How to Avoid Common Iron-Supplement Mistakes: Practical Guidance from Clinicians

The useful part

Pair iron with vitamin C to increase absorption—skip coffee and tea, which may hamper it. Persistent iron deficiency deserves medical evaluation to uncover the underlying cause. Feeling exhausted all the time or dealing with an uptick in hair loss is no fun.

How it works

• It often works like a gatekeeper, protecting the body against a potential iron overdose.
• The body only retains 10 to 20 percent of any iron pill, according to Turkish research.
• If you've been told that your iron (ferritin) levels are low, or you are anemic, you likely want to get those levels up fast so your health rebounds.
• Experts warn that some of our best intentions surrounding iron supplementation can backfire.
• Here are the common iron mistakes to avoid—like taking iron daily—and a smarter way to boost levels so you feel better asap.

What to take from it

"If you take too much, you never build up the iron stores or reserves and the problem will persist." Tip: Thinking low-iron is only a problem for young women "Iron deficiency is often associated with menstruation, so many women assume that once they reach menopause, it is no longer something they need to think about," says Dr. Sometimes women have a gastric bleed or a medical problem like fibroids that steals iron inside their system.

Example or evidence

• Taking iron daily "A common misconception is that taking more iron, or taking it every day, must produce better absorption," says Sarassawadee Suwanjinda, MD —known as Dr.
• Petch says, "for some people, alternate-day dosing may improve iron absorption and can sometimes be easier to tolerate than daily supplementation." Talk to your doctor regarding the best dosing frequency...
• Petch says: "More is not automatically better." Nutrition expert and internist Fred Pescatore, MD, also points out an important distinction here.
• When I see iron deficiency in a postmenopausal woman, it is important to understand why it is happening rather than automatically recommending an iron supplement." She says common culprits include:

Details worth keeping

Petch— co-founder of Healthi Life Longevity Center. Iron absorption is regulated by a hormone called hepcidin. "The body has iron stores and iron availability," he says.

Related coverage

• Nytimes: Almost one in three adults in the United States are deficient in iron, but the diagnosis is often missed by doctors.
• Runnersconnect: Runners given a written fueling schedule finished a marathon 10:55 faster than matched runners fueling by feel.
• Independent: the perfect 'timing' concerns meals, drinks and other medicines rather than an hour on the clock
• Ndtv: Walking for a few minutes, moving too slowly, eating extra calories afterwards or remaining inactive for the rest of the day can reduce its benefits.