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Iron is one of the essential minerals needed by the body to function correctly and allow you to feel your best. Low iron levels can cause you to feel exhausted, weak, and cold.
If you feel like you’re low on iron, you’re not alone. According to information from the World Health Organization, anemia, often caused by a lack of iron, affects nearly 25% of the world’s population.
One of the best ways to replenish the iron levels in the body is by taking an iron supplement. Keep reading this guide to learn what you need to know before taking iron supplements to avoid any issues.
1. Recommended Intake
Different people will require different daily iron needs. Therefore, it’s important to know where you fall to understand how much iron you should be taking in order to correct your energy levels and avoid deficiency.
The National Institue of Health recommends the following daily allowances for iron:
- Ages 4- 8: Male – 10mg, Female – 10mg
- Ages 9- 13: Male – 8mg, Female – 8mg
- Ages 14 – 18: Male – 11mg, Female – 15mg
- Ages 19 – 50: Male – 8mg, Female – 18mg
- Age 51+: Male – 8mg, Female – 8mg
These recommended daily allowances will change if pregnant (27mg) or lactating (9mg-10mg).
2. Supporting Factors
Suppose you are looking to take iron supplements. In that case, you can look for one with additional supporting factors included to reduce the symptoms associated with low iron levels like fatigue and weakness.
Supporting factors can include:
- Folic acid – A member of the vitamin B family. It is used to promote healthy red blood cell function.
- Vitamin B12 – Another member of the vitamin b family. Low b12 levels can also be a cause of anemia.
- Zinc – An essential mineral that individuals are also often deficient in.
These supporting vitamins and minerals can be found in popular iron supplements like Iron Tablets by Vitabiotics.
3. Potential Benefits
If you are iron deficient, taking iron supplements can correct your iron levels and allow you to feel your best. Here are a few of the potential benefits you can notice if you are low on iron:
- Improved energy levels
- Easier time focusing
- Stronger muscles
- Less Bruising
- Stronger immune system
- Better sleep
If you are not eating enough iron through your food, taking an iron supplement can improve these issues.
4. Different Forms
You should also be aware there are a few different ways you can take iron supplements. Some of the more popular forms of taking iron include:
- Tablets
- Capsules
- Liquid
- Dissolving tablets
This is more of a matter of preference. Some people tolerate liquids and capsules better than tablets. And others like tablets better.
5. Things to Avoid
There are also a few things you should avoid if you are taking iron supplements. First, you will want to avoid taking iron supplements with milk or any source of calcium as it can interfere with the absorption of the mineral.
You will also want to avoid taking foods high in fiber or anything containing caffeine to avoid interference.
Is an Iron Supplement Right for You
A few different conditions can leave you feeling fatigued or weak, like when you are low in iron. To verify that you are iron deficient, you can consult with a doctor and check your blood levels. If your levels are low, taking an iron supplement will help get you back on track.
For more information on iron and other health-related topics, please take a look at the rest of our blog!
