Iron is the most common nutrient deficiency in the developed world! In fact, if you are a woman, there’s about a 50% chance that you will experience iron deficiency at some point in your life. This incidence only rises with pregnancy and dietary restrictions like veganism.
This is important to be aware of because low iron status doesn’t just make you feel tired – there can be hair loss, foggy thinking, muscle weakness and low mood. Iron also helps your immune system function properly, so if you’re low then you may be getting sick more often.
The point is that if you are low in iron levels, you will want to correct that quickly, and it can be difficult to do so with just diet. So, you find yourself looking for an iron supplement…and you realize there are 1,000 on the market with different forms, dosages, and additional ingredients! It is complicated! But it doesn’t have to be.
How do you choose the “right” iron for you?
First, a few very general rules of thumb when it comes to iron supplementation:
- Have your blood levels tested (hemoglobin, ferritin, and TIBC) to make sure you should be taking iron in the first place. Too much iron can be a problem.
- Have your blood levels re-tested approximately 3 months after supplementation to ensure that the iron is being absorbed and, in fact, positively changing your iron status. Don’t wait longer than 6-12 months.
- Avoid iron supplements that hurt your stomach or cause significant constipation (these are two of the most common side effects of poorly absorbed iron). How do you know if an iron supplement is likely to cause side effects? Sometimes you need to try one and see what happens but generally, adverse effects will be more likely with higher elemental iron dosages and the forms of ferrous gluconate and ferrous fumarate.
Beyond this, there are some differences in terms of absorption rates (this is an oversimplified list and far from complete):
Heme Iron: ~30% is absorbed
Polysaccharide Iron Complex: ~15% is absorbed
Iron Bisglycinate, Ferrous Gluconate, Ferrous Fumarate: 5-10% is absorbed
Finally, we have personal preferences. Ask yourself some of these questions:
Are you vegan? If so, heme iron is not for you.
Do you prefer a liquid? Capsules are by far more common, but liquid options are available
Is cost a concern? There is a wide range of costs, more typically an iron bis-glycinate is going to be more cost-effective.
How iron-deficient are you? If your blood levels are extremely low, you’re likely going to want to opt for a highly bioavailable option.
In the end, a proper conversation with your medical practitioner will help you find the iron best for you. Consider speaking with one of the Naturopathic Doctors or Homeopath at Sprout Wellness to get more information.
Dr. Colin O’Brien ND
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