Iron Supplements: The Good, The Bad and The Ugly

What Does Iron Do for Your Body?

Iron is a critical mineral in your body that is required for bodily functions, growth and development. Here are some key functions of iron:

• Oxygen transportation: Iron is the main component of hemoglobin, a protein in your red blood cells that carries oxygen from your lungs to your body’s tissues (NIH, 2023). 

• Energy production: Iron contributes to the enzymatic reactions in cellular energy production, acting in the “catalytic centers of a number of important enzymes” including DNA replication, and energy transport chain (Zhang et al., 2022).

• Brain function: Iron plays a role in neuronal development, myelination (the formation of an insulating layer that wraps around nerve fibers in the brain), and the synthesis of neurotransmitters (Levy et al., 2024)

• Immune system: Iron is closely linked to immune system regulation. According to a University of Florida Health researcher, anemia leads to weakened immune response (Carey, 2023). 

Reasons for Iron Supplementation

Besides getting iron from your diet, some individuals need an extra boost of iron through iron supplementation to reach an ideal level in the body:

• Individuals with iron deficiency-anemia: People who are diagnosed with iron deficiency-anemia by healthcare professionals need iron supplements as their bodies do not produce enough hemoglobin. 

• Women with heavy menstrual bleeding: Women who experience heavy periods generally lose a significant amount of iron each month, increasing the risk of anemia. Hence, iron supplements help bring the iron level to the ideal level.

• Pregnant & lactating women: Both the mother and their developing baby require an increased iron levels to support the production of red blood cells and fetal development. Iron deficiency-anemia during pregnancy could negatively affect the immune function and neurodevelopment in children (Georgieff et al., 2020). In fact, 60% of women who are lactating and 72% of pregnant women in the US are taking iron supplements (NIH, 2023).

• Vegans and vegetarians: As red meat is often the main source of heme iron, those who avoid eating meat struggle to meet their iron requirements. In addition, plant-based iron sources are not absorbed as efficiently as heme iron from meat. As a result, vegan or vegetarian individuals take iron supplements to meet their daily iron requirements (Petre, 2020).

Types of Iron Supplements

According to the NIH, there are various forms of iron supplements available over the counter:

• Ferrous sulfate: One of the most common and affordable forms of iron supplementation.

• Ferrous gluconate: This form of iron supplement is better absorbed than the more common ferrous sulfate. However, it contains less elemental iron which would require a bigger dose to get the correct iron dosage. It is also more expensive than ferrous sulfate (Modi, 2022). 

• Ferrous fumarate: This form of iron supplement has the highest elemental iron (33%) between ferrous sulfate (20%) and ferrous gluconate (12%) (Rockey, 2006).

• Ferrous bisglycinate chelate: This iron compound is usually marketed as “gentle iron” or “better absorbed iron”. It is an iron compound that exhibits “greater tolerability and lower incidence of adverse effects compared to iron salts” (Name et al., 2018). 

Downsides of Iron Supplements

While iron supplements are beneficial for many, there are several drawbacks to consider:

• Gastrointestinal issues: The most common side effects of iron supplements are nausea/vomiting, bloating, and constipation (Nguyen & Tadi, 2023). 

• Rash and skin infection: Some people might be allergic to the iron supplements, causing iron-induced rash. Iron can irritate the skin, especially if it is taken at high doses or on an empty stomach (Gotter, 2023). It is recommended to seek medical attention immediately if you could be having an allergic reaction to the iron supplements. Furthermore, there is a study linking high iron intake from iron supplements and bacterial skin infections (Frawley & Fang, 2015). 

• Unwanted free floating iron: Since each dosage of iron supplement could be equivalent to over 300% of the daily recommended intake, most of the ingested iron is not absorbed and is passed to the colon. Here, free floating iron could cause intestinal inflammation by increasing the reactive oxygen species and activity of potentially pathogenic bacteria (Gasche et al., 2004; Okeke et al., 2004).

• Inconvenient: It is also recommended that iron supplements should be taken 2 hours apart from milk and other calcium rich foods/supplements as calcium acts as an inhibitor for iron absorption (Lönnerdal, 2010). This could be inconvenient for most individuals as milk and calcium-rich diets are essential for daily function and bone strength. Coffee can also interfere with the iron absorption in your body, which could mess up your daily routine as most people take their supplements and drink coffee in the morning (Ultrich, 2024). 

• Incompatibility with certain medications: Iron supplements cannot be taken concurrently with some common medications such as antibiotics, heartburn medications (Tums, Pepcid or Prilosec), ibuprofen (Advil, Motrin) (Ultrich, 2024). This can counteract or neutralize the benefits of iron supplements and other medications, irritate stomachs, and prevent iron from being absorbed properly.

Natural Ways to Improve Iron Absorption

If you want to improve your iron levels without resorting to iron supplements and their associated side effects like bloating, nausea, and constipation, you can explore ways to enhance iron absorption from the iron already present in your diet:

• Lactoferrin: Lactoferrin is a bioactive milk protein that has iron binding capabilities. Lactoferrin also can be found in colostrum, the first milk made after a baby is born, and other bodily fluids like tears. Lactoferrin regulates iron absorption in your body and protects your gut against bacterial infections (Kowalczyk, 2022). 

• Vitamin C supplements and Vitamin C-rich foods: Opposite of calcium and coffee, vitamin C boosts your iron absorption (USDA, n.d.). By consuming more vitamin C, you would boost your iron level by increasing your iron absorption from iron in your diet. 

IronKind – A Gentler Approach to Iron Absorption

While traditional iron supplements can be effective for addressing deficiencies, they often come with unwelcome side effects like gastrointestinal distress, bloating, and constipation. Moreover, excessive iron intake can lead to skin irritation, allergic reactions, and the presence of unabsorbed "free floating" iron in the gut, potentially causing inflammation.

For those seeking a more balanced and tolerable approach to iron management, consider IronKind. IronKind is a unique supplement that combines the power of lactoferrin and prebiotics to enhance iron absorption while supporting a healthy gut microbiome. Lactoferrin, a natural iron-binding protein, optimizes iron uptake and minimizes the risk of excess free iron in the digestive system. Prebiotics further nurture beneficial gut bacteria, contributing to overall gut health and improved nutrient absorption.

Unlike many lactoferrin products derived from dairy, IronKind utilizes lactoferrin produced through precision fermentation technology, making it a vegan-friendly option. This innovative approach ensures a sustainable and animal-free source of this vital protein. IronKind offers a gentler, more holistic way to maintain optimal iron levels, addressing iron needs without the harsh side effects often associated with traditional iron supplements.