3 minYou've probably heard how important iron is for your body. It plays an important role in transporting oxygen in your blood. It gives you energy and helps you feel better when you're tired.
But which iron supplements are best? And what should you look for when choosing a supplement? Don't worry, we'll take you through all the important points!
In this article, you will read
- What the most bioavailable forms of iron are
- Why iron drops can be useful
- Why vitamin C is important in an iron supplement
- How much iron you can safely take per day
- What you need to know about the time of intake and nutrition that affects iron absorption
The best form of iron: choose iron bisglycinate
Not all iron supplements are the same. Some forms of iron are better absorbed by your body than others. One of the most absorbable forms is iron bisglycinate.
This form of iron is easily recognised by your body and therefore easily utilised. It also reduces the risk of stomach complaints because it is so well absorbed (Jordie et al., 2023) (Pineda & Ashmead, 2001).
Other forms of iron are more likely to cause stomach problems. If you choose an iron supplement that does not contain animal products (non-haem iron), vitamin C can help a lot.
Iron drops: easy and effective
Another smart option is iron drops. These are absorbed directly through the lining of your mouth, which means they don't have to pass through your stomach. This is useful because it prevents the iron from being broken down before it reaches your intestines. This allows your body to absorb it better (Lo et al., 2022).
Vitamin C: the perfect supplement
Did you know that vitamin C helps your body absorb iron better? If you choose an iron supplement that does not contain animal products (non-haem iron), vitamin C is especially important (Lynch & Cook, 1980) (Hallberg, 1983).
Many good iron supplements therefore have an extra dose of vitamin C added. This kills two birds with one stone: better iron absorption and a boost for your immune system!
Pay attention to the dosage: how much iron do you need?
The correct dosage is important. The European Food Safety Authority (EFSA) has set a maximum amount of iron. This is the amount you can take per day without side effects.
Adults can safely consume up to 40 mg of iron per day. This applies to both food and supplements. The safe amount is lower for children. The upper limit may be exceeded in cases of iron deficiency on the advice of a doctor (EFSA, 2014).
Keep this in mind, always read the label carefully or consult a doctor if necessary. Want to know more? Check out this blog and read about the acceptable upper limit.
The right time to take it: what to do and what not to do
When and how you take your iron supplement also makes a difference. It is best to take it on an empty stomach in the morning or evening. Some foods can impede the absorption of iron. These include dairy products, eggs, fibre-rich foods, but also beverages such as coffee and milk (Zijp et al., 2000) (Layrisse et al., 2000).
Conclusion
Choosing the right iron supplement can make a world of difference to your health!
Iron bisglycinate is an excellent choice because of its high absorption rate and lower risk of stomach upset. By choosing iron drops and a supplement with vitamin C, you give your body an extra boost for optimal absorption.
Remember to take the correct dosage and take your supplement on an empty stomach for best results. With these tips, you are well on your way to a healthier lifestyle and a boost in your energy levels. Your body will thank you!
