Side Effects of Iron Supplements
Updated Jul. 03rd, 2023 | Read Time: 4 Minutes | What You Will Learn:
- Bioavailability and Absorption of Iron Supplements
- What To Look For in a Quality Iron Supplement
- Top 3 Bioavailable Forms of Iron Supplements
- When To Take Your Iron Supplement
- Contraindications For Iron Supplements and Side Effects
- Maximize Your Iron Supplements Bioavailability and Lessen Side Effects
- Reader Comments (4)
Iron is an essential mineral responsible for many bodily processes. It is an important component of red blood cells and helps form the protein hemoglobin which is responsible for carrying oxygen from your lungs to all parts of the body. Not getting enough iron can lead to unpleasant side effects like fatigue, iron deficiency anemia and other problems. Iron supplements can be an effective way to replenish your body's iron levels, but they can also cause side effects if not taken safely.
In this post, we'll discuss how to take iron supplements safely to avoid side effects, including finding the right iron supplement for you, when (and when not to take) iron supplements, and finally, how to take iron supplements to maximize absorption and minimize side effects.
Bioavailability and Absorption of Iron Supplements
Before we delve into the ways to avoid side effects, let's first understand the terms bioavailability and absorption.
Bioavailability refers to the amount of iron that is absorbed by the body and used for different functions.
Absorption is affected by various factors like dietary intake, the type of iron supplement, and the presence of other nutrients like vitamin C and copper. Some iron supplements have higher bioavailability than others, which means they are more readily absorbed by the body.
It's important to note, that iron supplements with the lowest bioavailability generally cause side effects.
What To Look For in a Quality Iron Supplement
Iron supplements can make people feel amazing. They replenish iron stores which can improve how you feel, giving you a fresh burst of energy and a renewed zest for activities. But here's a catch, you need to be deficient in iron to see these benefits. Not everyone should take an iron supplement; you need to know whether you have an iron deficiency first. Get your iron levels checked; if they're low, proceed to the next step.
As a rule, menstruating women and active people generally require supplemental iron; men who are not anemic should generally avoid iron supplementation.
Top 3 Bioavailable Forms of Iron Supplements
So you know you're deficient in iron, now what? The next step is to choose the right form of iron for you. As you learned, the first (and easiest) way to avoid unwanted side effects from iron is by choosing a more active form of iron with higher bioavailability.
These are our top 3 picks for iron supplements based on bioavailability:
1) Heme Iron: found in animal-based foods like meat and fish. Heme iron has a high bioavailability, which you learned, means it is easily absorbed by the body. Heme iron is less likely to cause side effects than non-heme iron supplements.
2) Iron bisglycinate: iron bisglycinate is a type of vegan iron supplement where iron is bound to an amino acid called glycine. Iron bisglycinate is often recommended for people who have trouble tolerating other iron supplements.
3) Liquid: liquid iron supplements (like Spatone and Floradix) are best for children and people who don't like to swallow pills. Because they are in a liquid format, the iron in these supplements has been pre-absorbed and is easier for your body to assimilate.
When To Take Your Iron Supplement to Avoid Side Effects
When it comes to taking iron supplements, timing is everything. So when should you take them? Taking iron supplements on an empty stomach is best, as food can interfere with iron absorption. However, some people experience nausea or upset stomach when taking iron supplements on an empty stomach. In this case, taking iron supplements with a small meal or snack may be better to help reduce these side effects. Foods rich in vitamin c are best as vitamin c enhances iron absorption.
Contraindications For Iron Supplements & Side Effects
It is also important to note that certain medications can interfere with iron absorption, including thyroid medications and antibiotics. Additionally, avoid taking your iron supplement at the same time as your fibre, calcium or magnesium supplements, as this can reduce the absorption of your iron supplement.
Maximize Your Iron Supplements Bioavailability & Lessen Side Effects
Some nutrients, including vitamin C, B12, folic acid and copper, can support optimal iron absorption. When shopping for an iron supplement, you may notice that some of these nutrients are included in the formula for added convenience.
Iron supplements can be an effective way to replenish iron levels in your body, but they can also cause side effects. To avoid any unpleasant side effects from these supplements, first and foremost, ensure that you need to take an iron supplement. Then, find a form of iron that is best for you. If you have side effects from taking your iron supplement on an empty stomach, try taking it with a small meal. Finally, ensure that you are taking your iron supplement away from medications and other supplements that may impact its absorption. Following these tips can safely and effectively boost your iron levels and avoid unwanted side effects.
References
https://ods.od.nih.gov/factsheets/Iron-Consumer/
Key phrase: GET YOUR LEVELS CHECKED FIRST.
As the old saying goes, "If it ain't broke, don't fix it!"
Having studied the effects of iron and copper chelators in the context of a rat dementia model, I am well aware that excess iron can have adverse effects on the brain. As you outline, iron can also inhibit the absorbtion of other key nutrients such as magnesium an is thus not something that one wants to consume too much of. I appreciate you handling this topic with appropriate precautions. Looking forward to reading more articles and thank you!!
Hello Rachel,
Indeed, iron supplements should only be taken when needed and after getting your iron levels checked as this mineral can build up in your body. You can check out our article on anemia to learn more about the symptoms to watch and discuss with your health care practitioner, https://www.nationalnutrition.ca/articles/health-concerns/anemia/
Have a healthy day
Iron Bisglycinate is the type of iron supplement I take. It is bound to an amino acid called glycine. Iron bisglycinate is soft on the stomach and easy to handle. I like its bioavailability. It enhances the absorption of Iron to take it with Vitamin C, so I do that at night between meals. I make sure never to take calcium, magnesium or zinc as that might create a side effect, which is what I want to avoid. I avoid food with iron supplements. I am happy with my iron levels after doing another blood test.
Hello Kaveh,
It's important to have iron levels checked before and during taking iron supplements as those who have healthy iron levels shouldn't be taking iron supplements because this can cause a host of health issues and negative side effects. Thank you for sharing how you take your iron supplement.