Iron is an essential mineral for healthy red blood cells, muscle function and immune function. When you do not get enough iron, you risk developing iron-deficiency anemia with symptoms that include fatigue and susceptibility to infections. Many iron supplements are available over the counter, but you should find out about the most effective ways to take your supplement, and only take an iron supplement if your doctor recommends it.
Diet vs. Supplement
Iron in meats is called heme, and this form is easier for your body to absorb. Good sources are liver, red meat and fish. You can get non-heme iron from vegetarian sources such as beans, lentils, spinach and fortified breads and cereals. Even if you eat plenty of iron-rich foods, you may need a dietary supplement, advises the Office of Dietary Supplements at the National Institutes of Health. If the iron stores in your body are severely depleted, an iron supplement may be able to replenish them faster than with diet alone.
Risk Factors
You are more likely to need an iron supplement if you have certain risk factors. Teenage girls and women of childbearing age may be at risk for iron deficiency because of blood losses during menstruation. The Office of Dietary Supplements states that pregnant women, infants and children need sufficient iron to support growth. If you have renal failure or malabsorption disorders, you may need iron supplementation. Also, individuals who do not eat meat may need extra iron because iron from vegetarian sources is in the less absorbable non-heme form.
Types and Spacing
Choose a supplement that is easy for your body to absorb. The Office of Dietary Supplements notes that your body can best absorb supplements that contain iron in the ferrous -- not ferric -- form, such as in ferrous sulfate, ferrous fumarate or ferrous gluconate. Since your body is less able to absorb iron in high doses, spread out your iron intake in two to three doses of about 50 or 60 mg rather than a single dose of 300 mg.
Nutrient Interactions
According to the Linus Pauling Institute Micronutrient Information Center, vitamin C improves iron absorption, so try to take your supplement with vitamin C. Also, have some meat, poultry or fish with your iron supplement because these proteins increase iron absorption. Do not have a calcium supplement at the same time as your iron supplement because these two minerals compete for absorption. Be aware that soy protein, polyphenols in fruit and wine, and phytates in legumes decrease absorption.
Warnings
Misuse of iron supplements can be extremely dangerous. The Office of Dietary Supplements notes that accidental iron overdose is the leading cause of deaths from poisoning in young children. Acute overdose can also cause diarrhea and organ failure. Longer term effects of taking an unnecessary iron supplement can include heart disease and liver failure. Only take an iron supplement under your doctor's supervision, and continue to monitor your iron status so that you can adjust your dosage appropriately.
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