Iron Supplement
Updated Dec. 11th, 2024 | Read Time: 6 Minutes | What You Will Learn:
- What Does Iron Do and How Does Your Body Use It?
- Hemoglobin vs Ferritin: What's The Difference?
- What Happens When You Don't Get Enough Iron?
- Who Needs Iron Supplements?
- Absorption of Iron Supplements and Dietary Iron
- Iron Supplements
- Side Effects And Supplement Tips
- Reader Comments (2)
Iron is a mineral that is essential to your health, and yet up to one-quarter of the world's population is deficient in it. In this article, we will discuss the role of iron in the body, how your body uses it, the different forms, dosages, side effects, and some shopping tips for when you are looking for an iron supplement.
What Does Iron Do and How Does Your Body Use It?
The roles of iron in the body are many. It is mainly required for oxygen transport, in other words, the movement of oxygen throughout the body. Interestingly, around two-thirds of your body's iron is found in hemoglobin. Hemoglobin is the protein found in red blood cells that carries oxygen from the lungs throughout the rest of your body. But that's not all iron does; it is needed for other functions in the body, including energy metabolism, DNA synthesis, and immune function.
Your body's iron gets stored in your liver, spleen and bone marrow. Your body is always in the process of recycling iron for functions like growth and development. Maintaining your iron levels helps to maintain your overall health and while adequate amounts can be obtained through diet, some people do require iron supplements like iron bisglycinate or other forms. However, before delve into how iron supplements can help, we must cover some common terms used to describe iron: hemoglobin and ferritin.
Hemoglobin vs Ferritin: What's The Difference?
While they are both technically forms of iron, hemoglobin and ferritin are different.
- Hemoglobin is the protein that carries oxygen in red blood cells. It is made up of four subunits, each of which contains a heme group, a complex of iron and porphyrin that binds to oxygen.
- Ferritin is a protein responsible for storing iron in the body. Remember that iron is stored in your liver, spleen, and bone marrow. It is released as needed to maintain healthy levels of iron in the blood.
Interestingly, the measure of ferritin in your blood tells you what your iron storage levels are like, while the measure of hemoglobin will determine whether we are anemic or not.
When shopping for supplements, you will notice some are called heme iron, these are generally for people who have really low hemoglobin levels and suffer from anemia.
What Happens When You Don't Get Enough Iron?
When you don't get enough iron in your diet, you will likely experience some of these symptoms:
- Fatigue and tiredness
- Body weakness
- Frequent dizziness
- Pale skin
Over time, the body will become unable to produce adequate levels of hemoglobin, leading to a condition called iron deficiency anemia. When there is not enough hemoglobin, the body is less able to move oxygen where it is needed. The most common symptoms of anemia are more severe symptoms of iron deficiency. Those with iron deficiency anemia may also experience heart palpitations.
Who Needs Iron Supplements?
Certain individuals have greater iron needs. For example, premenopausal women, pregnant women, those that don't consume a high iron diet, and individuals with certain medical conditions, such as anemia, may require higher doses of iron supplementation.
- Women: Because of menstrual blood loss, women require more iron. Consider this: the average menstrual cycle causes a loss of up to 80 millilitres of blood, containing up to 25 milligrams of iron. Adolescent women have a greater need for iron because of iron loss due to menstruation coupled with an increased need for iron during the growth cycle.
- Athletes: If you're an athlete who engages in regular intense endurance training, your need for iron may be 30% higher, according to the Food and Nutrition Board.
- Certain medications: If you take proton pump inhibitors, this may increase your need for iron.
- Vegetarians and vegans: Vegetarians and vegans are more likely to develop iron deficiency over time. Although plant foods contain iron, non-heme sources of iron are harder for the body to assimilate.
If you are concerned that you may be deficient in iron, a qualified healthcare provider can help to determine if you need to take an iron supplement, and at what dose.
Absorption of Iron Supplements and Dietary Iron
Although iron is found in many foods, it is difficult for the body to absorb and assimilate, depending on the type of iron. There are two types of dietary iron: heme and non-heme iron. Heme iron is found in animal products such as meat, fish, and poultry. Non-heme iron is found in plant-based foods such as beans, lentils, and spinach. Heme iron is more easily absorbed by the body than non-heme iron.
Generally, iron is better absorbed when taken on an empty stomach and in the presence of vitamin C. It is also worth pointing out that plant foods contain anti-nutrients called phytates and tannins that can interfere with iron absorption.
IRON SUPPLEMENTS
Which Forms Are Best?
Iron supplements come in several different forms. Here are a few terms you may see on an iron supplement label and what to look out for:
- Ferrous vs ferric: Ferrous iron is, for the most part, better absorbed.
- Organic vs inorganic: Organic iron is easier for the body to absorb than inorganic iron. Forms of organic iron include ferrous fumarate or ferrous gluconate. Ferrous sulfate is an inorganic form of iron known to cause constipation.
- Elemental vs molecular weight: The elemental weight of a supplement refers to the actual amount of iron it contains and the amount that your body will use.
Best Iron Supplements
Iron supplements are available in liquid, tablet, and capsule formats. Liquid supplements may be easier on the digestive system than tablets or capsules and may be better absorbed by the body. However, they may not be as convenient as tablets or capsules for some people. The best iron supplement will be based on your specific needs.
What's the best everyday gentle iron? Iron bisglycinate. Bisglycinate is a form of chelated iron that is easily absorbed by the body and is less likely to cause digestive effects than other forms. It's made by bonding an iron molecule to a glycine molecule, which is why it's sometimes called "glycinate."
What iron supplement is best for people with compromised digestion and children? Liquid iron. These are generally made with organic iron, making them easier for the body to absorb.
Lastly, which iron is best for people with severe iron deficiency? Heme iron. Heme iron is a form of iron that is found in animal products, and it's easily absorbed by the body in comparison to non-heme iron.
Dosing
Below are general recommendations for dosing iron:
- Premenopausal women: 15 mg per day
- Postmenopausal women: 10 mg per day
- Men*: 10 mg per day *only if your health care practitioner has determined that your iron stores are low
With that said, everyone's needs are different, and some people may need higher doses of iron than others. It is always best to work with a qualified healthcare practitioner to determine your iron needs.
Side Effects & Supplement Tips
Iron is best absorbed when it is taken with vitamin C. Tea and coffee contain anti-nutrients called tannins that can reduce the absorption of iron. For best results with your iron supplement, take it on an empty stomach.
Unfortunately, iron supplements can have some side effects and can be known to cause gastrointestinal side effects, including nausea, constipation, or diarrhea. If you experience digestive upset taking your iron supplement on an empty stomach, try taking it with a small meal. Additionally, we recommend using an easily absorbed form of iron supplement (see the "Best Iron Supplements" section above.)
Taking an iron supplement isn't for everyone. Knowing your iron status is key to determining whether you need to take an iron supplement.
Iron is an essential mineral that plays a vital role in your body. When shopping for iron supplements, it is important to choose a high-quality product from a good health food store. When shopping for iron supplements, it is important to look for a high-quality product from a reputable manufacturer. Look for iron bisglycinate, organic iron, or heme iron, as these forms are known to be more gentle and absorbable.
References
https://nap.nationalacademies.org/read/10026/chapter/11
