Iron: How to Use Effectively
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Product Examples: Ferrous Sulfate, Ferrous Bisglycinate, Heme Iron, Iron + Vitamin C complexes
Purpose
Supports oxygen transport, energy production, immune function, and athletic performance. Essential for preventing fatigue and supporting endurance capacity.
How to Take
- When: Best absorbed on an empty stomach or with Vitamin C-rich foods; avoid taking with calcium, caffeine, or high-fiber meals
- How Much: 18–27 mg/day for most active adults (varies by gender, age, and deficiency status)
- How: Capsules, tablets, or liquid drops; take consistently to restore iron levels if deficient
Who It's Best For
- Endurance athletes (especially runners and cyclists)
- Women with heavy training loads or menstrual cycles
- Vegetarians and vegans with limited heme iron intake
Pro Tips
- Lab Testing: Ferritin and hemoglobin tests help confirm need and monitor progress
- Absorption: Vitamin C enhances iron uptake; calcium inhibits it
- Side Effects: If GI discomfort occurs, opt for gentler forms like iron bisglycinate
FAQs
|
Question |
Answer |
|
Should I take iron daily? |
Only if you’re deficient or at high risk—regular testing is best. |
|
Can iron cause nausea? |
Yes, especially on an empty stomach—consider gentler formulations. |
|
Is plant-based iron enough? |
Often lower in absorption—pair with enhancers like Vitamin C. |