While most people can get enough iron in their diet to meet their minimum requirements for good health, some people must take supplements to treat or prevent iron deficiency and anemia (low red blood-cell count). Even though you can buy iron over the counter, your doctor is still the best person to tell you which supplements to take and in what dose. Supplemental iron can have uncomfortable side effects, and is toxic in large doses, so it's not a supplement you should take unless you're sure you need it. An overdose of iron can be fatal, especially in young children.
Know What You're Taking
Depending on your condition, you may be able to get all the iron you need in a daily multivitamin and mineral pill.
There are several common types of individual iron supplements: ferrous gluconate, ferrous sulphate, ferrous fumerate and ferric iron. All are made from non-heme types of iron, which means they are plant-based sources of iron and not as readily absorbed as the form of iron found in meat and animal products. However, ferrous iron is still the most well absorbed form of supplemental iron available.
Common Side Effects
Depending on the type and dosage of iron you take, you may experience common side effects, which include upset stomach, dark stools, constipation and sometimes diarrhea or vomiting.
Several food substances interfere with your body's ability to absorb iron from supplements, These include calcium in dairy products; polyphenol compounds in coffee, red wine and purple grape juice; fiber in whole wheat, wheat bran; phytates in grains, rice and legumes, such as soybeans, black beans, lentils and split peas. Iron itself can interfere with the absorption of other nutrients, such as zinc.
That's why it is best to take supplements at least an hour before eating, and never with milk or beverages that contain caffeine. Also, avoid taking iron supplements at the same time as calcium supplements or antacid medication. To maximize absorption, take irons supplements with vitamin C or swallow with beverages that contain vitamin C, such as orange juice.
Minimize Side Effects
Although iron is best absorbed when taken on an empty stomach, if you experience side effects, take supplements on a full stomach.
If you experience immediate, severe side effects, ask your doctor if you can start with half or one-third the recommended dose and work your way up to a full dose over the course of a week or two.
Avoid taking iron supplements at the same time you are eating or drink any foods that might interfere with absorption. Make sure you are getting enough fluids and fiber in your diet to help prevent constipation.
Ask your doctor about the ferris gluconate form of iron, which may be easier on your stomach and cause fewer side effects than other forms.
Try coated, or time-released, iron supplements, which have fewer side effects, but make sure you are getting the right dose, since delayed-release supplements are less well absorbed than regular supplements.
Ask your doctor about newer brands of supplements on the market that combine heme and non-heme forms of iron and claim maximum absorption with fewer side effects.
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