Iron in the Body
There have been many studies on the use of iron supplements for a variety of health issues. Many of the uses are still debated and the studies are contradictory. However, recent clinical studies are promising in regards to the effects of iron aiding with issues like learning problems, ADHD, heart failure, cough caused by ACE inhibitors, and fatigue. Studies are also still pending on the effects of supplementing iron to help with athletic performance, canker sores, Crohn's disease, depression, female infertility, heavy periods and restless leg syndrome, but the results have been inconclusive at best.
Iron is essential to the proper function of the human body. As with any supplement, it must be used with care and kept safely away from children. It is best to consult with a physician to find the proper amount needed, the best form for supplementing and the most efficient way of taking it for the individual.
How Much Iron Is Enough?
Iron is a mineral that is necessary to form red blood cells that carry oxygen through our bodies. Low iron levels can make you feel tired, forgetful and even cause shortness of breath. Many people, especially vegetarians, vegans and menstruating women, can struggle to get enough iron through the foods that they eat. The recommended daily allowance (RDA) varies depending on age, gender, and situation.
Reasons for Iron Deficiency
There are many different reasons that a person might have an iron deficiency. They include anemia, pregnancy, heavy menstrual cycles, kidney disease, chemotherapy and frequent blood donations. Diet is also an important factor in the amount of iron that a person has. Strict vegetarians may need to take supplements more often than non-vegetarians since they do not consume the best source of iron- red meat.
The Various Forms Of Iron Supplements
There are two ways to take iron supplements- orally and receiving injections. Injections are given either intravenously or intramuscularly. Iron taken orally comes in pill or liquid form. Liquid iron (ferrous) is the most commonly prescribed and is the form that is best absorbed by the body. There are three types of liquid iron- ferrous gluconate, ferrous sulphate, and ferrous fumarate. The most notable difference in the three is the amount of consumable iron (elemental iron). Ferrous gluconate has the least amount of actual iron and is the easiest to take due to the decreased likelihood of side effects. Ferrous sulfate is next, with ferrous fumarate having the most. Pills or tablets have a wide variety of options. Most multi-vitamins contain enough iron for the average person. Iron pills also are available various doses as well as being time released or coated.
What To Take And What To Avoid
Foods high in vitamin c help in the absorption of iron supplements. It is highly recommended to take a 75mg supplement of vitamin c with the iron. It is also best to avoid calcium supplements, antacids, anti inflammatory pain killers, antibiotics, dairy products, coffee, tea, whole grains, eggs and spinach at least an hour before and two hours after taking iron. These interfere with the absorption of iron supplements and can increase the severity of any side effects.