Iron is an essential mineral that is crucial in maintaining good health and well-being. It carries oxygen from the lungs to the cells, tissues, and organs that produce energy. If a person does not have enough iron in their body, they may experience symptoms of iron deficiency anemia, such as fatigue, weakness, and pale skin.
Iron supplements, such as iron capsules, are a standard treatment for iron deficiency anemia. However, with so many available options, it can be challenging to determine the best iron capsule or supplement. In this article, we’ll take a closer look at maximizing your iron intake by choosing the best iron supplements.
Types of Iron Supplements
There are two main types of iron supplements:
- Heme iron: This form of iron supplement is found in animal products such as meat and poultry and is readily absorbed by the body.
- Non-heme iron: On the other hand, non-heme iron is found in plant-based products such as leafy greens and nuts and is not as easily absorbed.
Factors to Consider While Choosing an Iron Supplement
While choosing an iron supplement, there are numerous factors that an individual has to consider:
Absorption rate: The absorption rate of an iron supplement is significant because it determines how much iron will actually be absorbed by the body. Heme iron is absorbed more efficiently as compared to non-heme iron.
Dosage: The recommended dosage of iron supplements varies depending on age, sex, and other factors. It is essential to follow the recommended dosage for the specific iron supplement you are using.
Side effects: Iron supplements can cause constipation, nausea, and stomach cramps. Iron bis-glycinate is less likely to cause side effects than other forms of iron.
Cost: Iron supplements vary in cost, and the price can be an important factor when choosing a supplement.
Timing: Some iron supplements should be taken with food, while others can be taken on an empty stomach. It is important to follow the manufacturer’s instructions for the specific iron supplement you use.
Best Time to Take Iron for Vegetarian or Vegan Diets:
Individuals following a vegetarian or vegan diet commonly have lower iron levels than those on a non-vegetarian diet. This is due to the presence of oxalates in plant-based foods that inhibit iron absorption. Taking iron supplements after meals and in the morning on an empty stomach is recommended to maximize iron intake. Moreover, taking iron with a drink containing Vitamin C can enhance its absorption.
Best Time to Take Iron for Athletes:
Athletes, particularly endurance athletes, have a higher risk of iron deficiency due to increased physical activity. A low iron intake can affect energy levels and physical and mental performance. To ensure optimal iron absorption, it is recommended to take iron supplements at least 1 hour before exercising or 2 hours after exercise.
Where to Find Iron Supplements
Iron supplements can be found at several places, including:
Pharmacies: Pharmacies carry a wide range of supplements, including iron. You can find over-the-counter iron supplements at most pharmacies, drug stores, and supermarkets.
Health Food Stores: Health food stores specialize in natural and organic products, including supplements. They may have a variety of iron supplements, including those made from natural sources like beetroot or spinach.
Online Retailers: Online retailers offer a wide range of supplements, including iron. This can be a convenient option as you can order from the comfort of your home and have the products delivered to you.
Direct From Manufacturers: Some supplement manufacturers offer their products directly to consumers through their websites. This can be a good option if you want to purchase a specific brand of iron supplement.
It is important to note that iron capsules or supplements should only be taken under the guidance of a healthcare professional, as taking too much iron can be harmful. Choosing a reputable brand and following the recommended dosages are also important.
