3 Reasons Iron Supplements Are Making You Feel Worse (and What To Take Instead)

Iron is an essential mineral that plays a critical role in many processes in the body, from energy production to oxygen transport. Most people get all the iron they need from foods, but some require supplemental iron to help prevent deficiency. Unfortunately, taking iron supplements isn’t always as straightforward as it may seem. Many people find that taking iron makes them feel worse, not better.

In this post, we’ll discuss three reasons why taking iron supplements might make you feel worse and provide alternative solutions better suited for your body. We’ll also suggest a few natural iron-rich foods that can help support a healthy iron level without using supplements. So, if you’ve been taking iron supplements and feeling worse, this post is for you.

The Side Effects of Iron Supplements

Iron supplements can cause mild to severe side effects, but the most common ones are gastrointestinal. Common side effects include constipation, diarrhea, nausea, heartburn, abdominal pain and cramping. Taking iron supplements with food can help reduce some of these symptoms, but they may persist if the supplement isn’t of good quality or if too much is being taken.

Iron supplements binds to calcium and zinc, rendering them useless. Therefore, if you’re taking supplements or medications alongside your iron supplement, they will not be absorbed properly. Vitamin C helps increase iron absorption into the bloodstream. However, taking large doses of vitamin C alongside your iron supplement can lead to an overdose of both vitamins.

Another common side effect of taking iron supplements is a loss of appetite or even an aversion to food entirely. This is often caused by the upset stomach that can result from taking them. Suppose you’re experiencing a loss of appetite after starting iron supplementation. In that case, you should speak with your doctor or healthcare provider as soon as possible so they can help find a solution that works for you.

Why You Might Be Feeling Worse After Taking Iron Supplements

Poor-quality supplements not certified by reputable agencies like the National Nutritional Foods Association (NNFA) or U.S. Pharmacopeia (USP) can contain additives and fillers not be listed on the label. These additives and fillers may cause nausea or intestinal discomfort. If your supplement has no NNFA or USP certification labels, it’s best to avoid purchasing it.

Another reason why you might be feeling worse after taking iron supplements is that you might have chosen the wrong one. Certain kinds of iron, such as heme-iron polypeptide (HIP) are better suited for those who have difficulty digesting regular kinds of iron like ferrous sulfate or ferrous gluconate. Talk to your doctor about which form of iron would best suit your needs to avoid any potential problems associated with taking the wrong kind of supplement.

Finally, it’s important to note that too much iron in the body can lead to serious health risks such as organ damage and increased risk for certain types of cancer. Excessive amounts of iron should never be taken without consulting a doctor first. To avoid overdosing on iron, check with your doctor to ensure you are only taking the recommended dosage for your individual needs and pay attention to any warnings on the label before taking any supplement. Doing so will help protect you from the potential danger posed by ingesting too much of any nutrient or mineral.

What You Can Take Instead of Iron Supplements

Implementing changes in diet and lifestyle can significantly impact the body’s ability to absorb nutrients like iron. For example, including foods rich in vitamin C, such as citrus fruits and leafy greens, has been proven to increase iron absorption in the body. Conversely, reducing the consumption of processed foods and alcohol can also enhance absorption rates without additional supplementation like magnesium supplement. Regular exercise improves circulation, facilitating the more efficient transport of nutrients throughout the body. Additionally, adequate restorative sleep supports overall health and aids in absorption rates.

Herbal remedies like nettle leaf tea have long been used to replenish mineral stores, including iron, without relying on supplements. These teas are readily available at natural food stores or online retailers and can be effective when consumed consistently over an extended period. Yellow dock root extract and dandelion root tea are other herbal options rich in minerals like magnesium and zinc and can enhance the body’s iron absorption. Some men’s multivitamins incorporate ingredients like B vitamins, further aiding absorption.

While there is no specific “non-iron” supplement, certain products contain ingredients that support overall well-being and indirectly increase the availability of absorbable iron in the body. For example, Vitamin B Complex supplements contain B vitamins known for their roles in energy production and should be taken with meals to reduce stomach upset. Vitamin B12 can be taken before or after meals based on preference and need. Plant-based proteins like hemp powder also contain B vitamins and should be consumed with meals, preferably breakfast, to support healthy energy levels and metabolic processes.

Including foods rich in readily absorbable dietary iron, such as lean meats (especially beef liver), legumes, and oatmeal and bran cereals, is an easy way to increase daily iron intake. However, it’s important to note that our bodies absorb approximately 30% less dietary iron than supplemental forms, so moderation is key. Leafy green vegetables like spinach and Swiss chard are also excellent sources of nutrients like folate and magnesium, further enhancing iron absorption. Incorporating these nutrient-rich foods into your meal plan can help ensure optimal nourishment and overall health.

Final Word

Iron deficiency can be a serious problem affecting many people, and taking iron supplements may not always be the best solution. Poor quality supplements, nutrient interactions, and a loss of appetite are all potential side effects of taking iron supplements that can make you feel worse rather than better. Fortunately, alternative methods for increasing your iron levels include diet and lifestyle changes, herbal remedies, non-iron supplements, and eating iron-rich foods.

When it comes to increasing your iron levels, speaking to a health professional, and researching to make sure you are taking the right type of supplement and not exceeding the recommended dosage is essential. Together, these precautions will help ensure you get all the iron you need without any unnecessary side effects. With the right information and the help of your doctor, you can increase your iron levels safely and effectively.