Iron deficiency anemia is one of the more common vitamin and mineral deficiencies. It is treated with iron supplements. Taking these supplements in the proper manner can help your body absorb more of the iron so your deficiency resolves more quickly. Many of the factors that affect the absorption of iron from food also affect the absorption of iron from supplements.
Types
Iron supplements come in two main types, ferrous iron and ferric iron. The ferrous iron supplements are absorbed better than the ferric iron supplements. The more common ferrous iron supplements include ferrous sulfate, ferrous gluconate and ferrous fumarate. Ferrous sulfate is used more often since it is the least expensive. Liquid versions of iron supplements may stain your teeth, and although controlled release and enteric coated versions may have fewer side effects, they are also harder for your body to absorb.
Factors That Increase Absorption
Taking smaller doses of iron more often increases the amount you absorb, as does taking iron separately from meals. Try consuming your iron with orange juice, as vitamin C increase iron absorption. Taking your iron along with vitamin A, beta-carotene and riboflavin may also increase absorption, especially if you are deficient in these vitamins as well as iron.
Factors That Decrease Absorption
Taking your iron supplements along with food decreases absorption, especially foods containing calcium, soy, phytates, found in whole grains and legumes, or polyphenols, found in some fruits and vegetables, walnuts, tea and olives. Avoid taking iron along with beverages containing caffeine, especially tea and coffee, as these also decrease absorption of iron. Some medications, including antacids, proton pump inhibitors, H-2 receptor blockers and calcium supplements, make iron absorption less efficient.
Considerations
It is better to take your iron supplements with food than not to take them at all. Taking iron along with food can decrease the unpleasant side effects iron supplements cause for some people, such as constipation, diarrhea, upset stomach, nausea and vomiting.
Only take iron supplements if advised to do so by a doctor, and do not take more than the recommended dose since iron toxicity is possible.
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