I am iron deficient. What supplements are best for me and how should I take them?

Iron deficiency is common and can be devastating. It mainly affects women. One in three women before menopause have low iron content compared to just 5% of Australian men. Iron deficiency is particularly prevalent in teenage girls, women who exercise a lot and those who are pregnant.

This the body needs iron to create up-to-date red blood cells and support energy production, the immune system, and cognitive function. If you have low levels, you may experience a range of symptoms, including fatigue, weakness, shortness of breath, headache, irregular heartbeat, and decreased concentration.

If a blood test shows an iron deficiency, your doctor may recommend taking an oral iron supplement. But should you take it as a pill or a liquid? With or without food? And what time of day is best?

Here are some tips to support you determine how, when, and which iron supplement to take.

How to choose the right iron supplement?

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

The best point is between 60-120 mg elemental iron. Anything less than that and the supplement won’t be effective in replenishing your iron levels. Anything more and you risk gastrointestinal symptoms like diarrhea, cramps, and abdominal pain.

In Australia, iron salts are the most popular oral supplements because they are budget-friendly, effective and available in a variety of forms (tablets, capsules, liquid preparations). Iron salts At your local pharmacy, you will most often find ferrous sulfate (~20% elemental iron), ferrous gluconate (~12%), and ferrous fumarate (~33%).

These formulations they all work similarlyso your choice should depend on the dosage and price.

Many multivitamins may resemble iron supplements, but they usually contain too little iron — usually less than 20 mg — to correct an iron deficiency.

Should I take pills or liquids?

The iron contained in the tablet is equally well absorbed as iron found in a liquid supplement. Choosing the right one usually comes down to personal preference.

The main difference is that liquid formulas tend to contain less iron than tablets. This means you may need to take more product to get the right dose, so taking a liquid supplement may be more pricey in the long run.

What should I eat while taking an iron supplement?

Tests he showed you’ll absorb more iron from a supplement if you take it on an empty stomach. This can cause more gastrointestinal issues, though, so it may not be practical for everyone.

If you’re taking a supplement with meals, it’s significant to consider what types of foods will enhance—not hinder—your iron absorption. For example, taking a supplement with vitamin C improves your body’s ability to absorb it.

Some supplements already contain vitamin C. Otherwise, you can take the supplement with a glass of orange juice or other beverage. products rich in vitamin C.

On the other hand, tea, coffee and calcium all reduce the body’s ability to absorb iron. Therefore, you should limit your intake while you are taking supplements.

Should I take the supplement in the morning or evening?

The best time of day to take the supplement is in the morning. The body can absorb much more iron earlier in the day, when hepcidin (the main iron-regulating hormone) levels are lowest.

Exercise also affects the hormone that regulates iron. This means that taking an iron supplement after exercise can limit your ability to absorbTaking supplements right after exercise will result in significantly poorer absorption, especially if you take them within two to five hours of finishing your workout.

Our research showed that if you exercise daily, the best time to take a supplement is in the morning before or immediately after your workout (within 30 minutes).

My Supplements Are Upsetting My Stomach, What Should I Do?

If you experience gastrointestinal side effects such as diarrhea or cramps when taking iron supplements, consider taking the supplement every other day rather than every day.

Taking a supplement every day is still the fastest way to restore iron levels. However, a recent study he showed taking the same total dose can be just as effective when taken every other day. For example, taking a supplement every day for three months works just as well as taking it every other day for six months. This causes fewer side effects.

Oral iron supplements can be a budget-friendly and uncomplicated way to correct iron deficiency. However, ensuring you are taking the right product in the right setting is crucial to their success.

It is also significant to check your iron levels before starting an iron supplement and only do so on the advice of a doctor. In immense amounts, iron can be toxicso you don’t want to consume extra iron if your body doesn’t need it.

If you think you may be iron deficient, speak to your GP to determine the best option.