Iron plays a key role in a variety of physiological processes within the human body. However, the human body is also prone to low iron and dietary iron deficiency because of our lifestyle, food consumption, and physiological elements.This is where the importance of iron supplements comes into play.
This article will navigate you through the science behind iron supplements, shedding light on the importance of iron, symptoms of low iron, types of iron supplements, iron-rich foods, and tips for effective iron supplementation.
Why is Iron Important For Our Health?
An essential component of healthy blood is iron. It is also a crucial constituent of hemoglobin, a red blood cell protein that carries oxygen from the lungs to every area of the body. Fatigue results from insufficient red blood cells, which are unable to carry adequate oxygen in the blood.
Moreover, myoglobin, a protein that muscles utilize to carry and store oxygen, contains iron. Children require iron for regular cell and hormone production, healthy brain development, and healthy growth.
Now that you know how vital iron is, learn more about the signs your body sends when it is deficient in this mineral and why it’s crucial to keep your iron levels at a healthy level by reading on.
Types of Iron Supplements
According to the National Institutes of Health (NIH), the types of iron supplements include the following:
● Ferrous sulfate
Ferrous sulfate contains 20% elemental iron by weight. It comes in tablet and liquid form and is commonly used in supplement to support iron levels in the body and to treat iron-deficiency.
● Ferrous gluconate
Ferrous gluconate contains 12% elemental iron by weight. Clinical investigations have demonstrated that ferrous gluconate, which is commonly supplied in liquid form, absorbs more efficiently than ferrous sulfate pills. Conversely, ferrous gluconate has a lower elemental iron content than ferrous sulfate, therefore a higher dosage could be needed to make up for a shortfall.
Iron-rich Foods
Consuming food rich in iron is essential for sustaining optimal health and vitality. Incorporating iron-rich foods into your diet helps in the prevention of dietary iron deficiency, ensures good energy levels, and fortifies the immune system.
Here are the foods rich in iron:
- Cooked Oysters
- Soybean
- Breakfast cereals
- Tofu
- Dark Chocolate
- Organ Meat
- White Beans
- Lentils
- Spinach
Although iron from plant-based diets is also beneficial, animal products have the most easily absorbed form of the mineral.
Combining a meal high in vitamin C with iron-rich foods can help enhance iron absorption.
The foods listed below are rich in vitamin C:
- broccoli
- potatoes
- oranges
- strawberries
- red and green peppers
Foods high in iron are important for preserving healthy amounts of iron in our bodies. At other times, iron supplements could be required for extra assistance in cases where dietary consumption is inadequate, particularly in certain medical circumstances.
Tips for Effective Iron Supplementation
- For best absorption, iron should be taken on an empty stomach. You can take it with a little meal if taking it irritates your stomach.
- Take a vitamin C supplement or eat foods high in vitamin C along with your iron supplement to increase absorption.
- Avoid taking calcium and antacids at the same time you take iron supplements. Calcium and antacids may hinder the absorption of iron. Try to spread out the amount of time they spend on them.
- Drink plenty of water when taking an iron supplement; avoid tea and coffee, as these could interfere with absorption.
- Make sure you follow your healthcare provider’s recommended dose instructions. Iron overconsumption may be harmful.
- Under your doctor’s guidance, check your iron levels regularly and adjust your supplement program.
Conclusion
Iron supplements are significant for our health. Whether you aim to address dietary iron deficiency or enhance your well-being, consulting with a healthcare professional is the key. Their personalized advice ensures that your iron supplement journey aligns seamlessly with your health goals. Remember that your well-being is worth the expert insight.