Iron Supplements 101: What You Need to Know Before Taking Them
March 17, 2023
6 min read
Iron is a crucial mineral that is integral to several of your body's processes. It helps create red blood cells to supply oxygen throughout the system and aids with energy production and immunity defenses for optimal health.
However, many people do not get enough iron from their diet, which can lead to iron deficiency and anemia. Iron supplements can help prevent and treat these conditions. This article will provide a beginner's guide to iron supplements, including what they are, who needs them, how to take them, and more.
Iron: An Overview
Iron is an essential mineral that brings life to the body by aiding in hemoglobin production. Hemoglobin acts as a transporter, carrying oxygen throughout your system and keeping bodily functions running smoothly. Without enough iron, your body can't produce enough hemoglobin, which can lead to anemia and other health problems.
Iron helps your body battle illness—it keeps the immune system running optimally, so you can stay strong and healthy! Additionally, it's involved in energy production and is needed for proper muscle and brain function. Iron is categorized into two types, namely heme and non-heme.
Animal products are the ultimate source of heme iron, which is highly absorbable and quickly assimilated by our bodies for optimal nutrition. Non-heme iron is found in plant-based foods and is less easily absorbed. Iron plays a crucial role in several bodily functions, such as:
- The production of red blood cells: Iron has a significant role in our body—it helps create hemoglobin, the vital protein that delivers oxygen to every corner of your system. Without adequate levels of iron, insufficient hemoglobin can be produced, which could lead to anemia.
- The metabolism of energy: Iron is necessary for the body to use energy from food.
- The functioning of the immune system: Iron is a key element in keeping the immune system healthy, protecting our bodies from diseases and infections. It's an essential mineral for staying strong and well!
Iron Deficiency and Anemia
Iron deficiency occurs when the body does not have enough iron to produce hemoglobin. This can lead to anemia, a serious condition where your body has an inadequate supply of red blood cells, leaving it unable to transfer the oxygen needed for everyday functioning.
Anemia can cause fatigue, weakness, dizziness, shortness of breath, pale skin, and other symptoms. Iron deficiency and anemia can be caused by the following:
- Not getting enough iron in the diet
- Poor absorption of iron from the diet (e.g., due to certain medical conditions or medications)
- Increased iron needs (e.g., during pregnancy or breastfeeding)
Who Needs Iron Supplements?
Iron supplements are often beneficial for those who may have an increased chance of developing an iron deficiency or anemia. These include:
- Pregnant women: The body needs more iron during pregnancy to support the growth and development of the fetus.
- Vegetarians and vegans: Plant-based foods contain non-heme iron, which is less easily absorbed than heme iron. Vegetarians and vegans may need to eat more iron-rich foods or take iron supplements to meet their needs.
- Athletes: Exercise increases the body's need for iron, particularly endurance athletes who may lose iron through sweat and foot strike hemolysis.
- People with certain medical conditions: Iron is essential for good health, but various medical conditions can reduce your body's ability to absorb it or cause losses. Examples include inflammatory bowel disease, celiac disease, and chronic kidney disease.
Types of Iron Supplements
Iron supplements come in a variety of forms, so it's important to know which type is best for you. Here are the most common types of iron supplements:
1. Ferrous Sulfate: The Classic Iron Supplement
Ferrous sulfate is the most commonly prescribed and classic type of iron supplement. It is inexpensive and contains the highest amount of elemental iron per tablet or capsule, making it a good option for people with severe iron deficiency anemia.
Ferrous sulfate is known to have some significant gastrointestinal side effects, like constipation and nausea. It may also interfere with certain medications, such as thyroid hormone therapy or antibiotics—so be sure to talk to your healthcare provider before taking it.
2. Ferrous Gluconate: Gentle on the Stomach
Ferrous gluconate is another type of iron supplement known to be gentler on the stomach than ferrous sulfate. It contains less elemental iron per tablet or capsule but is still effective in treating iron deficiency anemia.
Ferrous gluconate may be a good option for people who cannot tolerate ferrous sulfate due to its side effects. It is less likely to cause gastrointestinal side effects, making it an excellent choice for people with digestive problems.
3. Ferrous Fumarate: New and Improved
Ferrous fumarate is a newer type of iron supplement that contains the highest amount of elemental iron per tablet or capsule, even more than ferrous sulfate. It is also less likely to cause gastrointestinal side effects than ferrous sulfate, making it a good alternative for people who have experienced unpleasant side effects with other iron supplements.
Ferrous fumarate may be a good option for people with severe iron deficiency anemia who need a high dose of iron, but it may be more expensive than other types of iron supplements.
4. Iron Chelates: A Promising New Form
Iron chelates are a newer form of iron supplement that is thought to be more easily absorbed by the body. Iron chelates are a type of iron compound bound to an amino acid or other organic molecules, which helps to improve absorption.
This iron supplement may benefit people with difficulty absorbing iron from their diet. While iron chelates are a promising new form of iron supplement, more research is needed to determine their effectiveness and safety.
How to Take Iron Supplements
Iron supplements are typically taken once or twice a day with food to help with absorption. However, some foods can interfere with the absorption of iron, such as calcium-rich foods, tea, and coffee. Avoiding these foods for at least two hours before and after taking an iron supplement is best.
Iron supplements can have many possible adverse effects, such as constipation, queasiness, and stomach upset. To reduce the risk of these side effects, start small and gradually increase intake if necessary. Drinking plenty of water and eating a high-fiber diet can also help with constipation.
It may take several weeks or months of taking iron supplements to see an improvement in iron levels and symptoms of iron deficiency or anemia. It is important to continue taking the supplements as a healthcare provider recommends, even if symptoms improve.
The Simple Solution to Combatting Iron Deficiency
Taking an appropriate amount and type of supplemental iron can help prevent deficiencies and improve overall health outcomes for those at risk or suffering from low levels due to diet or illness-related issues.
Knowing what kind works best for you and how much and when you should take it can greatly enhance your overall well-being in the long run! With this basic guide under your belt now, you are well-informed about everything related to supplemental irons, so feel confident in finding what works best for you!
