Iron is a nutrient you need in order to produce hemoglobin, a component of your red blood cells. Hemoglobin brings oxygen from your lungs to the rest of your tissues, giving your body the nutrients it needs to function properly. Some people have low iron levels and must take additional iron to build up their levels. Iron can have the side effect of constipation, but if you take iron properly, you may be able to reduce this uncomfortable adverse reaction.
Step 1
Choose an iron supplement that carries a lower risk of gastrointestinal side effects. Columbia University Health Services suggests taking an iron supplement labeled as hydrolyzed protein chelate to reduce your chances of becoming constipated.
Step 2
Take iron with plenty of water so that it doesn't cause constipation. Drink at least 8 oz. of water with your supplement, and drink more non-caffeinated fluids throughout the day to keep your digestive system flowing smoothly. Try to drink at least 64 oz. of liquids daily.
Step 3
Increase your fiber intake while you are taking iron to prevent constipation. Eat fiber-rich whole grains at least an hour before you take iron, or two hours afterward to ensure the iron will absorb properly. Boost your fiber intake with beans, sweet potatoes, broccoli and citrus fruits.
Step 4
Get the bulk of your iron through diet to avoid the constipation and straining that often accompanies iron supplements. Prunes, raisins, potatoes, kidney beans and tofu are vegetarian options for iron -- beef, chicken, tuna and oysters are meat sources of iron. Eating iron-rich foods with foods high in vitamin C such as citrus fruits, tomatoes and strawberries can increase the absorption of the iron as well.
Things You'll Need
- Iron supplement
- Vitamin C
- Water
