Iron isn’t just something you take when you’re feeling tired. There’s a lot more to it and most people don’t realize how easy it is to get it wrong. Here’s what you really need to know.
Get Tested First
It’s tempting to grab an iron supplement and hope for the best, but testing your iron levels first is really important. This helps make sure your symptoms aren’t caused by something else, and that you’re not taking iron unnecessarily, because too much iron can also be harmful.
What Helps Iron Absorption?
Here are a few simple tips to help your body absorb more iron:
- Pair with Vitamin C – Foods high in vitamin C (citrus fruits, strawberries, melons) can boost your body’s iron absorption. Try a squeeze of lemon in your meal for an extra iron boost.
- Take iron supplements on an empty stomach.
- Beta-carotene, found in colorful veggies like carrots and red peppers, can help your body absorb non-heme iron (the kind found in plant foods), particularly in meals with low vitamin C content.
- Stick to plain water – Tea, coffee, and milk can interfere with absorption, so avoid them within an hour of your iron dose.
What Blocks Iron?
Avoid these around the same time as your supplement:
- Calcium as found in dairy.
- Caffeine from tea (even herbal tea), coffee, and cola
- High-fiber foods like bran or raw spinach
- Acid-reducing meds like antacids
The When Matters as Much as the How
When you take iron supplements really matters.
- Ideal time is first thing in the morning.
- Best on an empty stomach: If you really can’t manage it on an empty stomach, take it with a small snack, but avoid dairy or anything high in calcium.
- Alternate-Day Dosing: Recent research suggests that taking iron every other day might actually be more effective than taking it daily and may also reduce side effects like cramping or constipation.
References
https://www.ncbi.nlm.nih.gov/books/NBK448204
https://ods.od.nih.gov/factsheets/Iron-Consumer/
https://www.webmd.com/vitamins-and-supplements/understand-iron-role-body
https://consensus.app/questions/best-time-of-day-to-take-iron-supplements/
Hurrell & Egli, 2010 – Int J Vitam Nutr Res
https://www.healthline.com/nutrition/increase-iron-absorption#iron-food-sources
