Optimize the way you take iron

Consider adding these to your routine!

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Today's Ingredients Your body uses iron to make hemoglobin, a protein in red blood cells that enables them to carry oxygen throughout your blood vessels. When you're deficient in iron (this is a condition called anemia), your body isn't able to make enough hemoglobin, and your tissues and muscles may not get the oxygen they need to work effectively. Common symptoms include fatigue, paler-than-usual skin, and breathlessness. Iron supplements are one of the most common treatments for anemia, but they often cause uncomfortable side effects. Below, Leah Maschino, a registered dietitian at Healthline, gives some actionable tips for how to manage those symptoms and alternative methods for getting your iron levels back up.   • Food to enjoy: Make these food swaps to help manage hypertension   • News to know: Making cellphone calls may increase heart disease risk   • Tips to live well: These facial yoga exercises can relieve stress Wishing you all the best! Ginger Wojcik Newsletter Editor, Healthline   Written by Ginger Wojcik October 1, 2024 • 3.5 min read Let's Ask the Dietitian Q: How can you manage the side effects of iron supplements? A: Iron supplements can be a great addition to help with an iron deficiency. But they can also cause some undesirable side effects like constipation, cramping, nausea, and diarrhea. This is especially true of iron supplements that contain non-heme iron, which is less easily digestible than heme iron. In the past, I've skipped taking my iron supplements to avoid these symptoms. However, there are alternative methods that can help get your body the iron it needs — without the unwanted side effects! Here are some guidelines that may help: Opt for heme-based iron supplements. Derived from animal sources, heme iron (otherwise known as ferrous) is more easily digested than non-heme iron (found in plant-based foods) and is therefore better absorbed. Take vitamin C supplements at the same time. Vitamin C can help increase iron absorption and help decrease the chances of stomach issues. Try splitting your dose into smaller doses throughout the day. Avoid caffeinated beverages and high fiber foods directly before or after taking your iron supplement. Talk with your doctor about foods that can help you absorb more iron from food to avoid the need for supplementation. Keep a food/drink diary to keep track of how other items you're consuming may affect how you're feeling. Remember, what works for someone else might not work for you! It's always important to talk with your doctor if you think you may be low on iron. They can help you create a treatment plan based on your individual needs and avoid any negative drug/nutrient interactions. Leah Maschino, Registered Dietitian Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)     Based on your interests Type 2 Diabetes Drug Metformin May Help Reduce Viral Reservoir in People with HIV READ ON     Kitchen Kit All ironed out       Thorne Iron Bisglycinate Capsules Healthline rated this option from Thorne as the best overall iron supplement in 2024. Each capsule packs 139% of the daily value for iron (about 7 to 18 milligrams for most people) in the form of ferrous bisglycinate chelate — a type of iron that's easy for your body to absorb and less likely to cause the gastrointestinal side effects Leah mentioned above. This supplement can be difficult to find in stores, so you may need to buy through an online retailer like Amazon. And heads-up: It's not vegan! SHOP NOW Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health.       Sustainable Change Save time and eat healthy with 5,000+ Wellos recipes Wellos is a sister brand of Healthline.   Wellos offers curated recipe collections by meal type, dietary preference, and cuisine. Tailor your meals even further with filters for prep time, appliances, and more. GET STARTED the takeout What we're digesting 🚧 How to overcome your barriers to developing healthy habits. Change isn't easy, but with the right support, you can do it. 💤 This is how you set a consistent sleep schedule. It's a small step that can have a big impact on how you feel. 🥵 8 at-home tips for coping with hot flashes and night sweats. Learn how to manage these common menopause symptoms. 🦵 Can certain foods ease my restless legs syndrome symptoms? For some people, this may help. Here's what you need to know. Thanks for reading, my friends! How about this fall weather?? Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by a new pair of jeans.

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