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Dariush Mozaffarian, Cardiology, answeredTo replace iron lost during monthly periods, you need a diet rich in iron. In the United States, one in 10 women and girls who menstruate is deficient in iron. The recommended daily amount of iron for adult women ages 19 to 50 is 18 mg. If you are a menstruating woman, you may wish to take a multivitamin that contains iron, or check with your doctor to see if need iron supplements.