Iron is essential for many bodily functions, including energy production, immune support, and the formation of red blood cells[1]. Ensuring optimal iron absorption can be challenging, particularly for those with low iron levels or specific dietary needs.
In this guide, we’ll cover effective ways to take iron, tips on timing, nutrient pairings, and avoiding absorption inhibitors to maximise its benefits.
Key Takeaways:
- • Iron supports energy, immunity, and red blood cell production.
- • Daily iron needs vary: men require 8.7 mg, women aged 19-49 need 14.8 mg, and women over 50 need 8.7 mg unless still menstruating[23].
- • Taking iron with vitamin C enhances its absorption, especially for non-heme iron from plant sources.
- • Iron absorbs best on an empty stomach, ideally in the morning, but evening intake is an option for those with sensitive digestion.
- • Avoid taking iron near calcium, caffeine, or high-fibre foods to optimise absorption.
- • Iron supplements come in forms like ferrous Sulphate, ferrous gluconate, and liquid iron, catering to individual preferences and needs.
How Much Iron Do I Need?
The recommended daily iron intake varies by age and gender[23]:
- • Iron for Men aged 19 and over: 8.7 mg per day
- • Iron for Women aged 19 to 49: 14.8 mg per day
- • Iron for Women aged 50 and over: 8.7 mg per day (though women over 50 with regular periods may still need up to 14.8 mg per day)
Most people can meet these needs through a balanced diet. Women with heavy menstrual periods, however, may be at higher risk of iron deficiency anaemia and could benefit from supplements as advised by a healthcare expert. Taking up to 17 mg of iron supplements daily is generally safe for most individuals, but it’s best to consult a healthcare expert before exceeding this dose[23].
How to Take Iron for Maximum Absorption
1. Taking Iron with Vitamin C
Iron is essential for transporting oxygen in the blood, providing energy, and supporting brain function[1]. However, the body doesn’t absorb all iron types equally[2]. Heme iron, found in animal products like meat and seafood, is more easily absorbed than non-heme iron from plant sources like beans and spinach[2]. Non-heme iron often binds to other compounds in plants, making it less available for absorption.
Adding vitamin C to meals with non-heme iron can greatly enhance its absorption. This nutrient helps release iron from plant foods, improving bioavailability and making it easier for the body to absorb. Pairing iron-rich foods or supplements with vitamin C sources, such as citrus fruits, strawberries, red peppers, or tomatoes, can maximise iron absorption and boost its effectiveness in the body[3].
2. Empty Stomach vs. With Food
Iron supplements are generally best absorbed on an empty stomach with water or a glass of vitamin C-rich juice, such as orange juice, to improve absorption[4]. Ideally, take iron about one hour before meals or two hours after meals[5]. However, taking iron on an empty stomach can cause stomach discomfort for some individuals, leading to nausea or cramps[5]. If this is the case, you may take iron with a small, low-calcium snack to help reduce any digestive side effects.
Important Tips:Avoid taking iron with high-calcium foods, caffeine, or antacids, as these can interfere with iron absorption[6]. Additionally, avoid high-fibre foods, tea, and coffee around the time of taking your iron supplement for maximum effectiveness[7].
3. Timing Calcium Intake with Iron
Calcium inhibits iron absorption when taken simultaneously, impacting both heme and non-heme iron. This interaction has raised concerns, especially for groups like children and women who are recommended to increase calcium intake and are also at risk for iron deficiency. Studies indicate that calcium’s inhibitory effect on iron absorption may be temporary. Short-term calcium intake can reduce iron transport at the cellular level, but the body may adapt over time, resulting in minimal long-term impact on overall iron status[8]. It’s advisable to space iron and calcium supplements for optimal absorption by at least two hours[9].
Timing: When to Take Iron Supplements
1. Morning Dose: A Window for Enhanced Absorption
Taking iron in the morning is often recommended, as studies suggest iron absorption may be more efficient early in the day[11]. This is due to naturally lower levels of the hormone hepcidin, which helps regulate iron uptake and is typically lower in the morning than later in the day[11]. For best results, consume your iron supplement on an empty stomach with water or a vitamin C-rich drink, like orange juice, to maximise absorption. Avoid pairing it with breakfast if it includes coffee or calcium-rich foods, as these can reduce iron absorption[11].
2. Evening Dose: An Alternative for Sensitive Stomachs
Although morning is generally the preferred time, taking iron in the evening can be equally effective, particularly for those who experience morning nausea[12]. Consistency is crucial for maintaining optimal iron levels, so choose a time that fits best into your routine. Taking iron later in the day can still increase iron stores effectively, as long as you avoid consuming it alongside known inhibitors like caffeine, dairy, or high-fibre foods.
Complementary Nutrients to Enhance Iron Absorption
1. Vitamin A and Beta-Carotene
Vitamin A and beta-carotene play a significant role in supporting iron absorption, particularly from non-heme plant sources. Vitamin A aids in releasing stored iron in the body, helping to prevent iron deficiency anaemia. Including foods rich in beta-carotene—such as carrots, sweet potatoes, and spinach—can further support this process, as beta-carotene converts to vitamin A in the body. Foods like apricots, red peppers, and kale are also excellent sources to consider[13].
2. Meat, Fish, and Poultry
Animal-based foods such as meat, fish, and poultry provide heme iron, which the body readily absorbs. Additionally, when consumed together, these foods can enhance the absorption of non-heme iron found in plant sources. Combining heme and non-heme iron in a meal, such as having a piece of fish with a spinach salad, can improve overall iron uptake and maximise the body’s absorption of non-heme iron[14].
Avoiding Common Iron Absorption Blockers
Polyphenols and Tannins in Beverages
Polyphenols, found in tea, coffee, and wine, are known to inhibit non-heme iron absorption by binding to iron, thus reducing its availability[10][15]. Tannins in these beverages can carry the iron out of the body[16]. Avoid drinking tea, coffee, or wine close to iron-rich meals or supplements to counteract this effect. A gap of a few hours can help minimise polyphenols’ interference with iron absorption[15].
Phytates and High-Fibre Foods
Phytates, found in foods like whole grains, legumes, nuts, and cereals, can bind with iron, significantly reducing its absorption[10][15]. Although soaking beans and lentils can reduce phytic acid content, it’s still beneficial to avoid consuming high-phytate foods simultaneously with iron-rich foods or supplements[15]. Adding vitamin C or a source of heme iron, such as meat, can help counteract the effect of phytates on non-heme iron absorption[14].
1. Dietary Sources of Iron
Iron comes in two primary forms: heme and non-heme, each offering unique sources.
- • Heme Iron (animal-based): This type is found in animal products and is generally more easily absorbed by the body. Top sources include beef, chicken liver, and fish, which provide readily accessible iron for supporting energy levels and overall health[17].
- •Heme Iron (animal-based):Non-heme Iron (plant-based): Found in plant foods, non-heme iron is less readily absorbed but still beneficial, particularly when combined with vitamin C. Excellent sources include spinach, beans, tofu, and lentils, all of which contribute essential iron to plant-based diets[17].
2. Types of Iron Supplements & Choosing the Right Form
Types of Iron SupplementsIron supplements are available in various forms, each with differences in absorption and suitability: Ferrous Sulphate: This is one of the most commonly used forms due to its affordability and effectiveness, though it may cause digestive discomfort in some individuals[18].
- • Ferrous Gluconate: Known for being gentler on the stomach, ferrous gluconate is a preferred option for those with sensitive digestion[19].
- • Ferrous fumarate: It is an effective supplement for treating and preventing iron deficiency anaemia[26]. It offers a similar benefit to ferrous sulphate and ferrous gluconate but may be better tolerated by those sensitive to other iron forms[27].
- • Ferric Citrate: Often recommended for individuals with specific iron needs, ferric citrate provides a gradual release of iron and is also used in managing phosphate levels in individuals with kidney concerns[24].
- • Ferric Sulphate: Used mainly as a hemostatic agent in medical and dental procedures, ferric sulphate controls bleeding by forming a protein complex that seals blood vessels[25]. It’s commonly applied during pulpotomies and post-extraction care[25].
Choosing the Right Iron Supplement
Selecting the ideal iron supplement depends on personal tolerance, health needs, and current iron levels. Consulting a healthcare expert can help determine the most appropriate form and dosage to support individual health requirements.
Monitoring Iron Levels and Knowing When to Supplement
Signs of Low Iron Levels
Symptoms of iron deficiency include persistent fatigue, pale skin, shortness of breath, and frequent infections[20]. If you notice any of these signs, it’s best to consult a healthcare expert for a blood test before starting any supplementation.
Guidance on Supplementation
Iron supplementation should be taken only under medical supervision, especially at high doses, as excess iron can be harmful. Always follow the prescribed dosage to ensure safe and effective iron intake.
Conclusion
Iron is essential in maintaining energy levels, supporting immune function, and ensuring the healthy production of red blood cells. Achieving optimal absorption is crucial, and this can be enhanced through thoughtful timing, strategic nutrient pairings, and an awareness of common inhibitors. Incorporating complementary nutrients like vitamin C, avoiding calcium-rich foods near iron intake, and establishing a consistent routine can help maximise the benefits of iron supplements.
At Nature’s Fix, you can find a range of iron supplements in various forms, including iron tablets capsules, and liquid, sourced from trusted brands to support your health and well-being. For personalised guidance on iron supplementation, consult a healthcare expert, especially if you have unique health requirements or dietary restrictions.
FAQs
1. How long do iron pills take to work?
Iron supplements usually take a few weeks to show noticeable improvements, though some people may experience changes within days. Full effects may take up to 3 months.
2. When is the best time to take iron supplements?
Iron is best absorbed on an empty stomach, ideally in the morning. However, those with a sensitive stomach may prefer taking it with a light snack or in the evening.
3. How do I take iron tablets to avoid stomach upset?
If iron tablets cause discomfort, take them with a vitamin C-rich juice or a light, non-calcium snack. Opt for gentle forms like ferrous gluconate or liquid iron if needed[19].
4. What are the common side effects of taking iron supplements?
Common side effects of iron supplements over 20mg may include gastrointestinal discomfort, such as nausea, constipation, diarrhoea, and stomach cramps[22][23].
References:
1 – https://www.ncbi.nlm.nih.gov/books/NBK540969/
2 – https://www.healthline.com/nutrition/increase-iron-absorption
3 – https://health.clevelandclinic.org/iron-and-vitamin-c
4 – https://www.ncbi.nlm.nih.gov/books/NBK557376/
5 – https://www.mayoclinic.org/drugs-supplements/iron-supplement-oral-route-parenteral-route/description/drg-20070148
6 – https://www.ncbi.nlm.nih.gov/books/NBK557376/
7 – https://medlineplus.gov/ency/article/007478.htm
8 – https://pubmed.ncbi.nlm.nih.gov/21462112/
9 – https://www.mayoclinic.org/drugs-supplements/iron-supplement-oral-route-parenteral-route/description/drg-20070148
10 – https://www.ncbi.nlm.nih.gov/books/NBK448204/
11 – https://pubmed.ncbi.nlm.nih.gov/37357807/
12 – https://www.eatingwell.com/best-time-to-take-iron-supplement-8637263
13 – https://www.healthline.com/nutrition/increase-iron-absorption#blocking-iron-absorption
14 – https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
15 – https://www.healthline.com/nutrition/increase-iron-absorption#blocking-iron-absorption
16 – https://www.healthline.com/nutrition/tannins-in-tea#downsides
17 – https://www.healthline.com/nutrition/increase-iron-absorption#iron-food-sources
18 – https://my.clevelandclinic.org/health/drugs/14568-iron-oral-supplements-for-anemia
19 – https://natalist.com/blogs/learn/types-of-iron-supplements
20 – https://www.nhlbi.nih.gov/health/anemia/iron-deficiency-anemia
21 – https://www.medicalnewstoday.com/articles/signs-iron-pills-are-working
22 – https://medlineplus.gov/ency/article/007478.htm
23 – https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
24 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10955115/
25 – https://go.drugbank.com/drugs/DB11171
26 – https://www.nhs.uk/medicines/ferrous-fumarate/
27 – https://www.webmd.com/diet/supplement-guide-iron
