score
- Diet type: vegetarian/vegan adds 2-3 points
- Heavy menstruation adds 3 points
- Low vitamin C intake adds 1 point
- High tea/coffee consumption adds 1 point
- Frequent exercise adds 1 point (athletes need more iron)
A score of 0-2 indicates low risk, 3-5 moderate risk, and 6+ high risk. This is an educational estimate only. Always consult a healthcare provider for proper blood testing.