Iron is a mineral found in humans, animals and some plants. It's essential for your health. Most of the iron in your body is located in your red blood cells as part of a protein called hemoglobin. This protein serves a two-fold function. First, it carries oxygen from the lungs to the cells of your body. Secondly, it picks up a gaseous waste called carbon dioxide from the cells and takes it back to the lungs where it is then eliminated from your body by exhaling it. Iron is also a component of different enzymes which are necessary for various chemical reactions in the body.
Benefits
Adequate iron intake and/or stores benefit you by providing your cells with the necessary oxygen required for cell functions and enough of it to prevent fatigue or tiredness. It also prevents iron deficiency, which is considered the most common nutritional deficiency in the world, by the World Health Organization. Iron deficiency not only makes you feel tired, it makes you more susceptible to infections, affects your work and school performance, and makes it difficult for you to maintain your body temperature. According to data reported by the Natural Medicines Comprehensive Database, iron supplementation may also benefit children and adolescents with iron-deficiency, by improving their thinking and concentration and may improve your athletic performance.
Who Benefits?
Although everyone benefits from iron, and will receive most of it from their diet, some people need more, and require supplementation to meet that nutritional need. The need for supplementation may result from an increase in demand, inadequate intake, or as a result of large losses of blood. For example, if you are pregnant, you are a good candidate for iron supplementation. During pregnancy, your demand for iron increases because your blood volume increases and your baby needs it for growth and development. Also, if you regularly experience heavy menstrual flow, you lose lots of blood, thus iron, and will benefit from iron supplementation. People with conditions, such as bleeding ulcers, may also need to supplement their dietary intake of iron. According to the National Institutes of Health, certain groups of athletes may need supplementation because they are at an increased risk for iron deficiency. These groups include distance runners, female athletes and athletes that don't eat meat.
Types
Iron may be purchased over-the-counter in various dosage forms. It's available as tablets, capsules, suspensions, syrups, drops, and elixirs, extended-release and immediate-release formulations. It also comes in three different salt forms, ferrous sulfate, ferrous fumarate, and ferrous gluconate. These forms differ in the amount elemental iron available for absorption. Ferrous fumurate has the greatest amount of elemental iron and ferrous gluconate has the least.
Side Effects
Iron, in usual or appropriate doses, may cause stomach upset, nausea, vomiting, diarrhea, and constipation. To minimize these effects, you should take it with food or divide the daily dose into two or three doses. Iron may also cause dark urine and/or stools. If you notice blood in your stools, consult your doctor. The liquid forms of iron can possibly stain your teeth. Mix the iron with juice or use a straw to drink your dose. To remove the iron stains, MayoClinic.com recommends brushing your teeth with baking soda.
Warnings
Iron in excessive doses can lead to iron poisoning or toxicity. This is a serious condition, especially in children. It requires prompt medical attention. According to the Natural Medicines Comprehensive Database, iron toxicity is the most common cause of poisoning deaths in children. It is characterized by diarrhea with or without blood, fever, sharp stomach pains, nausea, vomiting, seizures, blue lips, palms, or fingernails, fast and shallow breathing, a rapid and weak heartbeat and clammy skin. If you experience a combination of these effects, go to the emergency room.
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