Iron Supplements: When You Need Them and When You Do Not
Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen throughout your body. Iron deficiency is the most common nutritional deficiency worldwide but taking iron supplements when you do not need them can be harmful. Symptoms of deficiency include fatigue, weakness, pale skin, shortness of breath, and cold hands and feet. Women with heavy menstrual periods, pregnant women, vegetarians, and frequent blood donors are at higher risk. Iron overload can damage organs and is particularly dangerous for people with hemochromatosis, a genetic condition that causes excessive iron absorption. Heme iron from animal sources is absorbed more efficiently than non-heme iron from plant sources. You can enhance absorption of non-heme iron by pairing it with vitamin C. Avoid taking iron with calcium supplements, coffee, or tea which inhibit absorption. Iron supplements commonly cause digestive side effects including constipation and nausea. Slow-release formulations or taking iron every other day can improve tolerability. Always confirm deficiency with blood tests before supplementing.
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