Sports nutritionist reveals what you need to know about iron supplements

Do you need to increase your iron intake?

Iron deficiency has been called one of the world’s most widespread nutritional problems – more than a third of women under the age of 50 have insufficient amounts of iron. Now, an Australian sports nutritionist is sharing what you need to know before taking an iron supplement.

“The body needs iron to make new red blood cells and to support energy production, the immune system and cognitive function,” Alannah McKay, a postdoctoral researcher in sports nutrition at Catholic University, wrote for The Conversation on Tuesday. Australian.

“If you’re low, you can experience a range of symptoms including fatigue, weakness, shortness of breath, headaches, irregular heartbeat and reduced concentration,” added McKay.

Most Americans get enough iron from their diet. Meat, fish, poultry, kale, spinach, whole grains, tofu, strawberries and beans are rich in iron.

An unhealthy diet can lead to anemia, which is when you don’t have enough healthy red blood cells to carry oxygen to your tissues. Menstruating or pregnant women, those with gastrointestinal conditions such as inflammatory bowel disease, young children, athletes and frequent blood donors are among those at highest risk for anemia.

If a blood test shows you’re iron deficient, a doctor may recommend a supplement, McKay said.

One study found that 14% to 18% of Americans take a supplement that contains iron.

“The iron in your body is called ‘elemental iron,'” McKay noted. “Choosing the right oral supplement and dose will depend on how much elemental iron it has – your doctor will advise you exactly how much you need.”

McKay said the elemental iron “sweet spot” is between 60 and 120 milligrams (mg) — less than that won’t help you meet your iron goals, and too much can lead to diarrhea, cramping or stomach pain.

WebMD reports that the color sulfate, which contains 20% elemental iron, is the most popular iron supplement. There is about 65 mg of elemental iron in one 325 mg ferrous sulfate tablet.

Ferrous gluconate is 12% elemental iron, while ferrous fumarate is 33% elemental iron.

“These formulations all work similarly, so your choice should come down to dose and cost,” McKay said.

How and when you take your iron supplement is essential.

McKay recommends swallowing the tablet or liquid in the morning.

“The body can absorb significantly more iron earlier in the day, when concentrations of hepcidin (the main iron-regulating hormone) are at their lowest,” she explained.

It’s best to take it on an empty stomach, but if that’s not possible, wash the supplement down with a glass of orange juice or another vitamin C-rich food to help your body absorb the iron better.

Stay away from tea, coffee and calcium, which have been shown to inhibit iron absorption, McKay warned.

She said if you start to experience stomach upset from the supplement, you might want to consider taking it every other day instead of every day.

“Oral iron supplements can be an inexpensive and easy way to correct iron deficiency,” McKay said. “But making sure you’re getting the right product, under the right conditions, is critical to their success.”