A low-iron diet, poor iron absorption in the body, and blood loss can all lead to an iron deficiency. Iron supplementation may be necessary for women who have a heavy menstrual flow, children who are growing, and people who do not eat animal products, because vegetarian sources of iron are not absorbed very well in the body. According to Elson Haas, M.D., in his book "Staying Healthy with Nutrition," iron is needed for the production of energy and as such one of the first symptoms of low iron is weakness, fatigue, or reduced stamina. If you suspect that you are low in iron, consult your health care physician before supplementing as too much iron can be toxic.
Ferrous Sulfate Supplements
If you have been diagnosed with low iron, or the more severe condition, iron deficiency anemia, your doctor may recommend that you take an iron supplement. Haas states that ferrous sulfate is the most commonly prescribed form of iron. It is inexpensive and fairly well-absorbed; however, it can be irritating to the intestinal tract and cause both constipation and blackening of the stools.
Ferrous Fumarate and Gluconate Supplements
Ferrous fumarate and gluconate are alternative iron supplements that are sometimes prescribed. They are also both inexpensive and fairly well absorbed, says Haas, and they have the benefit of causing fewer symptoms, including a reduced likelihood of constipation.
Chelated Iron
According to Haas the hydrolyzed protein chelate of iron, commonly referred to as chelated iron, is the most absorbable form of iron and the easiest on the intestinal tract. He recommends taking 50 mg of chelated iron one to two times a day until iron levels normalize.
Floradix -- Liquid Iron
You may have to experiment with different iron supplements in order to find the one that works the best for you. If you are experiencing constipation, nausea, or other gastrointestinal symptoms from your iron supplements, Phyllis Balch recommends in her book "Prescription for Nutritional Healing," that you try taking a liquid iron supplement that is highly absorbable and nontoxic. Such formulas are less likely to cause constipation.
Molasses as a Natural Iron Supplement
Finally, if you are iron deficient and you cannot seem to tolerate any iron supplement Balch recommends consuming 1 tbsp. of blackstrap molasses twice a day. Molasses is a great source of iron, and because it is a food and not a supplement, it is less likely to cause side effects.
How to Take Iron
In order to enhance iron absorption, Balch recommends taking 100 mg of vitamin C with your iron supplement. She also advises that you should not take your iron at the same time as a fiber supplement or high fiber foods, because the fiber will block the absorption of the iron in your body. Finally, she warns that you should not take your iron at the same time as calcium, vitamin E, zinc, or antacids, because all of these substances can also interfere with iron absorption. Discuss with your doctor how to take your prescribed iron supplement.
References
- "Staying Healthy with Nutrition"; Elson M. Haas, M.D.; 2006.
- "Prescription for Nutritional Healing, Third Edition"; Phyllis Balch; 2003.
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