Low iron levels are common, and they can cause unpleasant symptoms like tiredness, poor concentration, and frequent bouts of illness. However, iron deficiency is not always easy to spot, especially in its early stages. Iron supplements are a great way to reverse a deficiency, especially if diet changes alone are unsuccessful 1.
This article discusses iron supplements, who may benefit from them, as well as the best ways to get your iron levels tested. Low iron levels are common, especially in certain subsets of the population. If left untreated, they may develop into a more serious condition known as iron deficiency anemia IDA 1. As a result, you may experience the following symptoms 1 , 2 :. Keep in mind that these symptoms are typically most noticeable when low iron levels progress to IDA. Thus, you may have low iron levels without experiencing any of these signs, especially in the early stages of iron depletion.
Getting your iron levels tested regularly can be a great way to identify and treat low iron levels before they potentially develop into IDA. Low iron levels are common and can, if left untreated, progress into iron deficiency anemia IDA.
Symptoms often only appear once IDA has developed. Getting your iron levels tested regularly may help identify a deficiency before it progresses to IDA. Iron supplements can help reverse low iron levels or treat iron deficiency anemia. They can produce results quicker than diet interventions and are often considered the treatment method of choice. Taking these supplements unnecessarily may also cause cell damage, and in severe cases, result in organ failure, coma, or death.
Low iron levels may result in a lack of focus, increased irritability, and reduced stamina. Iron deficiency is more common among athletes, especially young female athletes, than in individuals who do not lead an active lifestyle. This appears to be particularly true in female endurance athletes, such as long-distance runners. Some experts suggest that female endurance athletes should add an additional 10 mg of elemental iron per day to the current RDA for iron intake.
Iron deficiency in athletes decreases athletic performance and weakens immune system activity. Iron has a low bioavailability, meaning that the small intestine does not readily absorb large amounts.
This decreases its availability for use and increases the likelihood of deficiency. There are two types of dietary iron, known as heme and non-heme. Animal sources of food, including meat and seafood, contain heme iron.
Heme iron is more easily absorbed by the body. Non-heme iron, the type found in plants, requires that the body take multiple steps to absorb it. Plant-based sources of iron include beans, nuts, soy, vegetables, and fortified grains. The bioavailability of heme iron from animal sources can be up to 40 percent. Non-heme iron from plant-based sources, however, has a bioavailability of between 2 and 20 percent.
For this reason, the RDA for vegetarians is 1. Consuming vitamin-C-rich foods alongside non-heme sources of iron can dramatically increase iron absorption.
When following a vegetarian diet, it is also important to consider components of food and medications that block or reduce iron absorption, such as:. Calcium can slow both heme and non-heme iron absorption. In most cases, a typical varied, Western-style diet is considered balanced in terms of enhancers and inhibitors of iron absorption. In adults, doses for oral iron supplementation can be as high as 60 to mg of elemental iron per day. A lack of iron can lead to iron deficiency anaemia.
Women who lose a lot of blood during their monthly period heavy periods are at higher risk of iron deficiency anaemia and may need to take iron supplements. Speak to a GP or a registered dietitian for more advice.
Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children. Updated by: David C. Editorial team. Taking iron supplements. Foods that you should NOT eat at the same time as you take your iron include: High fiber foods, such as whole grains, raw vegetables, and bran Foods or drinks with caffeine Some doctors suggest taking a vitamin C supplement or drinking orange juice with your iron pill.
Tell your provider about all the medicines you are taking. Iron tablets may cause other drugs you are taking to not work as well.
Some of these include tetracycline, penicillin, and ciprofloxacin and drugs used for hypothyroidism, Parkinson disease, and seizures. Medicines that reduce stomach acid will impair iron absorption. Your provider may suggest changing these. Wait at least 2 hours between doses of these drugs and iron supplements.
Black stools are normal when taking iron tablets. Talk to your provider right away if: The stools are tarry-looking as well as black If the stools have red streaks Cramps, sharp pains, or soreness in the stomach occur Liquid forms of iron may stain your teeth.
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