I’m a nutritionist — here’s what you need to know about iron supplements – New York Post
Do you need to pump up your iron intake?
Iron deficiency has been called one of the wo…….
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Iron Deficiency and Sports Nutrition
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 levels, muscle oxygenation, and overall performance. If you’re at risk for anemia, it’s essential to understand how to properly supplement with iron.
Understanding Elemental Iron
There are a variety of iron supplements available, but the key is in the ‘elemental iron’ content. Elemental iron is the actual usable form of iron in a supplement. A doctor should tell you what dose you need, as the elemental iron “sweet spot” is between 60 and 120 milligrams — less than that won’t help you meet your iron goals, and too much may lead to gastrointestinal issues.
- Ferrous Sulfate: Contains 20% elemental iron, about 65 mg of elemental iron in a 325 mg tablet.
- Ferrous Gluconate: Contains 12% elemental iron.
- Ferrous Fumarate: Contains 33% elemental iron.
These formulations all work similarly, so your choice should come down to dose and cost. WebMD reports that ferrous sulfate is the most popular choice.
Optimizing Iron Absorption
How and when you take the iron supplement is key. The body can absorb significantly more iron earlier in the day, when concentrations of hepcidin are at their lowest. It’s best to take it on an empty stomach, but if that’s not possible, pairing your supplement with a glass of orange juice or another food rich in vitamin C can enhance absorption. Tea, coffee, and calcium should be avoided as they inhibit iron uptake.
If you start to experience stomach distress from the supplement, consider taking it every other day instead of daily. Oral iron supplements can be a cheap and easy way to correct an iron deficiency, but ensuring you are taking the right product, under the right conditions, is crucial for their success.
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Iron Supplementation Tips
- Elemental Iron: The usable form of iron in a supplement. Aim for 60 to 120 mg daily, but consult your doctor for personalized advice.
- Timing: Take your supplement in the morning on an empty stomach or with vitamin C-rich food or drink to enhance absorption.
- Avoidance: Stay away from tea, coffee, and calcium around the time of iron intake as they can reduce iron absorption.
- Monitoring: If you experience stomach distress, adjust your dosage or frequency of intake.
Remember, it’s always best to consult with a healthcare professional before starting any new supplement regimen.
