That means some supplement products may not contain what the label says.
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Uses of Iron
Iron supplementation primarily works to restore low iron levels.
Treating iron deficiency alleviates the symptoms you could experience with low iron and anemia.
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It also helps to prevent complications down the road as iron deficiency progresses to anemia.
Iron supplementation has no benefit in people who do not have aniron deficiency.
Anemia
Iron supplementationis helpful foranemiacaused by iron deficiency.
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There are several different causes of anemia, but iron deficiency is the most common.
Iron deficiency can lead to arrhythmias, heart murmur, enlarged heart, and heart failure if left untreated.
Iron deficiency may also be associated with anincreased risk of fibromyalgia.
Iron supplementation can improve iron levels and treat IDA.
Daily iron supplementation has been shown to reduce the prevalence of anemia and low iron status in menstruating individuals.
Iron deficiency is the most common nutrient deficiency.
Left untreated, it can lead to numerous health issues.
This is especially common in women during their reproductive years.
Daily iron supplementation may reduce fatigue in people who have periods.
A randomized trial studied females aged 18 to 53 who reported experiencing fatigue.
The group receiving iron reported greater improvement in fatigue but no improvement in overall quality of life.
If you have low ferritin levels, iron supplements may improve fatigue and help increase your energy.
Iron supplementation may improve fatigue in women with low ferritin levels.
Athletic Performance
Iron is needed to make myoglobin, the protein that provides oxygen to the muscles.
Many athletes may have inadequate iron intake from their diet to support performance.
Additionally, being female or vegetarian can put an athlete at a higher risk for iron deficiency and anemia.
Athletes should see to it their diet includes enough iron to support peak performance.
Female athletes of reproductive age are at risk of iron deficiency.
Iron supplementation has shown improved athletic performance in this group.
This usually occurs at night and can disrupt sleep.
Cognition
Research shows that cognitive levels drop withiron deficiency.
In fact, when iron levels in the blood drop, concentration and attentiveness are affected almost immediately.
Restoring iron levels to a normal range can improve concentration and boost cognitive performance.
Cognitive impairments in people with iron deficiency include deficits in attention span, intelligence, and sensory perception functions.
Emotions and behavior may also be affected.
Hair Growth
Hair loss can be the result of an iron deficiency.
This can be done through iron replacement therapy.
However, more research is needed to understand better how iron and hair growth are related.
Iron deficiency results from either excessive losses of iron or too little iron in the diet.
How Do I Know if I Have an Iron Deficiency?
A complete blood count (CBC) will include a hematocrit and hemoglobin level.
Low levels of hemoglobin suggest anemia.
Your healthcare provider may perform additional tests to determine if an iron deficiency is causing the anemia.
Aserum ferritin testis the preferred blood test for diagnosing iron deficiency.
It can identify low levels of iron before it progresses to IDA.
Iron supplements can cause nausea, vomiting, and stomach pain.
The risk ofiron overloadfrom diet alone is minimal in most healthy adults.
Iron supplementation is not recommended if you have hemochromatosis.
There are very rare cases of iron overdoses leading tointernal bleeding,seizure,coma, and even death.
The most common side effect of iron supplementation is stomach upset and constipation.
Adequate fiber and water in the diet may help constipation.
Ask your healthcare provider if adding a stool softener is a good idea.
Precautions
People with hemochromatosis should avoid iron supplementation.
With this condition, iron can build up to dangerous levels in the body.
Keep iron supplements out of reach of children.
Dosage: How Much Iron Should I Take?
For breastfeeding people, the requirement is 9 to 10 mg/day.
Iron supplements should be taken with food.Some claims suggest that taking iron with vitamin C can help withabsorption.
However, a 2020 trial suggeststhis may not be the case.
Those who are iron deficient should discuss iron supplementation with their healthcare provider.
What Happens if I Take Too Much Iron?
There is minimal risk of developing iron overload from your diet alone.
Taking too much iron from supplements can lead to stomach upset and constipation.
Excess iron can cause toxicity, inflammation of the stomach lining, and ulcers.
Taking iron supplements may also reduce zinc absorption.
It is important to know that iron poisoning can occur in children, potentially causing severe injury or death.
Iron poisoning can occur if young children accidentally ingest adult iron capsules or pills.
To prevent this, keep supplements out of children’s reach and keep them in child-proof containers.
Seek medical attention if you think your child may have taken adult iron pills.
Those taking antacids long-term are at risk of developing iron deficiency.
Your healthcare provider may suggest you take iron supplements two to four hours before or after antacid medications.
Calcium may interfere with iron absorption.
Take iron and calcium supplements at different times of the day.
Sources of Iron and What to Look For
Iron is readily available in the diet.
Iron in foods comes in two different forms: heme and nonheme.
Heme iron tends to be better absorbed.
Foods
Heme iron is commonly found in meat, seafood, and poultry.
Sources of heme iron include the following:
Nonheme iron is found in fruits, vegetables, and nuts.
For infants, breastmilk has enough iron until they reach 6 months of age.
After that, the introduction of foods provides additional iron.
Infant formulas are often fortified with 12 mg per liter of iron.
Additionally, cooking on cast iron can also help you add more iron to your diet.
Many iron tablets you’ll find will have 325 mg of ferrous sulfate.
For example, ferrous sulfate is only 20% iron.
Therefore, 250 mg of ferrous sulfate provides 50 mg of elemental iron.
So, is it reasonable to take iron every day?
The answer depends on your personal iron needs.
People with iron deficiency or anemia and those who donate blood often may benefit from taking iron supplements daily.
A medical professional can also give iron intravenously (in the vein).
A one-time dose was more effective than oral supplementation for patients who underwent a Roux-en-Y gastric bypass.
Recap: Do I Need to Take an Iron Supplement?
If left untreated, iron deficiency can progress to anemia.
Iron supplements are used to treat iron deficiency and IDA under medical supervision.
There is almost no need to supplement iron if you are not iron deficient or anemic.
People without an iron deficiency can usually get the iron they need from their diet.
The ideal iron supplement is one that provides the needed dose for you with minimal side effects.
It should also be high quality, absorbed well, and a good value for the cost.
Talk to your healthcare provider before starting any new supplements.
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National Heart, Lung, and Blood Institute.Iron-deficiency anemia.
National Institutes of Health Office of Dietary Supplements.Iron-deficiency anemia.
2020;34(7):3002-3010. doi:10.1007/s00464-019-07092-3
MedlinePlus.Iron-deficiency anemia.
World Health Organization.WHO guideline on use of ferritin concentrations to assess iron status in individuals and populations.
2023;48(4):442-457. doi:10.1111/nbu.12643
MedlinePlus.Iron overdose.
U.S. Department of Agriculture Dietary Guidelines for Americans.Food sources of iron.
2019;14(9):e0221094.
