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Iron is an essential mineral that your body needs for several functions.
If you take an iron supplement, you may wonder if you are taking it correctly.
Iron supplementsshould generally be taken at least 30 minutes before a meal or two hours after a meal.
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As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
Why Timing Matters
Timing is one of the most important factors when taking an iron supplement.
Foods, medications, other supplements, and certain health conditions can affect iron absorption.
In addition, taking iron properly may also reduce your risk of side effects like an upset stomach.
Most importantly, iron should be taken safely and at the right dose.
Morning vs. Evening
You may optimize iron absorption by taking iron supplements in the morning.
However, other studies have found no difference in absorption between taking iron in the morning or the evening.
For some people, the evening may be the most convenient time to take an iron supplement.
Overall, it’s important to remember to take one if it has been recommended.
What About Alternate Day Supplementation?
Some studies suggest that taking iron every other day may be more effective than taking it daily.
One study found that alternate-day iron supplementation increased absorption by 40% to 50% compared to consecutive-day supplementation.
This may appeal to some people, especially if iron supplements cause uncomfortable side effects.
However, alternate-day supplementation may not be suitable for those with severe iron deficiency anemia.
Supplement throw in
There are multiple types of iron supplements, and some may be absorbed better than others.
Most iron supplements are made from ferric orferrousiron salts.
Common types include ferrous sulfate, ferrousgluconate, ferriccitrate, and ferric sulfate.
Research shows that ferrous iron is absorbed better than ferric iron.
This may be because ferric iron must undergo a longer digestion and absorption process than ferrous iron.
The nutrition facts panel on the supplement label will include the bang out of iron.
In addition to ferrous sulfate and ferrous gluconate, other ferrous iron forms in a supplement include ferrousfumarateand ferrousbisglycinate.
The Foods You Take Iron With
It’s best to take iron supplements on an empty stomach.
This may be because calcium and iron use similar processes when absorbed in the intestine.
Consuming animal protein along with iron may also enhance the mineral’s absorption.
Medication Interactions
Iron may interact with certain medications.
These interactions may decrease how much iron your body absorbs.
These medications should be taken at least two hours apart from iron to avoid interactions.
Talk with a healthcare provider about safely taking iron supplements while using these or other medications.
Your Stomach pH
Iron needs to be absorbed in an acidic environment.
Your stomach is naturally acidic, allowing iron to be properly digested and absorbed.
However, certain medications and other factors may cause the stomach to become less acidic.
Proton pump inhibitors (Prevacid, Prilosec, etc.)
Therefore, avoiding taking iron simultaneously as a PPI is essential to avoid poor iron absorption.
Meanwhile, vitamin C may aid iron absorption by increasing stomach acidity.
Consuming vitamin Crich foods or beverages along with iron supplements has been found to increase iron absorption.
Specific Health Conditions
People with specific health conditions may struggle to absorb enough iron from food or supplements.
Fortunately, iron supplements and other treatments may help people with these and other conditions get enough iron.
Should You Take Iron on an Empty Stomach?
Iron supplements may work best when taken on an empty stomach.
Various studies have found that iron is best absorbed when taken without food.
Taking iron without food may lower the chance of interactions leading to poor iron absorption.
Potential Side Effects
Some people may experience side effects when taking iron supplements.
These include stomach pain, ulcers, inflammation of the stomach, andzinc deficiency.
Research shows that iron may be best absorbed in the morning and on an empty stomach.
Iron supplements may also be absorbed better when taken every other day.
However, you’re free to still benefit from iron supplements no matter when you take them.
Just be sure to follow dosing directions and talk with a healthcare provider as needed.
National Institutes of Health.Iron - fact sheet for health professionals.
Impact of 8-weeks morning versus evening iron supplementation in ballet and contemporary dancers.Eur J Sport Sci.
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National Institutes of Health.Iron - fact sheet for consumers.
