Iron is an abundant mineral that you can get by consuming iron-rich foods. If you do not consume enough iron, you may need to take a supplement. Check with your physician before taking an iron supplement. He can give the best advice as to how much and what kind to take.
Iron in the Body
Iron is an important mineral in your body since it transports oxygen and helps create new red blood cells. It also regulates cell growth, as reported by the Office of Dietary Supplements. Most of the iron in your body is found in hemoglobin, which is the protein in red blood cells that carries oxygen to tissues. The remainder of iron is found in the protein myoglobin, which helps carry oxygen to muscles. Women need 18 mg of iron each day, while men need 8 mg.
Types of Iron
Iron supplements contain different types of iron. Supplements contain either ferrous iron or ferric acid, according to the National Anemia Action Council. The majority of iron pills contain ferrous iron. The label may say "elemental iron," which mainly comes from the ferrous type. This is the kind of iron that your body most easily absorbs. Check the label to ensure that your supplement contains a high amount of elemental iron. For maximum absorption, break up your supplement consumption. Take them two to three times a day instead of one time per day.
Iron Deficiency
Iron deficiency is referred to as anemia. Deficiency can occur from inadequate iron absorption or a low dietary intake. Signs of anemia include fatigue, pale skin and a low body temperature. Depending on the severity of your anemia, you need 60 to 200 mg of elemental iron daily, as reported by the National Anemia Action Council.
Iron-Rich Foods
Include plenty of iron-rich foods in your diet to avoid a deficiency and stay healthy. You can get two types of dietary iron from foods. These include heme and nonheme iron. Heme iron comes from hemoglobin and is derived from animal sources, such as beef, fish and poultry. This type of iron is easier for your body to absorb. The Office of Dietary Supplements says that nonheme iron is derived from plant-based foods. This is also the type of iron that is added to iron-fortified foods, such as cereal.
Chicken liver is high in heme iron. A 3 1/2 oz. serving provides 12.8 mg of iron. Oysters, beef, clams and dark turkey meat each provide 2 to 4.5 mg of iron per serving. Fortified breakfast cereal is high in nonheme iron. A 3/4 cup serving offers 18 mg of iron. Oatmeal, soybeans and lentils each have 6.6 to 10 mg of iron per serving. If you are unable to get the iron you need from your diet, you may need to consider adding a supplement.
Side Effects
Your stools may become dark green or black while taking iron supplements. This is harmless and is caused by your body passing the unabsorbed iron, according to MayoClinic.com. You may also experience nausea, constipation or diarrhea while your body adjusts to the iron supplement. Signs of an overdose include pale skin, blue lips, shallow breathing and fatigue. Let your physician know if you experience any of these symptoms.
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