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| Iron deficiency has been called one of the world's most prevalent nutritional problems. Now, an Australian sports nutritionist is sharing what you need to know before taking an iron supplement. Stock.adobe.com |
Iron deficiency remains one of the most widespread
nutritional issues globally (*). In fact, more than one-third of women under 50 suffer from low iron levels. Alannah McKay, a sports nutrition postdoctoral research fellow at Australian Catholic University, has recently shed light on what individuals should understand before turning to iron supplements.
The Importance of Iron in the Body"
The body needs iron (1) to make new red blood cells, and to support energy production, the immune system and cognitive function," McKay wrote in a piece for
The Conversation (2). She further explained that when iron levels dip too low, a range of symptoms can manifest, such as fatigue, weakness, shortness of breath, headaches, irregular heartbeat, and poor concentration.
Sources of Iron in the DietFor most Americans,
dietary sources provide sufficient iron. Red meat, fish, poultry (3), along with plant-based options like kale, spinach, whole grains, tofu, strawberries, and beans, are all rich in iron. However, unhealthy eating habits can lead to anemia—a condition in which the body doesn't produce enough healthy red blood cells to transport oxygen to tissues.
Certain groups face a higher risk of iron deficiency and anemia. These include women who are menstruating or pregnant, individuals with gastrointestinal conditions (like inflammatory bowel disease), young children, athletes, and frequent blood donors.
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| Red meat is a source of iron, along with fish and poultry. pkproject – stock.adobe.com |
When to Consider an Iron SupplementIf a blood test reveals iron deficiency, a healthcare professional may recommend a supplement, according to McKay. A
study (4) has found that between 14% to 18% of Americans regularly take supplements containing iron.
"The iron present in your body is referred to as 'elemental iron,'” McKay explained. The choice of supplement and dosage should depend on the amount of elemental iron the product contains. "Your doctor will guide you on the exact amount you need."
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| There are a variety of iron supplements. A doctor should tell you what dose you need. sticker2you – stock.adobe.com |
Choosing the Right Iron SupplementThe optimal daily dosage of elemental iron ranges
between 60 and 120 milligrams (5), according to McKay. Taking less than this amount may be ineffective, while excessive doses could cause digestive issues such as diarrhea, cramping, or other stomach discomfort.
Ferrous sulfate,
which contains 20% elemental iron (6), is the most common supplement. A standard 325 mg tablet of ferrous sulfate contains about 65 mg of elemental iron. Other options include ferrous gluconate (12% elemental iron) and ferrous fumarate (33% elemental iron).
“These formulations all work similarly, so your choice should come down to dose and cost," McKay added.
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| Your body may absorb the iron better if you take the supplement with a glass of orange juice. Getty Images |
Tips for Maximizing Iron AbsorptionThe timing and method of taking iron supplements are crucial for optimal absorption. McKay suggests taking the supplement in the morning, as this is when the body's hepcidin levels (the hormone that regulates iron) are lowest, allowing for more efficient absorption.
While it's ideal to take the supplement on an empty stomach, if that’s not feasible, McKay advises pairing it with a glass of orange juice or a vitamin C-rich food to enhance absorption. On the other hand, she warns against consuming tea, coffee, or calcium at the same time, as these can interfere with
iron absorption (7).
If stomach discomfort arises, she suggests adjusting the intake frequency to every other day, rather than daily.
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Oral iron supplements can be a cheap and easy way to correct an iron deficiency" McKay concluded. "But it's important to use the right product under the correct conditions to ensure success."
Summary:
Understanding Iron Deficiency and Supplementation
Iron deficiency is a widespread nutritional issue, especially among women under 50. It is essential for red blood cell production, energy, and cognitive function. Symptoms of deficiency include fatigue and weakness. While many Americans get enough iron from their diet, certain groups are at higher risk for anemia. If diagnosed, a doctor may recommend supplements. The ideal dosage of elemental iron ranges from 60 to 120 mg. Timing is important; taking supplements in the morning, ideally on an empty stomach, can enhance absorption. Vitamin C aids absorption, while tea and calcium should be avoided. Proper usage of supplements is vital for effectiveness.
References:
* New York Post , I’m a nutritionist — here’s what you need to know about iron supplements By Tracy Swartz
*) Are We Underestimating the Prevalence of Iron Deficiency?
1) Iron biology in immune function, muscle metabolism and neuronal functioning , NIH
2) I’m iron deficient. Which supplements will work best for me and how should I take them? By Alannah McKay, Australian Catholic University , The conversation
3) Iron Rich Foods , American Red Cross
4) Iron in , NIH
5) Oral iron supplementation in iron-deficient women: How much and how often? , Sciencedirect
6) Dietary Iron and Iron Supplements ,By R. Morgan Griffin ,Webmd
7) Effect of dietary factors and time of day on iron absorptionfrom oral iron supplements in iron deficient women
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