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Understanding Iron: Functions, Forms, Daily Intake and Supplementation Tips

Explore the importance of iron in the body, including its role in hemoglobin and myoglobin production, various forms of supplements, daily recommended intake, tips for absorption, and managing side effects.


  • what is iron?

  • 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

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