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The daily iron requirement varies depending on age, gender and individual needs. At
In general, the following guideline values apply:

• For adult men: about 10 to 15 milligrams of iron per day
• For adult women before menopause: about 15 milligrams of iron per day
• For adult women after menopause: about 10 milligrams of iron per day
• For women during pregnancy: about 30 milligrams of iron per day
• For breastfeeding women: about 20 milligrams of iron per day
• For children up to 10 years: about 8 to 10 milligrams of iron per day

However, these iron values are only average values and can vary individually. Individuals with iron deficiency or special needs should consult their iron requirements with
with a physician or nutritionist.

Iron requirements can often be covered by a balanced diet if iron-rich foods such as meat, fish, legumes, whole grains, green
leafy vegetables and nuts are eaten. The Ingestion of Iron supplements can, however, be quite beneficial - especially with iron deficiency.

An iron deficiency can lead to symptoms such as fatigue, weakness, concentration problems and reduced physical performance. It is therefore important to pay attention to an balanced diet which includes foods rich in iron and, if necessary, the iron requirements with a course of iron therapy.

The optimal intake of iron depends on various factors. The iron requirement
can vary depending on Age, gender and state of health vary. In the case of special needs, such as during pregnancy or in the case of iron deficiency, it is important to increase the intake of iron and, if necessary, supplement it with food supplements.

In general: Vitamin C improves the absorption of iron from plant sources. Combine iron-rich foods such as legumes,
whole grains, or green salad with foods that contain Rich in vitamin C such as citrus fruits. For this reason, LiveFresh also relies on a well thought-out combination with orange juice.