Do you need to pump up your iron?
Q I've heard that iron supplements may ease fatigue. Should I start taking one?
A If you have iron-deficiency anemia, you should take an iron supplement. But here's an interesting pro tip I share with my patients: Don't take it every day. A study found that taking an iron supplement every other day can optimize iron absorption — and may mitigate side-effects such as nausea and constipation.
Iron is an essential micronutrient that helps produce healthy red blood cells. People with an iron deficiency often feel exhausted. Some may find it hard to catch their breath or notice paler skin (though this may be less obvious among those with darker skin tones). Iron deficiency can also lead to a racing heart, headaches and odd cravings.
It's normal to lose a small amount of the body's iron stores through the skin or during menses. But you can develop a health problem called iron-deficiency anemia (one of several forms of anemia) if you lose more than you're absorbing through your diet. Iron-deficiency anemia is a condition in which red blood cells aren't able to carry oxygen efficiently to the rest of the body.
If you are feeling tired all the time, but have not been diagnosed with iron-deficiency anemia, work with your physician to investigate other possible causes.
CAUSES OF LOW LEVELS
Pregnancy: During pregnancy, iron requirements multiply to support the mother and growing fetus, and so we screen for it routinely. Taking an iron supplement is safe during pregnancy and while breastfeeding.
Blood loss: Heavy bleeding during menses or from the gastrointestinal tract both lead to iron depletion. Unexplained iron-deficiency anemia is a common reason to get a colonoscopy because we don't want to miss an important cause, such as cancer.
Issues with iron absorption:
Certain medical conditions make it hard to absorb iron from our gut — for instance, post-bariatric surgery, celiac disease, inflammatory bowel disease or gastritis.
Depending on the condition, people may need intravenous iron instead of an oral supplement. Iron-poor diet: Certain plants such as spinach or legumes are high in iron. However, our bodies absorb the iron contained in meat and fish much more efficiently.
THE RIGHT WAY TO TAKE AN IRON SUPPLEMENT Take it on an empty stomach:
Ingesting the supplement an hour before eating or two hours after eating will help maximize absorption.
Swallow it with a glass of orange juice — and skip the milk and coffee:
Vitamin C has been shown to promote iron absorption by creating a more acidic environment that helps iron dissolve. Calcium-containing foods and beverages, including milk and yogurt, and polyphenol-containing drinks such as tea and coffee — can all decrease iron absorption. It's OK to consume these at other times in the day — but avoid them around the same time as you take your iron supplement.