Iron is a crucial mineral in the human body, supporting vital functions like oxygen transportation and energy production. While it is necessary for good health, consuming too much iron or having underlying conditions that cause iron accumulation can lead to various side effects.
This article explores the potential side effects of iron, both common and serious while offering practical tips on managing and preventing them. If you’re taking iron supplements or suspect you might have high iron levels, this guide will help you understand what to watch for and how to stay safe.
Key Takeaways:
- •Iron is vital for health, supporting oxygen transport, energy production, and the immune system. Both iron deficiency and excess can cause health issues.
- • Common side effects of iron supplements include nausea, constipation, diarrhoea, and dark stools. Taking iron with food and increasing fibre and water can help manage these effects.
- • Too much iron can cause serious issues, like iron overload, liver damage, and heart problems. Regular monitoring and blood tests are crucial for those at risk.
- • Iron overload can increase the risk of type 2 diabetes by affecting insulin production and regulation.
- • Managing side effects involves taking the right dose, eating iron-rich foods with vitamin C, and avoiding calcium-rich foods during supplementation.
- • Women with heavy periods or those at risk of deficiency may need iron supplements, but only under medical guidance.
Common Side Effects of Iron
1. Gastrointestinal Issues
One of iron’s most common side effects is gastrointestinal discomfort. This can range from mild symptoms such as nausea and stomach cramps to more severe cases involving vomiting and abdominal pain. Iron can be harsh on the digestive system, particularly on an empty stomach[1].
For those who experience nausea or vomiting, it is generally recommended to take iron with food to mitigate these effects. However, it’s important to note that certain foods can reduce iron absorption, so it’s best to consult a healthcare provider about the right approach[2].
2. Constipation and Diarrhoea
Iron can have a significant impact on bowel movements. One of iron’s most troubling side effects for many people is constipation[20]. It happens because iron can slow down the movement of the digestive tract, leading to harder, more difficult-to-pass stools. On the other hand, some individuals might experience diarrhoea due to the same digestive system disruption caused by iron[3].
To avoid constipation, increasing fibre intake, drinking plenty of water, and incorporating physical activity into your daily routine may help keep your digestive system moving. If diarrhoea persists, it is important to consult a healthcare professional, as prolonged diarrhoea can lead to dehydration and other complications[4].
3. Dark Stools
Dark, sometimes black, stools are a common and harmless side effect of iron[21]. The change in stool colour occurs because unabsorbed iron is excreted by the body, giving the stool a darker appearance. While this is generally not a cause for concern, it’s essential to recognise that black stools can also be a sign of internal bleeding[22]. You should seek medical advice immediately if you notice unusually dark stools accompanied by other symptoms such as dizziness, fatigue, or sharp stomach pain[5].
Serious Side Effects of Excessive Iron Intake
Excessive iron intake, either through diet, supplements, or underlying health conditions like haemochromatosis, can lead to more severe health risks. Monitoring iron intake and seeking guidance if side effects arise is essential.
1. Iron Overload (Haemochromatosis)
Haemochromatosis is Iron overload, genetic or from excessive iron supplementation. The accumulation of this metal leads to damage in various organs, mainly the liver, heart, and pancreas[6].
Over time, iron overload can cause symptoms such as fatigue, joint pain, abdominal pain, and, in more advanced cases, diabetes or liver disease. It’s important to detect and treat iron overload early to prevent irreversible organ damage[7].
2. Liver Damage
Excess iron poses a much greater risk to the liver. The liver is the organ which stores most of the iron; when it overloads, it can lead to conditions such as cirrhosis, fibrosis, or even liver cancer in very severe cases[8].
People with conditions like haemochromatosis are at a higher risk of liver damage, but excessive iron supplementation can also contribute to liver problems. Regular blood tests and monitoring iron levels can help prevent liver-related complications from iron overload[9].
3. Heart Problems
Iron plays a role in heart health, but too much iron can be detrimental. Excess iron may contribute to heart issues such as arrhythmias (irregular heartbeats) or cardiomyopathy (heart muscle disease). Iron overload can affect the heart’s functions, leading to serious cardiovascular conditions[10].
Those with haemochromatosis are more likely to experience these heart problems. Still, anyone with elevated iron levels should be mindful of the potential cardiovascular risks and seek medical advice if symptoms such as shortness of breath, chest pain, or irregular heartbeats occur[11].
Risk of Type 2 Diabetes
Research has shown a connection between iron overload and an increased risk of developing type 2 diabetes. Excess iron stored in the pancreas can interfere with insulin production and regulation, leading to insulin resistance, a precursor to diabetes[12].
Monitoring your iron levels and maintaining a balanced diet can help reduce the risk of this complication. If you have a family history of haemochromatosis or diabetes, regular screening may be beneficial to catch iron overload early and avoid developing related health conditions[13].
Managing and Preventing Iron Side Effects
1. Proper Dosage and Monitoring of Iron Levels
The first step in managing iron side effects is ensuring you consume the correct amount. For most adults, this means 8.7mg of iron for men aged 19 and over and women aged 50 and over. Women aged 19 to 49 need around 14.8mg daily due to menstruation. Supplements may be unnecessary if you’re getting enough iron through a balanced diet [14].
However, women with heavy periods may be at higher risk of iron deficiency anaemia and may require supplements. Speak to your registered dietitian for personalised advice. Overconsumption of iron can lead to harmful side effects, so avoid taking more than 17mg daily unless instructed by a healthcare professional. Regular blood tests can help monitor iron levels, especially if you rely on supplements or have a genetic predisposition to iron overload[15].
2. Adjusting Iron Intake with Meals
For many individuals, taking iron on an empty stomach can lead to nausea and stomach upset. To prevent gastrointestinal issues, consider taking iron with food. While food can reduce iron absorption, pairing iron-rich foods with vitamin C can help boost iron uptake in the body[16].
It’s also essential to avoid taking iron alongside calcium-rich foods or supplements, as calcium can block iron absorption. Planning your meals and iron intake can help you balance the benefits of iron without suffering from side effects[17].
3. Natural Methods to Lower Excess Iron
If you are prone to high iron levels, there are natural ways to help lower excess iron. Limiting the intake of iron-rich foods such as red meat, fortified cereals, and iron supplements can help reduce iron absorption[18].
Additionally, certain compounds like phytic acid (found in legumes and grains) can inhibit iron absorption, and drinking tea or coffee with meals can also have a similar effect. However, consult your healthcare provider before making drastic dietary changes[19].
Conclusion
Iron is essential for maintaining many bodily functions, but it’s important to be aware of the potential side effects of both deficiency and excess intake. From common issues like gastrointestinal discomfort and constipation to more serious risks such as iron overload, liver damage, and heart problems, managing your iron intake through proper dosage and regular monitoring is crucial. For those at risk of deficiency, especially women with heavy periods, iron supplements can help, but they should always be taken under the guidance of a healthcare provider.
You can find high-quality iron supplements from various trusted brands at Nature’s Fix to support your health needs. Always consult your healthcare expert before starting any supplement to ensure it’s right for you.
FAQs
1. What are the signs of iron overload?
Symptoms of iron overload (haemochromatosis) include fatigue, joint pain, abdominal pain, and, in advanced cases, liver disease or diabetes.[7] It is important to monitor iron levels regularly to avoid excessive iron accumulation.
2. What foods should I avoid while taking iron supplements?
It’s best to avoid taking iron supplements with calcium-rich foods (like milk or cheese) or caffeine, as these can inhibit iron absorption[23]. Pairing iron with vitamin C-rich foods like citrus fruits can enhance absorption[24].
3. Can iron supplements increase the risk of heart problems?
Excessive iron intake can contribute to heart issues such as arrhythmias and cardiomyopathy[10]. If you are taking iron supplements, it’s crucial to monitor your levels and consult your doctor to avoid any potential heart-related side effects.
4. How long should I take iron supplements?
The duration of taking iron supplements depends on the reason for supplementation and the individual’s iron levels. Your healthcare provider may recommend a course lasting several weeks to months, with regular blood tests to monitor progress.
References
1 – https://www.ncbi.nlm.nih.gov/books/NBK557376/
2 – https://www.ncbi.nlm.nih.gov/books/NBK557376/
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1774131/
4 – https://my.clevelandclinic.org/health/diseases/4108-diarrhea
5 – https://www.webmd.com/digestive-disorders/black-tarry-stool-reasons#:~:text=black%2C%20tarry%20stools.-,Iron%20Supplements,Nausea
6 – https://www.nhs.uk/conditions/haemochromatosis/
7 – https://www.mayoclinic.org/diseases-conditions/hemochromatosis/symptoms-causes/syc-20351443
8 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936199/
9 – https://www.ncbi.nlm.nih.gov/books/NBK430862/
10 – https://journals.lww.com/cardiologyinreview/fulltext/9900/cardiovascular_manifestations_of_hemochromatosis_.171.aspx
11 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1592266/
12 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10161568/
13 – https://my.clevelandclinic.org/health/diseases/14971-hemochromatosis-iron-overload
14 – https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
15 – https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
16 – https://medlineplus.gov/ency/article/007478.htm
17 – https://pubmed.ncbi.nlm.nih.gov/21462112/
18 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835182/
19 – https://www.medicalnewstoday.com/articles/325196
20 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336293/
21 – https://www.verywellhealth.com/causes-of-black-stool-1941711
22 – https://medlineplus.gov/ency/article/003130.htm
23 – https://www.mayoclinic.org/drugs-supplements/iron-supplement-oral-route-parenteral-route/description/drg-20070148
24 – https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pair
