Get the most out of your iron supplement with these expert-backed strategies that time it right.
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Feeling low in energy, short of breath, lightheaded or cold more often than usual?
Iron deficiency is recognized as the most common nutritional deficiency in the world.
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It is estimated that 30% of the population is affected by low iron levels.
Fortunately, you might get your iron stores back up with changes to your diet and by takingiron supplements.
Iron supplements, however, can be a bit fickle.
Thats why its important to take your iron supplement at the right time of dayand with the right food.
Keep reading to learn how to improve iron absorption so your body can reap the benefits of supplements.
The two main categories?
Ferrous and ferric iron.
Foods Youre Taking Them With
Some nutrients and other compounds in food hinder iron absorption.
She recommends taking iron supplements separately from consuming eggs and dairy products to maximize absorption.
On the other hand, there are also nutrients that enhance iron absorption.
Beta carotene can also help give absorption a boost.
Other Supplements
Consider the other supplements youre taking, and if youre popping them all together.
Medication Interactions
Stomach acid helps your body absorb iron.
However, there are downsides to downing iron supplements in the absence of food intake.
Some individuals may experiencedigestive distress, such as nausea, vomiting, heartburn, stomach cramps and constipation.
If taken with a meal, she recommends consuming vitamin C-rich fruits and vegetables.
Avoid taking iron with coffee, tea, dairy or high-fiber foods, Van Ark says.
Research suggests that takingorange juicewith iron can spike absorption four-fold compared to taking it with coffee or breakfast.
However, it is essential to recognize that the morning may not be ideal for everyone.
In this case, taking iron later in the day is reasonable.
The key is to remember to take it regularly for the best results.
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