Only people with a confirmed diagnosis of iron deficiency anemia should consider supplementing their iron intake, and even then, it can be risky. However, when used orally and appropriately those age 14 and older with adequate iron stores, iron supplements are safe when used in doses below the tolerable upper intake level of 45 mg per day of elemental iron. Iron in multivitamins are usually well below this and typically don’t cause excess iron. The upper limit is not meant to apply to those who receive iron under medical supervision or those who are treating iron deficiency.

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Because the human body has no mechanism to rid itself of excess iron, we evolved to regulate our absorption of iron. If we have low iron stores, our intestines boost their iron absorption. If our iron stores are too high, our intestines block the absorption.

But this only works with the primary source of iron in the human diet—the iron found in plant foods. However, our digestive system cannot regulate the iron in ingested blood—heme iron. The iron in animal foods can go right through our intestinal barrier—even if we already have too much in our system.

So how to I make sure I’m getting the right amount of iron? Simple, by eating lots of healthy iron-rich foods, like chickpeas and pumpkin seeds, while consuming vitamin C-rich foods in the same meal, such as citrus fruits, broccoli, bell peppers, which can improve plant iron absorption. I also would advise avoiding drinking tea and coffee with your meals because this can impair iron absorption.

Check your iron levels at least once a year or every 6 months for more accuracy. This can be done at your primary car physician and is most of the time covered by insurance.

So in conclusion I’m classifying specific iron supplements are harmful unless they are included with a multivitamin. I would never outright supplement with doses higher than the upper limit unless of course you’re under the supervision of a medical provider. I would highly recommend getting your iron from your diet and monitoring it through blood tests.

References:
1. Sharp PA. Intestinal iron absorption: regulation by dietary & systemic factors. Int J Vitam Nutr Res. 2010 Oct; 80(4-5):231-42.
2. Geissler C, Singh M. Iron, Meat and Health . Nutrients. 2011 Mar; 3(3):283-316.
3. West AR, Oates PS. Mechanisms of heme iron absorption: Current questions and controversies. World J Gastroenterol. 2008 Jul 14; 14(26):4101-10.
4. Steele TM, Frazer DM, Anderson GJ. Systemic regulation of intestinal iron absorption. IUBMB Life. 2005 Jul; 57(7):499-503.
5. Collings R, Fairweather-Tait SJ, Dainty JR, Roe MA. Low-pH cola beverages do not affect women's iron absorption from a vegetarian meal. J Nutr. 2011 May; 141(5):805-8.
6. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2002. Available at: www.nap.edu/books/0309072794/html/.
7. Low MS, Speedy J, Styles CE, De-Regil LM, Pasricha SR. Daily iron supplementation for improving anaemia, iron status and health in menstruating women. Cochrane Database Syst Rev. 2016;4:CD009747.
8. McEvoy GK, ed. AHFS Drug Information. Bethesda, MD: American Society of Health-System Pharmacists, 1998.
9. Campbell NRC, Hasinoff B. Ferrous sulfate reduces levodopa bioavailability: Chelation as a possible mechanism. Clin Pharmacol Ther 1989;45:220-5
10. Tatro DS, ed. Drug Interactions Facts. Facts and Comparisons Inc., St. Louis, MO. 1999.
#ironsupplement #ironsupplementsforwomen #naturalremedies

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How To Supplement with Iron How To SAFELY Get Enough Iron and Avoid Side Effects