Iron is a mineral the body needs to function properly. It is found in red blood cells and carries oxygen to every cell of the body, says the University of Maryland Medical Center. If you do not have enough iron, this can lead to fatigue and anemia; too much iron can damage your liver and cause diabetes, so it is important to have appropriate levels of iron. If you think you may be deficient, talk with your doctor and have your iron levels checked. Before using any supplements, ask your health care provider if it is safe for you to do so.
Step 1
Take an iron supplement if your doctor says it is safe to do so. Adult males need about 8 mg daily, while adult women need 18 mg daily, says the University of Maryland. For men and women older than age 50, 8 mg a day is the recommended intake. Individuals who are pregnant and those recovering from surgery or injury may need more iron. Talk with your doctor about appropriate amounts for you.
Step 2
Take a vitamin C supplement, especially if you primarily get iron from non-heme, or plant sources, like legumes, whole grains or green leafy vegetables. The University of Maryland Medical Center states that vitamin C can help the body better absorb this kind of iron, which is typically less absorbable than heme, or animal sources of iron.
Step 3
Avoid drinking coffee and tea when eating foods rich in iron, suggests the University of Washington Hall Health Primary Care Center. These drinks can reduce the amount of iron absorbed by the body.
Step 4
Eat more foods high in iron, like eggs, dried fruit like raisins or apricots, beans, chicken, seafood and red meat. If you do not eat meat, you may need to eat more amounts of non-meat sources of iron so your body can absorb enough iron, since less iron is absorbed from plant sources than from animal foods, says MayoClinic.com.
Tips and Warnings
- Although iron tablets should be taken on an empty stomach, they may cause nausea, so take them with a meal, states MayoClinic.com. Sometimes iron supplements can cause constipation, so a stool softener may be necessary for some people. Take iron supplements two hours before or two hours later than any medications, as it can interfere with the absorption of certain medications.
- Talk with your doctor before using iron supplements, as too much iron in the body can cause serious health problems. Let your doctor know about any medications you may be taking, to avoid any adverse interactions that may occur.
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