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Getting enough iron is important for a healthy and functioning body. Those deficient in this mineral may need to try the best iron supplements to maintain healthy muscles, stable energy levels, and a clear mind.
"Iron is a mineral that the body needs for growth and development," says Kathryn Canadeo, a board-certified holistic health coach and integrative nutritionist in Westbury, New York. "Your body uses iron to make hemoglobin, the protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, which carries oxygen to the muscles." He added that iron also contains proteins that support muscle metabolism, healthy connective tissue, nerve development and overall cellular function. Iron also supports the production of certain hormones, he says.
Meet the experts: Kathryn Canadeo, certified holistic health coach and integrative nutritionist, Westbury, New York, Chisom A. Ikeji, MD, professor of critical care medicine at the University of Pittsburgh, and Mona Rosene, MS, RD, director of global scientific affairs at ChromaDex.
Iron is abundant in foods like meat, poultry and seafood, but most Americans don't get the recommended daily allowance (8 milligrams for adult men, 18 mg for adult women, according to the National Institutes of Health), he adds. Chisom A IKG MD, Assistant Professor of Critical Care Medicine at the University of Pittsburgh and Ambassador for Natural Health. This is especially true for people on a plant-based diet, "who need almost twice the recommended amount of iron," GG continues, because the (non-heme) iron in plants is not absorbed by the body. As in meat (heme). However, this disadvantage can be partially offset by vitamin C, which has been found to increase the absorption of non-heme iron.
While iron deficiency is a problem, so is excess, so it's important to see a doctor for a blood test before adding any supplements to your diet. EKG explains: "There is no exact way to remove iron from the body"; It just bleeds out. Too much iron "can seriously damage your cells and organs" and cause symptoms such as constipation, nausea, vomiting, stomach pain and diarrhea, Dr. Eji.
Our top pick
Dietary supplements are products designed to supplement the diet. They are not medicines and are not intended to treat, diagnose, alleviate, prevent or cure any disease. Be careful when taking dietary supplements if you are pregnant or breastfeeding. Also, be careful when giving your child any dietary supplements unless recommended by your doctor.
So, if your doctor has given you the green light to look into iron supplements, keep looking for options recommended by experts.
OptiFerin-C pure capsules
Canadeo recommends this supplement because it "supports red blood cell function and energy production," he says. Additionally, Buried's formula is chemically modified to be easy on the digestive system and is gluten-free, non-GMO and hypoallergenic. Canada prefers third-party testing for quality and purity.
iron 65 mg
Dr. Iggy recommends this supplement because it " provides a large amount that is beneficial for people with iron deficiency anemia," he says. It contains non-heme ferrous sulfate. "Oral iron supplements are best taken on an empty stomach, as food can interfere with iron absorption," adds EGG.
Nature's Bounty Iron 28 mg 90 capsules
Mona Rosene, MS, RD, director of global scientific affairs at ChromaDex, prefers iron-chelated supplements, or supplements that are chemically modified to prevent breakdown during digestion, aid absorption, and are generally "more stomach-friendly." ." and lighter on the stomach." . It causes constipation," he says. Prized for its mild effects (hence the name), it also contains ascorbic acid (vitamin C) for absorption, as well as vitamin B12.
Essential Control Daily Multivitamin + Iron for Women
This multivitamin is designed to fill the nutrient gaps in your diet with 22 essential nutrients, including iron and vitamins A, C, D3 and E, as well as calcium, magnesium and zinc. The vegan formula is highly recommended for premenopausal and perimenopausal people, as stated by the brand, as they may be iron deficient.
metallic liquid
Liquid iron is believed to be easier to digest than iron in capsules, although more research is needed to confirm this. Liquid can also activate the digestive system. If you've had no success with capsules and want to try liquid, this fruit punch-flavored formula (sweetened with stevia) is a reviewer favorite.
bisglutinin iron
Canadeo recommends this iron supplement for low and light iron. It's also third-party tested and NSF certified for sports, meaning it doesn't contain substances banned by some organized sports. It has a 4.6 star rating on Amazon with over 4,000 reviews.
hematopoietic iron
Another Canadeo recommendation, this supplement has been third-party tested and clinically proven to increase iron levels with no side effects. Vitamin C to increase absorption and vitamin B12 and folic acid to support red blood cell production. The combination of beets, organic oranges, broccoli and brown rice results in a superfood.
iron supplement
Livestock iron makes it a natural choice. In addition, the dietary supplement contains additional nutrients and fatty acids to provide complete support, including wild witch hazel and plant and mushroom extracts . It also contains vitamin C to increase absorption and is gluten-free.
How to choose the best iron supplement
Iron toxicity poses very real health risks, so it's important to check with your doctor and check for iron deficiency before taking any iron supplement. Then together you can choose the best option for you, depending on the size and material.
After you receive approval from your provider, consider the following:
When should you take iron supplements?
Your doctor can help determine if you have an iron deficiency. But depending on the time of day, "food can inhibit iron absorption, so oral iron supplements should be taken on an empty stomach," says Dr. Ekeji.
What are the best iron supplements?
Heme iron, which is abundant in meat, poultry and seafood in the form of food, is easily absorbed, Dr. Ikeji. Most supplements are said to contain heme iron, a type of iron found in plant foods, and supplements such as vitamin C increase absorption because it is easier on the stomach.
"While heme iron is better absorbed, it's easier to absorb large amounts of non-heme iron so that the net amount of iron is the same," explains Canadeo. "In other words, if you take 3 mg of heme iron and 50 mg of non-heme iron, the net absorption of both is the same."
Who needs iron supplements?
People who may benefit from iron supplements include pregnant women, people with heavy menstrual cycles, frequent blood donors, the elderly, and those on strict vegan or vegetarian diets, Rosene explains. People with digestive problems like Crohn's disease, celiac disease, or irritable bowel syndrome may need it, Dr. Egg was added.
"Symptoms of iron deficiency anemia include fatigue, weakness, and the need for ice cream," Rosen explains. "Consult your doctor before taking any dietary supplement."
How much iron should I consume?
Dr. iggy According to the National Institutes of Health, the recommended daily dose is 8 mg for adult men and 18 mg for adult women. For women, the recommendation drops to 8 mg after age 50 (postmenopausal) and 27 mg during pregnancy.
How we choose the best iron supplements
We consulted Kathryn Canadeo, a certified holistic health coach and integrative nutritionist based in Westbury, New York. Chisom A. Ikeji, MD, professor of critical care medicine at the University of Pittsburgh; and Mona Rosene, MS, RD, ChromaDex's global director of scientific affairs, to narrow down the top picks. We review scientific research and product reviews to make our decisions.
Why do you trust us?
For more than 70 years, he has been a trusted provider of health information, providing readers with practical strategies to improve their physical, mental and emotional well-being. Our editors interview medical professionals to guide our selection of health-based products. In addition, Prevent analyzes hundreds of reviews and often conducts face-to-face tests by our staff to help you make an informed decision.
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