Best Time to Take Iron Supplements

Iron supplements are used to treat iron-deficiency anemia, which can occur when you don’t get enough iron through your diet. Iron is essential for producing hemoglobin and myoglobin, proteins that help carry oxygen in red blood cells and muscles. Without enough iron, the body can’t make these proteins, leading to iron-deficiency anemia.

Those at higher risk of developing iron-deficiency anemia include menstruating and pregnant women as well as frequent blood donors.

Why Timing Matters for Iron Supplements

The timing of iron supplement intake is crucial because certain nutrients and compounds can either hinder or enhance iron absorption. This is particularly the case for non-heme iron supplements. Polyphenols, phytates, and oxalates found in plant-based foods can impair non-heme iron absorption.

Factors Affecting Absorption

• Form of Iron: Heme iron (sourced from animals) has better absorption rates than non-heme iron (sourced from plants)
• Nutrients: Vitamin C can enhance non-heme iron absorption
• Other Supplements: Calcium and zinc supplements can interfere with iron absorption
• Medications: Antacids and proton pump inhibitors can reduce stomach acid production, which in turn may reduce iron absorption

When to Take Iron Supplements for Best Absorption

• Morning vs. Night: Taking iron supplements in the morning is generally better because hepcidin levels (which regulate iron absorption) are typically lower in the morning
• Before or After Meals: Iron supplements are best taken either on an empty stomach, one hour before a meal or two hours after eating
• With or Without Food: Read the instructions on your iron supplement to see if you need to take it with or without food

How to Take Iron Supplements Correctly

• Dosage and frequency recommendations: Healthcare providers will determine the appropriate dose based on individual conditions
• The role of vitamin C in improving absorption: Taking non-heme iron supplements with vitamin C-rich foods, such as orange juice, can minimize their side effects
• What to avoid when taking iron: Avoid taking non-heme iron supplements with tea or coffee and certain vegetables such as spinach

Common Side Effects and How to Manage Them

Iron supplements can cause side effects, including constipation, stomach cramps, nausea, diarrhea, heartburn, loss of appetite, and dark stool.

Tips to Reduce Side Effects

• Drink plenty of water
• Take a stool softener for constipation
• Switch to heme iron to reduce abdominal discomfort
• Take the supplement with food
• Divide the dose into smaller amounts

Best Iron Supplement for Women

Iron is essential for women, as deficiency and anemia can cause fatigue, weakness, and other symptoms that impact daily life. Oral supplements are available in tablets, capsules, and liquid forms to help maintain healthy iron levels. Speak to your healthcare provider to test your iron levels and find which supplement is best for you.

Factors to Consider When Choosing an Iron Supplement

• Type of Iron: Heme iron is better absorbed by your body than non-heme iron
• Elemental Iron Content: Check the supplement label for the amount of elemental iron, as a greater amount does not mean your body will absorb it completely
• Side Effects: Consider supplements with fewer reported side effects or gentler formulations

Conclusion

Iron helps transport oxygen in the body, and a deficiency can cause anemia, leading to fatigue and weakness. Take iron supplements according to your doctor’s directions to ensure better absorption. You can manage common side effects like constipation and nausea by adjusting dosage or switching from non-heme iron supplements to heme iron supplements. For women at higher risk of deficiency, it is recommended to check their iron levels and choose the right supplement with their healthcare provider’s guidance.

References

EatingWell: Best Time to Take an Iron Supplement

Cleveland Clinic: Iron Supplements for Anemia

MedlinePlus: Iron Supplement

PubMed: Iron Supplementation Study