please help me understand the rda of iron

So I'm working on trying to hit my nutritional needs for my diet and I find the rda requirements to be confusing.
The problem is that the irons rda for a male is recommended at 8mg, and the upper limit is 45mg, this wouldn't be a problem by itself except that not all of the iron from your diet is 100% absorbed, IE heme absorbs at around 15% to 35% and non heme from 2% to 20%, things such as phytic acid block iron from being absorbed, and this all makes understanding absorption very confusing.

What I'm guessing is this, removing the equation of iron inhibitors from the equation.
If I need 8mg of iron does it look like this?

if Hershey dark cocoa contains 2.1mg of iron per TBS do I need 19 tablespoons because my iron absorption will be 20% of the total consumed which will give me 8mg of iron, or do I need 4 tablespoons because I'm supposed to just shoot for 8mg total and ignore the actual percentages of iron that is absorbed?

I mean this is never explained in any sort of detail when a person looks at the RDAs, it just gives suggestions and doesn't bother to go into any sort of explanation.

And to make matters worse, some things like sodium and iron are toxic at high levels, it seems like detailed explanation of how this all works shouldn't be too much to ask.


from Bodybuilding.com Forums - Nutrition https://ift.tt/Y7gEkHy

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