If your body isn't getting or absorbing enough iron from your diet, you may be at risk of an iron deficiency. Fortunately, there are many high-quality and effective iron supplements on the market. The supplements are notorious for causing constipation, but there are ways to avoid this common problem. Speak with your doctor before supplementing with iron, since excess iron can be harmful to your health and fatal to children.
Iron Deficiency
In an iron-deficient state, the body cannot produce enough hemoglobin, the protein in the red blood cells that transports oxygen throughout the body. Heavy bleeding and inadequate dietary iron are common reasons for this condition, which is often characterized by exhaustion, difficulty focusing and lowered immunity. Iron deficiency is a very common and usually treatable nutritional disorder, but in rare cases or if you are elderly or pregnant, it can indicate a more serious problem. See your doctor for a diagnosis and advice.
Iron Supplements and Constipation
Normal bowel habits vary from person to person, but if you notice a sudden decrease in the number of your bowel movements, harder than usual stools, bloating or straining during bowel movements, you may be constipated. Iron supplements are often made with inorganic iron, or ferrous sulfate or fumarate, which can be quite constipating. To reduce this effect, make sure you are drinking enough water. Taking your supplement with food may also help prevent constipation. Avoid taking iron at the same time as a calcium supplement, or with dairy products or caffeine, which can interfere with iron absorption.
Dietary Iron
The most easily absorbed and least constipating way to increase iron levels is to make sure you're getting enough in your diet. There are two types of dietary iron: heme and nonheme. Heme iron is much more easily absorbed than nonheme iron, but is exclusively found in meats and seafoods such as liver, beef, turkey, chicken, pork, tuna and shellfish like clams and oysters. Nonheme iron is plant-based, and can be found in foods like spinach, soybeans, beans, lentils, tofu and fortified breads and cereals. Consult a doctor or nutritionist to see whether your iron needs are being met through dietary sources.
Non-Constipating Supplements
To reduce the risk of constipation from an iron supplement, look for supplements containing organic iron, also known as ferrous succinate or gluconate. Avoid inorganic iron supplements containing ferrous sulfate or fumarate. Slow-release iron supplements can also help avoid the constipating effects. The herb chickweed is frequently used by herbalists as a non-constipating way to treat iron deficiency. As always, speak with your doctor to determine the right choice for you.
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