The most important step before taking an iron supplement is to consult with your health care provider first. Teenage girls, women of childbearing age, pregnant women, women following a vegetarian diet and endurance runners might be at risk of iron deficiency. The best way to take a supplement is to know the proper dose, maximize iron absorption and ensure safety.
Step 1
Consult with your health care provider first. If you have symptoms that indicate iron deficiency, such as shortness of breath, fatigue or inability to perform usual activities, an underlying condition may be present.
Step 2
If you are supplementing without a prescription, take an appropriate dose. Pre-menopausal women need 18 mg a day, while women over 50 need 8 mg a day. Pregnant and nursing women need 27 mg and 9 mg, respectively.
Step 3
Be aware of the side effects. Women with chronic diseases, such as kidney, liver or pancreatic disease, should not take a supplement without medical consultation. Side effects of iron supplements include nausea and vomiting, constipation, diarrhea and dark stools. Others side effects include arthritis, early menopause and absence of menstruation.
Step 4
Avoid these foods 1 hour before taking the iron supplement and 2 hours after: dairy products, eggs, spinach, coffee, tea, whole grains, fiber or calcium supplements or antacids. They contain compounds that interfere with iron absorption.
Step 5
Do take 75 mg of vitamin C with your iron supplement. The following foods provide this amount or a little more: 7 oz. of orange or grapefruit juice, one and a half oranges, half a cup of kiwi, 1 1/4 cups diced cantaloupes or 1 cup of strawberry halves.
Step 6
Be safe. Keep the supplement away from children, as it is harmful to them in large dosages. If you miss a dose, do not take two at a time. Call your doctor, an emergency room or a poison control center immediately if you suspect an overdose.
Member Comments