Building Your Energy and Health
When it comes to energy production and health, iron plays a key role. It is one of the building blocks of hemoglobin, which is a type of red blood cell that transports oxygen throughout the body. It also helps store oxygen in our muscles as part of myoglobin storage protein.
If our cells aren’t receiving adequate oxygen, it can be difficult for them to function properly, leading to symptoms of iron-deficiency anemia such as fatigue, dizziness and shortness of breath. If you’ve been diagnosed with iron-deficiency anemia, incorporating an absorbable iron supplement into your routine can help improve iron levels and decrease symptoms.
Below we’ll take a closer look at the causes and symptoms of iron-deficiency anemia and some of the best iron supplements for anemia.
What is Iron Deficiency Anemia?
There are multiple types of anemia, including sickle cell anemia and vitamin deficiency anemia, typically B12 and folate. However, the most common form is iron deficiency anemia, which impacts approximately 25% of the world’s population. It is more common in women, especially Hispanic and Black women, frequent blood donors and vegans or vegetarians.
As you may have guessed from the name, iron deficiency anemia is characterized by low iron and hemoglobin levels, the component of red blood cells that carry oxygen throughout the body.
Common symptoms of iron deficiency anemia include:
- Muscle fatigue and weakness.
- Shortness of breath.
- Pale skin.
- Chest pains and a fast heartbeat.
- Brittle nails.
- Cold hands and feet.
- Odd cravings for things such as dirt, ice or starch.
- Inflammation of the tongue.
Fortunately, iron deficiency anemia can often be corrected by supplementing it with iron. If your doctor suspects there may be another underlying cause, they will likely run some extra tests.
4 Iron Supplements for Anemia
Before we look at the best iron supplements for anemia, I want to briefly explain a little more about iron supplements. Iron isn’t a highly bioavailable mineral, so our bodies don’t absorb and assimilate it efficiently. This low bioavailability is why the form of iron in your supplements is so important, as we’ll see below.
Other factors that can help improve iron absorption include:
- Take your iron supplement with vitamin C-rich foods such as broccoli, citrus or red peppers. You could also combine it with a vitamin C supplement.
- Avoid taking your iron with tea or coffee, as some polyphenol compounds can inhibit iron absorption further.
- Focus on heme iron as opposed to non-heme iron, as it has higher absorption rates and is less impacted by other dietary factors. Heme-iron is animal-sourced iron, while non-heme iron comes from plant sources.
- Try cooking with cast iron cookware.
1. Ferrous Sulfate Iron
The most commonly recommended iron supplement is ferrous sulfate. This form of iron tends to have a higher absorption rate thanks to its high solubility (the ability to release iron ions quickly), so it is often the first one your doctor will suggest. However, one of the drawbacks of this form is that it can be a little tough on the digestive system. A common complaint of people who take ferrous sulfate iron is constipation, so drinking lots of water and eating enough fiber may help keep things moving. If you’re struggling with constipation despite increasing your fluid and fiber intake, you may want to try one of the gentler forms on the list.
Nature Made is the #1 pharmacist-recommended supplement brand, and they sell an iron tablet made from ferrous sulfate iron that is quite affordable.
2. Iron Bisglycinate
Also called ferrous bisglycinate, iron supplements from this form tend to be gentler on the stomach, improving compliance. Iron bisglycinate is a chelated form of iron, meaning that ferrous iron is bound to two glycine amino acids through the process of chelation. Not only is this form gentler on the digestive system than ferrous sulfate, but it also tends to have a higher absorption and storage rate and can increase hemoglobin levels better than iron salts.
3. Blood Builder Iron
Mega Food is a supplement company that uses real food ingredients such as beets and oranges to create their supplements. Their Blood Builder Iron provides not only a great dose of fermented iron bisglycinate, but also cofactors like vitamin C, vitamin B12 and folate to improve absorption. As mentioned above, this form of iron will be gentler on the stomach, and all the additional nutrients help with overall red blood cell production and energy boosting. As a bonus, this Blood Builder also comes in a liquid iron form. Though it doesn’t contain folate, it’s a delicious way to get your iron—plus, it’s gentle on the stomach and won’t cause constipation!
4. Liquid Iron
Finally, if you prefer to take a liquid instead of a capsule or tablet, some great liquid iron supplements are on the market. One of my favorite liquid iron supplements is Iron Smart by Smart Solutions. It’s made with iron pyrophosphate, a form of elemental iron designed to be highly absorbable and has milder effects on the digestive tract. That means you’ll likely get more absorption per serving and have less risk of constipation. As a bonus, this form is also vegan and tastes like delicious caramel. A spoonful of sugar (or agave!) does help the medicine go down.
As always, consult with your doctor or another qualified healthcare practitioner before taking any supplements to avoid any possible negative interactions with medications or health conditions.