Do you need to pump up your iron intake?
Iron deficiency has been called one of the world’s most prevalent nutritional problems — more than a third of women younger than 50 have insufficient amounts of iron. Now, an Australian sports nutritionist is sharing what you need to know before taking an iron supplement.
“The body needs iron to make new red blood cells, and to support energy production, the immune system and cognitive function,” Alannah McKay, a sports nutrition postdoctoral research fellow at Australian Catholic University, wrote Tuesday for The Conversation.
“If you’re low, you may experience a range of symptoms including fatigue, weakness, shortness of breath, headache, irregular heartbeat and reduced concentration,” McKay added.
Most Americans get enough iron from their diet. Meat, fish, poultry, kale, spinach, whole grains, tofu, strawberries and beans are rich in iron.
Unhealthy eating can lead to anemia, which is when you don’t have enough healthy red blood cells to carry oxygen to your tissues. Women who are menstruating or pregnant, those with gastrointestinal conditions like inflammatory bowel disease, young children, athletes and frequent blood donors are among those at higher risk for anemia.
If a blood test shows you’re iron deficient, a doctor may recommend a supplement, McKay said.
One study found that 14% to 18% of Americans take a supplement containing iron.
“The iron in your body is called ‘elemental iron,’” McKay noted. “Choosing the right oral supplement and dose will depend on how much elemental iron it has — your doctor will advise exactly how much you need.”
McKay said the elemental iron “sweet spot” is between 60 and 120 milligrams (mg) — less than that won’t help you meet your iron goals, and too much may lead to diarrhea, cramping or stomach pain.
WebMD reports that ferrous sulfate, which contains 20% elemental iron, is the most popular iron supplement. There are about 65 mg of elemental iron in a 325 mg ferrous sulfate tablet.
Ferrous gluconate is 12% elemental iron, while ferrous fumarate is 33% elemental iron.
“These formulations all work similarly, so your choice should come down to dose and cost,” McKay said.
How and when you take the iron supplement is key.
McKay recommends swallowing the tablet or liquid in the morning.
“The body can absorb significantly more iron earlier in the day, when concentrations of hepcidin (the main hormone that regulates iron) are at their lowest,” she explained.
It’s best to take it on an empty stomach, but if that’s not possible, wash the supplement down with a glass of orange juice or another food rich in vitamin C to help your body better absorb the iron.
Stay away from tea, coffee and calcium, which have been shown to inhibit iron absorption, McKay warned.
She said if you start to experience stomach distress from the supplement, you may want to consider taking it every other day instead of daily.
“Oral iron supplements can be a cheap and easy way to correct an iron deficiency,” McKay said. “But ensuring you are taking the right product, under the right conditions, is crucial for their success.”
