Iron is an essential mineral that plays a critical role in various bodily functions, especially in the production of hemoglobin and myoglobin, which are proteins involved in oxygen transport within the blood and muscles¹.

Forms of Iron

Iron supplements are available in several forms, the most common being:

• Ferrous sulfate
• Ferrous gluconate
• Ferrous fumarate

These are often found in capsules, tablets, chewable tablets, and liquid forms²³.

Functions of Iron

• Hemoglobin Formation: Iron is a key component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body¹.
• Myoglobin Formation: Iron is also part of myoglobin, a protein that supplies oxygen to muscles¹.
• Enzyme Activity: Iron is involved in the synthesis of various enzymes and some hormones¹.

Daily Recommended Intake

The recommended daily intake of iron varies:

• Men (19 and over): 8.7 mg/day
• Women (19-49): 14.8 mg/day
• Women (50 and over): 8.7 mg/day⁴.

Iron Deficiency and Supplementation

Iron supplements are commonly used to treat or prevent iron deficiency anemia, characterized by fatigue, weakness, and shortness of breath³. People at higher risk include women of child-bearing age, pregnant women, individuals with poor dietary intake, and those with conditions causing blood loss³⁵.

Absorption Tips

• Best Absorbed: On an empty stomach. However, taking iron with a small amount of food may help alleviate gastrointestinal side effects such as stomach cramps, nausea, and diarrhea².
• Vitamin C: Taking iron supplements with vitamin C (e.g., orange juice) can enhance absorption².
• Avoid: Dairy products, caffeine, high-fiber foods, and antacids close to the time of taking iron supplements as they can inhibit absorption².

Side Effects

Common side effects include constipation, diarrhea, nausea, and black stools²⁴. In case of severe side effects or suspected overdose, seek medical attention immediately³⁴.

Footnotes

1. Office of Dietary Supplements - Iron ↩ ↩² ↩³ ↩⁴

2. MedlinePlus - Iron Supplements ↩ ↩² ↩³ ↩⁴ ↩⁵

3. StatPearls - Iron Supplementation ↩ ↩² ↩³ ↩⁴

4. NHS - Iron ↩ ↩² ↩³

5. Harvard Nutrition Source - Iron ↩