Many people who experience fatigue are often found to be deficient in iron. It's an important mineral, known for its role in producing red blood cells and transporting oxygen throughout the body. People with low levels of iron in their blood have iron deficiency. When untreated, it can lead to anemia. Iron supplements are an effective way to overcome iron deficiency. They help restore energy and improve overall well-being.
Why Do We Need Iron Supplements?
The main need for iron supplements is to prevent and overcome iron deficiency anemia. You may get an iron deficiency due to one of the following reasons:
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Blood Loss: Your body loses iron when you lose blood. Menstruating women lose blood every month, but some women may have heavy bleeding. Some women may experience more blood loss during childbirth. Those who have gastrointestinal tract bleeding due to celiac disease, ulcer, etc, may also have blood loss. Some medications, like NSAIDs, may also lead to GI bleeding. Surgeries and accidents may cause blood loss.
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Iron Absorption Issues: Certain health conditions may block your intestines from absorbing enough iron. Athletes following endurance sports may not absorb iron properly due to their gastrointestinal tract issues. People with digestive issues may have poor iron absorption. Certain medications may also impair iron absorption.
Symptoms of Iron Deficiency
Without enough iron, you may experience:
To get relief from these symptoms and also to correct iron deficiency, iron supplements are necessary. Generally, your doctor may order a blood test to get a complete blood count and the levels of hemoglobin and red blood cells in your blood. When the numbers are lower, they may diagnose anemia and suggest iron supplements.
How to Get Enough Iron?
Food is the best source of any mineral, such as iron. Animal foods like lean meat, poultry, and seafood are rich in iron. Iron from animal sources is readily absorbed by the body.
For those on a plant-based diet, iron can be found in white beans, kidney beans, lentils, peas, nuts, dry fruits, and green leafy vegetables. Some bread and cereals may be fortified with iron.
Taking vitamin C-rich foods like oranges, strawberries, broccoli, and tomatoes can help you absorb iron better, especially from plant foods.
When you don't get enough iron from foods or you have increased needs for iron, you can benefit from iron supplements.
Who Needs Iron Supplements?
Certain individuals are at a higher risk of iron deficiency. They can find iron supplements to be highly useful. Some of the populations that may need a good iron supplement are:
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Women of childbearing age: Menstruation leads to regular iron loss, making iron supplements for women, especially for those with heavy periods, highly beneficial.
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Pregnant women: An increase in blood volume and demand by fetal development increases the need for more iron in pregnant women. An iron supplement for pregnancy is often a standard recommendation for prenatal care.
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Individuals with anemia: If you are diagnosed with anemia, iron supplements can be useful. Particularly, iron supplements for men need to be taken only for those whom the health professionals have recommended.
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Vegans and vegetarians: Iron from plant-based food sources is not readily absorbed since it contains non-heme iron. So, those who eat a plant-based diet and avoid animal food sources can benefit from iron supplements.
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Children: Rapid growth demands higher iron levels and after consultation with a doctor, iron supplements for kids can be given.
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Individuals with malabsorption: Those with conditions like celiac disease, gastric bypass surgery, etc may have issues in absorbing enough iron from food. In that case, supplementation with iron can be supportive.
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Active individuals: Intense training by athletes increases the need for iron and blood oxygen levels. When there is a high demand on the body, iron supplements can be useful.
Recovering from blood loss or surgery: Some people may have internal bleeding due to underlying health conditions. After surgery, there is an increased need for iron in the body. Those people, after getting an expert recommendation, can take iron supplements as per the dosage instructions of the doctor.
Benefits of Iron Supplements
Iron supplements are important for blood health and they can boost energy. Some of the key benefits are:
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Fighting fatigue caused by iron deficiency
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Supporting healthy red blood cell production
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Improving memory and focus
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Helping women and pregnant women meet their increased iron needs
Types and Forms of Iron Supplements
Oral iron supplements are available as:
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Ferrous sulfate: These usually contain 20% elemental iron. Some people may get a stomach upset.
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Ferrous fumarate: They have high iron content and have a high probability of causing GI issues.
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Ferrous gluconate: It's gentle on the stomach.
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Iron bisglycinate: Bound to glycine, it offers good absorption with minimal side effects on the gut.
You can buy iron supplements in different forms, like:
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Liquid: This is the most common form in which iron supplements are available. Some of the top picks are Iron Liquid from Pure Encapsulations and Iron Extra from Vitanica.
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Capsules and Tablets: Iron supplement capsules are also popular and you can find some of the best iron supplements from brands Pure Encapsulations, Integrative Therapeutics, etc.
Other options like Floradix contain iron along with herbs. This is available in both liquid and tablet forms. Garden of Life offers Raw Iron, while New Chapter has fermented iron complex.
Vegan options are also available, as you can buy Vegan Chelated iron from Deva Nutrition or Plant Iron & Organic Herbs from Garden of Life. Many comprehensive multivitamins also contain iron in adequate quantities for wholesome health support.
What are the Symptoms Of Too Much Iron From Supplements?
When you take iron supplements, you must be cautious about the dosage. Too much iron is harmful, especially for men. Some of the symptoms of excess iron in the body are:
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Joint pain
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Stomach upset
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Fatigue
In severe cases, excess iron may even cause liver damage. If you take multivitamins and they contain iron, you may not need additional iron supplements, unless they are recommended by a health expert. Men should ensure that their multivitamins don't contain iron, unless they are diagnosed with iron deficiency.
If you are taking other medications or supplements, consult an expert first before taking iron supplements. Never exceed the recommended dosage.
How to Take Iron Supplements?
To get the most benefits from iron supplements, the following tips can be helpful:
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Take them on an empty stomach with a glass of water
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Avoid coffee, tea, and dairy, along with iron supplements. You can have them an hour later.
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Ensure that you don't take calcium supplements with iron. Leave a gap of at least one hour.
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Take vitamin C-rich foods or vitamin C supplements along with iron supplements to boost absorption. If you are taking supplements, get a healthcare expert's opinion first.
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Maintain consistency while taking iron supplements, as they work slowly.
How to Pick the Best Iron Supplements?
OTC iron supplements can be taken after consulting with a health expert. While buying iron supplements for anemia, consider the following:
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Find the right type and form of iron supplement suitable for you.
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Ensure that the brand has a good reputation.
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Make sure that the iron supplements are manufactured in cGMP facilities and tested by third parties for purity, quality, safety, and potency.
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Follow the right dosage as per the label instructions.
FAQs
1. Do iron supplements cause constipation?
Iron supplements are crucial to treat anemia because they are affordable, highly bioavailable, and effective. However, about 60% of the people who take iron supplements experience constipation. Including more fiber in your diet and drinking plenty of water can help you manage constipation. Also, avoid processed foods and try to stay physically active.
2. When to take iron supplements?
For best absorption, you can take iron supplements in the morning. Boost the absorption by pairing it with vitamin C food or drinks. Remember not to take caffeine, tea, coffee, antacids, or calcium immediately after taking an iron supplement. If you have a stomach upset, try having a light snack.
3. Are iron supplements for men necessary?
If you get enough iron from a balanced diet, men don't need iron supplements. The iron needs for men are lower than those of women. Iron supplements for men are necessary only if they are deficient in iron and it's confirmed by a doctor after taking a blood test.
4. How long do iron supplements take to work?
After taking iron supplements, you may start noticing improvements in your energy levels quickly in 1-4 weeks. However, you must take it for at least 8-12 weeks for the blood iron levels to improve. For those with anemia, doctors often recommend regular blood tests to continuously monitor iron levels in the blood.
5. What are kids iron supplements?
Children need age-appropriate formulations for those with iron deficiency. The doctor may recommend specific iron supplements in case of heavy anemia. For general wellness, multivitamins for kids containing iron can be sufficient.
6. Should I take iron supplements while pregnant?
Most women benefit from iron supplements during pregnancy. Women have increased iron and folic acid needs during pregnancy and it's crucial for the baby's development also. Your doctor can guide you in choosing the right iron supplements for women during the prenatal and postnatal stages.
