Iron is a mineral required only in small amounts, but it essential for basic functions. Being anemic, or iron deficient, may require you to take a dietary supplement. Certain types of iron in supplements are more bioavailable than others. Read the label on your supplement to ensure it provides the right type of iron. As with any dietary supplement, talk with your physician before you take it. Iron can be toxic at high levels.
Function of Iron
Iron attaches to hemoglobin, a protein that carries oxygen around in the blood. It helps deliver oxygen to all cells, tissues and organs, the Office of Dietary Supplements explains. Additionally, iron plays a role in reproduction, cell growth and cell differentiation, which helps determine which type of cell they will become.
Proper Dosage
For normal functioning, men need 8 mg of iron daily and women need as much as 18 mg. While taking an iron supplement, keep in mind that it can be toxic above 45 mg per day. Some types of iron are more bioavailable, or easier for your body to breakdown and use, than others.
Heme vs. Nonheme Iron
Heme iron is the type of iron that is most bioavailable in your body. This type of iron come from animal meat, poultry, seafood and fish. Nonheme iron, from plant sources, fortified foods and supplements, is less available for absorption. Dietary factors strongly influence the absorption of nonheme iron, the Linus Pauling Institute says. For example, vitamin C helps improve nonheme iron absorption. If you take vitamin C with nonheme iron, you may absorb too much, creating a toxicity.
Iron in Supplements
Nonheme supplemental iron in vitamins is available in two forms: ferrous and ferric. Ferrous iron, which may be listed as ferrous fumarate, ferrous sulfate or ferrous gluconate, provides maximum bioavailability, as compared to ferric iron. The label on your supplement lists elemental iron, or the type of iron that is available for absorption. Ferrous fumarate has the highest concentration of elemental iron. For treatment of anemia, the Centers for Disease Control recommends ingesting 50 to 60 mg of elemental iron twice per day for three months, or until iron stores are back to normal. You can get this dosage by consuming 300 mg of ferrous sulfate twice daily.
Effects of Anemia
Being iron deficient can make you feel fatigued, lose concentration and cause pale skin. Anemia occurs when you don't have enough iron to support function of red blood cells, causing red blood cells to be smaller than normal. While taking an over-the-counter iron supplement can help relieve symptoms associated with anemia, make sure your iron supplement contains a high amount of elemental iron.
Member Comments