Do I Need Iron Supplement? 5 Things To Know
Why Are Iron Supplements Essential?
Iron is an essential mineral. Your body needs it to help transport oxygen throughout your body. Hemoglobin is the protein inside your red blood cells that carries the oxygen you breathe out of your lungs and into your bloodstream.
Without enough iron, your body won’t produce enough healthy red blood cells. Thus, it leads to low levels of oxygen-carrying capacity in your blood.
When you’re weak, pale, or tired, you probably feel like you could use extra energy. But what causes fatigue? You might think it’s because you haven’t slept well the night before or you’ve been working too hard. But there are many other reasons you might feel exhausted. One of them is a shortage of iron in your diet.
Foods that could serve as iron supplements include meat, fish, eggs, beans, nuts, seeds, whole grains, dried fruits, vegetables, and milk.
How Much Iron Should You Take?
The body’s amount of iron depends on many factors, including age, sex, and life stage. For most people, the recommended daily allowance (RDA) is between 8 and 18 mg/day. However, pregnant women and young children need more iron, and athletes may need less.
You can find iron in food in heme and non-heme iron. Heme iron, which makes up 40 percent of meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue, and all the iron in plants is less well absorbed. Because of this, vegans and vegetarians generally need to consume more iron than meat-eaters.
5 Things to Learn About Iron Supplements Before Taking Them
While iron supplements are great for the body, it’s essential to understand how they work so you don’t take one and then wonder why you aren’t feeling better. So, watch out for these five factors!
1. Iron Supplements are of Different Types
Iron supplements are of different types depending on their source. The most common type is ferrous sulfate, used to treat iron deficiency anemia. You can take this type of supplement orally, and it is the most affordable option.
Another option is ferric citrate from citric acid. However, it is more expensive than ferrous sulfate.
Also, you should know that these iron supplements can come in liquid, capsules, and powders. Liquid iron supplements are easy to swallow and absorb quickly. They also tend to be cheaper than tablet forms.
Tablets are also easy to digest, and you can carry them around. The downside is that they’re harder to swallow. Also, they can be expensive.
These iron supplements work differently, and your doctor would prescribe them based on your condition. It will help if you consult your doctor before taking any iron supplements.
2. Vitamin C Works Well with Iron Supplements
Vitamin C helps your body absorb iron, making it an ideal nutrient to pair with iron supplements. Studies have shown that taking iron with vitamin C can increase iron absorption by up to 7.1%. The reason is that vitamin C helps to release iron from food sources so that the body can absorb it more easily.
You’ll likely not absorb iron properly if you have a vitamin C deficiency. That means you’ll have lower hemoglobin levels, leading to anemia. But you’ll absorb more when you have vitamin C and iron in your system.
Vitamin C can also help to prevent the side effects of iron supplementation, such as constipation and nausea. So, if you are taking iron supplements, you should also take vitamin C.
These nutrients help ensure your body gets the iron it needs to function correctly. Foods high in vitamin C include oranges, broccoli, tomatoes, and peppers.
3. Iron Supplements Can Affect Other Medications
How do iron supplements affect other medications? Iron supplements can affect other medicines in a few ways. First, they can decrease the absorption of other medications. The reason is that iron can bind to other drugs and prevent them from absorbing into the body.
Additionally, iron supplements can cause your medications to become less effective. This is because iron can change how other drugs metabolize in the body.
Further, iron can increase the side effects of other medications, such as making them more likely to cause gastrointestinal upset. So, it’s essential to consult your doctor before using iron supplements. Let them know the drugs you’ve been taking, so they can decide if iron supplements work well with them.
4. Your Stomach May React to Iron Supplements
Taking iron supplements can sometimes cause stomach upset, including nausea, vomiting, and constipation. Some people may also experience dark stools. These side effects are more common when taking iron supplements on an empty stomach.
Thus, it’s best to take iron supplements with food or a glass of water to avoid stomach upset. Talk to your doctor if you experience any persistent or severe stomach problems after taking iron supplements.
5. Don’t Take Iron Supplements With Milk
Milk contains calcium, and iron supplements don’t work with calcium. The reason is that it binds to iron and makes it hard for your body to absorb. So, if you want to get the most out of your iron supplement, don’t drink milk while taking it.
If you want to take iron supplements, talk to your doctor about what foods to eat. They might recommend eating something else with your supplements. However, this isn’t always necessary, but you should be on the safer side.
Conclusion
Iron is essential for many reasons. It helps keep your blood healthy and strong and helps build red blood cells, which carry oxygen throughout your body. While iron supplements are great, you should never overdose on them, as too much of everything is bad. We hope you are convinced about using iron supplements to live healthier lives.
