Let’s get to this point: all the cells in the body are dependent on iron. We all need this essential mineral. For energy and cell growth, iron is the key. For immune health, iron is the key. Iron is the key to making hemoglobin – a protein in red blood cells. To help hormones, iron is the key. Iron is the key to a healthy pregnancy. The list goes on and on. Simply put, iron is necessary for life. This is why it is important to know which iron supplements are best for women.
Without enough iron, your body can’t produce enough hemoglobin, and therefore a lack of iron (that’s no joke!). On the other hand, it leaves you tired, upset, breathless and eager unusual substances. In the beginning, iron deficiency anemia can be quite mild, so much so that it goes unnoticed. But as the body shrinks iron, the signs and symptoms increase. Luckily, there are plenty of ways to make sure you get enough iron through food and high quality iron accessories.
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Heme vs Non-Heme Iron
Dietary iron comes in two forms: hemea and non-hemea. Heme iron is found only in animal proteins (i.e., meat, poultry, and seafood). This is the most functional iron in the human body. Heme-free iron is found in plant foods such as beans, nuts, seeds, and green leaves. Although non-heme iron is not as bioavailable as heme iron, it is a viable source.
Can you eat iron naturally from food?
Yes! There are several ingredients based on iron-containing animals and plants. The best food sources of heme iron are organ meats, fish and seafood, duck and minced beef. They have a lot of these foods Vitamin B12 also. Some of the most important non-heme food sources are lentils, black belt molasses, quinoa, beans, mashed tomatoes, boiled spinach and palm hearts.
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How to increase iron absorption
Whether you consume heme or non-heme iron (or a combination of both), vitamin C is important for iron absorption. Often, vitamin C is added to iron supplements because it improves absorption of iron. From citrus fruits to peppers, these vitamin C-rich ingredients can help your body absorb its iron.
In addition, foods containing vitamin A and beta-carotene contribute to the availability of iron. Vitamin A is critical for healthy eyesight, bone growth and immune health. Beta-carotene can become vitamin A in your body. Foods containing beta-carotene and vitamin A are carrots, sweet potatoes, spinach, kale and apricots.Basically, the food you eat affects how much iron you consume, as well as how that essential mineral is absorbed into your body.
Iron Recommendation Update (RDA)
It is a general recommendation for adaptation to the Recommended Iron Day Approval (RDA) most people. However, the amount of iron per day all that is needed ultimately depends on age, sex, health conditions, and diet. As a guide, adult women (ages 19-50) need 18 mg of iron per day. Adult men (ages 19-50) need 8 mg of iron a day. Women who have entered menopause only need about 8 mg of iron a day.
However, this number may be higher for women who may have children, especially those who are pregnant or have a hard menstrual cycle. If you are currently breastfeeding and have anemia during pregnancy, talk to your health care provider about taking an iron supplement. In addition, professional athletes who lose iron significantly due to sweating need a higher dose of iron.
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Why do women need iron more than men?
Women need more iron than men because they lose it due to menstruation, pregnancy and breastfeeding. In other words, women need more iron than men to make up for the amount of iron they lose while having children. Research shows that around 1mg of iron is lost menstrual bleeding daily. Iron is the most common a common deficiency of nutrients in women, an incentive to check levels to prevent anemia.
Do I need iron supplements?
In the end, it comes down to a few factors. Pregnant women, vegetables, babies and children, athletes, those with gastrointestinal bowels, regular blood donors or women hard times an iron supplement should be considered.
Also, if you think iron may be deficient (due to fatigue, dizziness, etc.), your doctor may order a full blood count (CBC) test. If the red blood cells are lower than normal, among other symptoms, iron supplementation may be helpful.
What to Look for in an Iron Supplement
There are a number of factors to consider when choosing an iron supplement. First, the most optimal source is iron glycinate (also called bisglycinate iron). They are not the most optimal sources iron fumarate and iron sulfate. These types of iron can unfortunately cause unpleasant side effects such as constipation, nausea, heartburn and abdominal pain.
Second, instead of examining the overall strength (i.e., weight) of iron, see elemental iron. It is the amount of iron available to absorb elemental iron. For example, an iron supplement may read 300mg on the front of the bottle, but may only contain 60mg of elemental iron. Work with your healthcare professional to find the right type and dose of iron.
Third, look at additional foods that can promote the absorption of iron (such as vitamin C) or that damage it (such as calcium). Finally, check the brands that use third-party quality testing. More about my favorite brands, below!
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How do I know if my iron supplement works?
Other than a blood test, these signs indicate that your iron supplement is working: more energy, healthier skin, normal appetite and improved focus. If it doesn’t work, you’re likely to feel tired, short of breath, headache, and dull skin. If your dose is too high, you will feel nausea, constipation, weakness and so on. Consult your doctor immediately if you notice any harmful effects.
What are the side effects of ordinary iron supplements?
These vary from ordinary iron supplement side effects such as stomach upset and pain, irregular bowel movements (constipation or diarrhea), nausea, and vomiting. For some, taking iron supplements with food seems to reduce some of these side effects. Keep in mind that harmful results are too high as a result of an iron dose.
Top 10 Iron Accessories for Women
Fortunately, if you need an iron supplement, there are many accessories to restore your iron level. Regardless of the different price points, these iron accessories have received quality certifications and third-party tests.
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In addition to folic acid, B vitamins, and herbal extracts, Floradix iron pills are easily absorbed. They also contain organic iron and have a plant base.
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MaryRuth’s vegan liquid iron is my headline. Their liquid iron comes from the chelates available as bisglycinate iron, which may have a higher absorption rate and a higher tolerance than traditional iron salts.
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Compared to other supplements on the list, MegaFood’s iron supplement offers 26mg of iron in the form of iron-enriched yeast. In addition, it also includes 60mg of iron for better absorption.
For those who prefer gummies, BeLive iron gums are delicious. Along with vitamin C, folic acid, vitamin A and vitamin B, gums contain 10mg of iron per serving. These are designed for both adults and children.
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With 9mg of fermented iron fumarate in whole foods, the new chapter’s iron supplement contains powerful probiotics to help with intestinal health. It is a good source of double-looking iron, perfect for periods of blood loss (including menstruation).
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Along with 23 fruit and vegetable powders, Garden of Life’s iron supplement contains 22mg of raw food-grade iron, vitamin C, B12 and folate. This accessory is unique in RAW. That is, they are produced below 115 º F and come with their natural cofactors, such as live probiotics and enzymes.
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NOW uses Ferrochel® Iron Bisglycinate, which has excellent clinically proven absorption and is better tolerated. Each capsule contains 18mg of iron.
Made without any synthetic dyes or artificial flavors, Nature Made supplemental iron is inexpensive and contains 65 mg of iron. They are also produced from high quality ingredients.
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Thorne’s Iron Bisglycinate provides 25mg of elemental iron per capsule. Although it does not contain vitamin C, it reacts with glycine to achieve optimal absorption in the intestinal tract, thus helping to reduce side effects in the gastrointestinal tract.
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Zahler’s complex iron is a non-constipated iron supplement with vitamin C, with an optimal blend of ingredients. It also contains vitamin B12 and folate, which is ideal for pregnant women.
