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This article examines the purpose of iron in the body, looking at who may be deficient and what they can do to get enough iron for optimal body function.
What does iron do?
Iron is an essential mineral responsible for aiding in the production of hemoglobin, myoglobin and other enzymes. Hemoglobin is the oxygen carrying component in blood, while myoglobin help muscle cells store oxygen. When iron levels are low, adenosine triphosphate or ATP can not be synethesized. ATP is basically the fuel the body needs to run on. Consequently, iron deficient people will often feel tired because their bodys’ are simply not able to produce the energy they require.
Before You Buy An Iron Supplement…
It’s important to note that even if you suspect you may be iron deficient, you should consult your doctor before trying to address your deficiency through supplementation or through natural sources. The reason is that taking iron supplements when they are not needed can actually cause some adverse side effects, such as constipation and stomach upset. More seriously, excess iron levels have also been linked to such diseases as cancer, diabetes, heart disease and increased risk of infection. It is thought that too much iron can cause free radical damage thereby exacerbating these conditions. However, these links are not proven definitively.
So If You Are Deficient…
Normally, the recommended daily dose of iron is around 18mg per day and this kind of dosage is what is common in many multimineral supplements. This dose is usually adequate in preventing iron deficiency. However, if your doctor has diagnosed an iron deficiency, then you will likely need around 100mg per day until your deficiency has been corrected. In this case iron supplementation will be essential.
This brings about the whole question of how bioavailable iron actually is when taken in supplements. Unfortunately, not all iron supplements are created equally. There are a number of forms that iron can take in supplements. The most common type is ferrous iron such as ferrous sulphate. Ferrous sulphate is much better absorbed than ferric iron such as ferric citrate. However, ferrous sulphate is known to cause side effects such as constipation, bloating and nausea. If you suffer from these side effects you can minimise their effect by eating more fiber and drinking more water. Exercise can also help. You can also buy a ferrous sulphate form that has an enteric coating on it. This will prevent the tablet being dissolved until it reaches the small intestine, thereby reducing the chance of the intestinal side effects. However, this probably means that the absorption of the iron by your body is also reduced.
There are other forms of iron which are able to be absorbed and are less likely to cause the side effects. These forms include: ferrous fumarate, heme iron concentrate, ferrous gluconate and iron glycine amino acid chelate. Combining may also aid in iron absorption. Iron combined with vitamin C has been shown to increase absorption, but only marginally. Vitamin A has a similar effect.
Iron is also available in many natural sources. The most absorbable form of iron is called ‘heme’ iron and can be found in seafoods, especially oysters, poultry, and meat. Non-heme irons are also contained within such foods as leafy green vegetables, wine, molasses and dried fruits. Eating these foods in conjunction with vitamin supplementation can also increase the overall absorption of iron into the body’s system.
In any event, before you start to take any iron supplements, it’s important to establish that you actually have a deficiency. Once you know this, then you can choose the best supplement for your needs.
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