Summary
- Iron absorption depends on when you take your supplement
- Supplementing before breakfast results in the best absorption
- Supplementing before bed or with meals is best to reduce side effects
- Supplementing during menstruation can help with symptoms
- Supplementing after a workout can improve performance and recovery
- Supplementing every other day can increase absorption
- Iron Lift is designed to fit your schedule and preferred time of supplementing
Iron supplements are difficult to absorb and can often induce painful side effects. This blog post will explain the right time of day to take your iron supplement based on your experience with iron and your health and wellness goals.
Are Iron Supplements Poorly Absorbed?
Iron supplements can be very poorly absorbed. The body has a sophisticated system for regulating iron absorption, which is affected by hormones and the state of the intestinal lining, among other factors. This means that iron absorption can be as low as 2% when consumed with food, and as low as 5% when consumed without food. These low absorption levels mean that many people have to take high doses of iron supplements to reverse iron deficiency and anemia, which increases the risk for side effects like nausea, constipation, and digestive pain.
iron absorption can be as low as 2% when consumed with food, and as low as 5% when consumed without food
What is the Best Time of Day for Iron Absorption?
To maximize iron absorption, iron supplements should be taken first thing in the morning, before breakfast. On an empty stomach, there is less food available to bind to the iron and make it inaccessible to intestinal cells that are responsible for absorption. In addition, iron absorption is regulated by a hormone called hepcidin. Hepcidin reduces iron absorption, and hepcidin levels increase throughout the day. Therefore, having low hepcidin levels contributes to why iron absorption is best in the morning.
To maximize iron absorption, iron supplements should be taken first thing in the morning, before breakfast
Do Coffee and Tea Affect Iron Absorption?
If you do choose to maximize your iron absorption and start your day with an iron supplement, it is best to wait at least two hours before having coffee or tea. These drinks are rich in polyphenols, which give them their aromatic flavors but also bind to iron and prevent your body from absorbing it. Fortunately, you can rely on your improved iron levels to get you through the early morning sludge!
Should Iron Be Taken on an Empty Stomach?
As mentioned, part of why iron absorption is best in the morning is because of the empty stomach and not having food that absorbs the nutrient. If you need coffee in the morning, or are most sensitive to side effects at that time, then you can supplement later in the day when your stomach is empty (like in between meals, or before bed). However, no matter the time of day, taking an iron supplement on an empty stomach increases the risk of side effects.
taking an iron supplement on an empty stomach increases the risk of side effects
Can You Take Iron Before Bed?
Taking iron before bed is recommended for people who are sensitive to these side effects. Although absorption will be lower due to the increased hepcidin levels, it will be easiest on digestion to take your iron supplement and then (hopefully) sleep through the night.
Smart Eats’ doctors designed Iron Lift to help boost iron levels no matter when you like to take your supplement.
Can You Take Iron With Meals?
Besides taking iron before bed, taking iron with meals is also recommended for people who are sensitive to side effects. Again, absorption will be lower due to the nature of many foods to bind iron and prevent it from being absorbed. However, absorption can be improved by having protein and acid (especially a high dose of vitamin C) with your meal. Protein and acids have been shown to improve iron absorption.
taking iron with meals is also recommended for people who are sensitive to side effects
Can You Take Iron During Your Period?
Yes, it can be very helpful to take iron during menstruation to avoid symptoms of fatigue, nausea, and headaches. All of these symptoms are associated with menstruation, and also with iron deficiency. With your body losing blood, it is a great time to take iron and help accelerate the process of regenerating new blood, which requires iron.
Is it Good to Take Iron After a Workout?
Another beneficial time to take an iron supplement is after working out. Exercise can deplete iron for many reasons, including iron loss through sweat, and blood cell damage through hemolysis. In addition, inflammation caused by exercise can reduce iron absorption, which you can offset with a timely iron supplement. Because iron is important in muscle activation, your body will thank you if you coordinate your workouts with your iron supplements.
Exercise can deplete iron for many reasons, including iron loss through sweat, and blood cell damage through hemolysis.
Is it Better to Supplement Every Other Day?
No matter which time of day is best for you, there’s some evidence that supplementing every other day is more effective than supplementing daily. A small body of research has found that absorption is higher when supplementing every other day because the body responds to the large dose of a typical iron supplement by suppressing absorption. Even so, this strategy is probably best for people who are sensitive to side effects.
Iron Lift: The Right Solution for Any Time of Day
Smart Eats’ doctors designed Iron Lift to help boost iron levels no matter when you like to take your supplement.
For the early-morning crowd, Iron Lift is a perfect drink to kick-start your day. It can replace or delay your breakfast, and it's great as the centerpiece of a morning smoothie.
For the before-bed crowd, Iron Lift delivers gentle iron with antioxidants that promote deep and restful sleep.
For the after-exercising crowd, Iron Lift delivers protein and electrolytes that help you refuel and rehydrate.
During menstruation, Iron Lift delivers additional essential vitamins and minerals (in addition to the iron) that are needed to generate new and healthy blood.
For the with-a-meal crowd, Iron Lift goes great on cereal, oatmeal, and yogurt, and it can even be a part of the batter for sweet baked goods.
Sources
- Iron absorption from oral iron supplements given on consecutive versus alternate days and as single morning doses versus twice-daily split dosing in iron-depleted women: two open-label, randomised controlled trials (The Lancet Haematology)
- Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial (Canadian Medical Association Journal)
- Oral iron supplements increase hepcidin and decrease iron absorption from daily or twice-daily doses in iron-depleted young women (Blood)
- Diurnal Rhythm rather than Dietary Iron Mediates Daily Hepcidin Variations (American Journal of Obstetrics & Gynecology)
- Mechanisms involved in the regulation of intestinal iron absorption (Nutrition Abstracts and Reviews)
