I’m a nutritionist – here’s what you need to know about iron supplements

Do you need to pump your iron?

Iron deficiency has been called one of the most common nutritional problems in the world – more than a third of women under the age of 50 have enough iron. Now, an Australian sports nutritionist shares what you need to know before taking an iron supplement.

“The body needs iron to make red blood cells, and to support energy production, immune system and cognitive function,” said Alannah McKay, a postdoctoral researcher. of sports nutrition at the Australian Catholic University, wrote Tuesday for the Conversation.

“If you are low [on iron]you may experience a number of symptoms including fatigue, weakness, shortness of breath, headaches, irregular heartbeat and reduced concentration,” McKay added.

Most Americans get enough iron from their diet. Meat, fish, poultry, kale, spinach, whole grains, tofu, strawberries and beans are rich in iron.

Eating poorly can cause anemia, which is when you don’t have enough red blood cells to carry oxygen to your cells. Menstruating or pregnant women, anyone with gastrointestinal conditions such as inflammatory bowel disease, young children, athletes and frequent blood donors are among those at high risk of anemia.

If a blood test shows you’re iron-deficient, your doctor may recommend a supplement, McKay said.

One study found that 14% to 18% of Americans take iron supplements.

“The iron in your body is called ‘elemental iron,'” McKay noted. “Choosing the right oral supplement and dose will depend on how much iron it contains – your doctor will advise you exactly how much you need.”

McKay said the “sweet spot” for iron is between 60 and 120 milligrams — anything less than that won’t help you reach your iron goals, and too much can lead to diarrhea, cramping or pain. the gender of the intestine.

WebMD reports that ferrous sulfate, which contains 20% elemental iron, is the most popular iron supplement. There is about 65 mg of elemental iron in a 325 mg ferrous sulfate tablet.

Ferrous gluconate is 12% elemental iron, while ferrous fumarate is 33% elemental iron.

“All of these products work the same way, so your choice should come down to value and cost,” McKay said.

How you take your iron supplement is key.

McKay recommends swallowing a tablet or water in the morning.

He explained: “The body can absorb a lot of iron earlier in the day, when hepcidin (the main hormone that regulates iron) is very low.”

It’s best to take it on an empty stomach, but if that’s not possible, wash it down with a glass of orange juice or other vitamin C-rich foods to help your body absorb iron better.

Stay away from tea, coffee and calcium, which have been shown to block iron absorption, McKay warned.

He said if you start to have stomach upset from the supplement, you might want to consider taking it every other day instead of every other day.

“Oral iron supplements can be a cheap and easy way to correct iron deficiency,” said McKay. “But making sure you’re taking the right product, under the right conditions, is critical to their success.”