Iron

What it is

Iron is an essential mineral and the core component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. It is also required for myoglobin, energy-producing enzymes, and normal immune function. Supplemental iron, typically as ferrous sulfate, fumarate, or gluconate, replenishes depleted stores when intake or absorption falls short of need.

Benefits

Oral iron corrects iron-deficiency anemia, restoring hemoglobin and ferritin and resolving symptoms like fatigue, weakness, and pallor. Effective repletion doses range from about 30 mg up to 100-200 mg of elemental iron daily, though lower daily doses and alternate-day dosing can improve fractional absorption and reduce gastrointestinal side effects while remaining effective.

When to take it

Take with vitamin C to maximize absorption, separated from coffee, tea, calcium, and antacids. Alternate-day dosing is often as effective as daily dosing and better tolerated.

Side effects

Common side effects include constipation, nausea, abdominal pain, and dark stools, which are dose-dependent. Iron should only be supplemented for documented deficiency, as excess can be harmful and overdose is dangerous, particularly to children.

Sources

• NIH ODS Iron Fact Sheet for Health Professionals

Products containing Iron

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