Heme Iron Supplement
Updated Dec. 11th, 2024 | Read Time: 4 Minutes | What You Will Learn:
- What Happens When You Don't Get Enough Iron?
- Why Am I Deficient In Iron? And What Can I Do?
- Heme Iron vs Non-Heme Iron
- Top Heme Iron Supplements
- Dosing and Tips for Taking Heme Iron
- Reader Comments (3)
Heme iron is an important mineral that supplies your body with energy and much more. When you are low in iron, you will typically feel fatigued, and restoring iron levels is a sure way to improve energy. But when we look further at the functions of iron, we realize that it is necessary for making a protein called hemoglobin which is found in your body's red blood cells. Hemoglobin is responsible for delivering oxygen throughout our body. Heme iron supplements have been shown to be more effective at rebuilding hemoglobin levels, and for this reason, may be a better choice for treating anemia. Delve deeper into the world of heme iron with us and see why it’s such an integral part of overall health.
What Happens When You Don't Get Enough Iron?
When you don't get enough iron, your body cannot produce adequate amounts of hemoglobin, leading to a condition called anemia. Symptoms of anemia include fatigue, weakness, paleness, shortness of breath, dizziness, brittle nails, headaches, and cold hands and feet.
Now let's look at some of the reasons why we may become deficient in iron.
Why Am I Deficient In Iron? And What Can I Do?
Iron is challenging for the body to absorb and utilize, which is likely why iron is the most common nutrient deficiency. In order to be absorbed by the body, iron needs certain nutrients and is also absorbed at certain times. Plus, iron that comes from animal sources is better absorbed by the iron found in plants.
Unfortunately, obtaining adequate amounts of iron from diet alone is tricky. Thankfully, supplements can help by offering a more bioavailable source of this mineral.
Iron supplements like heme iron are the best option for treating iron deficiency and anemia. Iron supplements are preferable to dietary iron because iron supplements:
- Provide a consistent and reliable dose that is well absorbed
- Can be taken every day
- Can be taken on an empty stomach to improve absorption
Heme Iron vs Non-Heme Iron
There are different sources of iron, heme iron comes from animals and is found in foods such as meat, eggs and dairy products. It’s been found that your body can reap more benefits from this form of iron because your body is able to better recognize and absorb it. Therefore, it’s able to convert it into hemoglobin. In fact, up to 35% of heme iron gets absorbed by your body vs the 20% that gets absorbed from non-heme iron.
Why? Plant foods contain anti-nutrients that can decrease the absorption of certain minerals. Generally, vitamins and minerals found in animal sources are easily absorbed by our bodies.
Furthermore, heme iron has also been shown to not cause as many issues with the digestive tract.
In one study of blood donors, the group who had higher heme iron intake also had higher hemoglobin levels. The researchers concluded that heme iron may be better suited for rebuilding hemoglobin levels after blood donation.
Top Heme Iron Supplements
- New Roots' Heme Iron Polypeptide provides you with 11 mg of heme iron polypeptide, and won't cause side effects.
- Naka Platinum's Heme Iron contains 11 mg of iron, including hemoglobin and myoglobin proteins, vitamin B12 and vitamin C.
Dosing and Tips for Taking Heme Iron
Following are some dosing guidelines and tips for taking heme iron supplements:
Dosing: Heme iron supplements are usually found in doses of 11 mg. The right dose depends on your iron needs. It is important to work with a qualified healthcare practitioner to determine the proper dose of heme iron for you.
Bioavailability: To enhance the absorption of heme iron, avoid taking your supplement at the same time as antacids. Additionally, avoid taking your iron supplement while taking fibre, calcium, vitamin E or zinc.
Side effects: Heme iron supplements are generally well-tolerated. However, there is a chance that some people may experience mild gastrointestinal side effects, such as nausea or stomach discomfort when taking heme iron. If this happens, try taking your heme iron with a small meal.
Tips for anemia: For individuals with anemia, taking heme iron supplements and vitamin B12 supplements may also be beneficial, as vitamin B12 is also essential for producing healthy red blood cells. Some heme iron formulas will include B12 for this reason.
If you have low iron and have not had much success with other iron supplements, try heme iron. Heme iron is easy for your body to absorb and is ready in the form needed to make hemoglobin. Finally, if you are ever unsure about the form of iron that is best for you, be sure to visit a good health food store for advice.
References
https://www.ncbi.nlm.nih.gov/books/NBK448204/#
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967179/
I spent a good portion of my early research working on chelators for metals copper and iron in a rat dementia model. As many researchers are convinced, I believe too much iron can contribute to neurological decline. It can be easy to overdose on iron with all the fortified and iron-supplemented foods found in a traditional Western diet. That said, for more health-concious individuals eating mostly whole plant foods, especially menstruating women, iron can be a nutrient of concern.
Hello Rachel,
Indeed, taking iron without a need for it can be dangerous as this mineral builds up in the body and can cause iron toxicity. It's important to get your iron levels checked before taking an iron supplement and if your levels are ok and you're felling symptoms of anemia, you may be low in vitamin b12. A b vitamin that's difficult for your body to receive, absorb and retain from diet alone. If you'd like to learn more about vitamin b12, check out this article, https://www.nationalnutrition.ca/articles/supplements/supplement-articles-vitamin-b-12/
Have a healthy day
Iron Bisglycinate is the kind of iron I have. I sometimes forget to take it but now I will be more dutiful. I like its bioavailability: To enhance the absorption of iron, I avoid taking the supplement at the same time as pretty much anything else, the exception being vitamin c, i take those 2 together. I avoid taking my iron supplement while taking calcium, magnesium or zinc. I avoid food with it. I am verry happy with my iron supplementation. It doesn't have a good taste, but that's ok, I can live with that given its health benefits.