Iron is a mineral that plays a role in many bodily functions, including oxygen transport and energy production. When the body lacks sufficient iron, it can lead to iron deficiency, a common nutritional concern. While daily iron supplementation has long been the standard approach, research suggests that taking iron supplements every other day may improve absorption and tolerance for some individuals. This alternative dosing schedule is gaining recognition as an effective strategy for managing iron levels.
How Your Body Absorbs Iron
Dietary iron absorption primarily occurs in the small intestine, specifically in the duodenum and upper jejunum. Iron, mainly in its ferrous (Fe2+) form, is transported from the small intestine into the bloodstream. Once absorbed, iron binds to a protein called transferrin for transport to various tissues, where it is used or stored.
A hormone called hepcidin, produced in the liver, regulates this absorption process. Hepcidin controls iron entry into the bloodstream by acting on ferroportin, a protein that releases iron from intestinal cells and storage sites. When hepcidin levels are high, it causes ferroportin to break down, reducing iron absorption and release. Conversely, lower hepcidin levels allow for greater iron uptake. Hepcidin levels fluctuate based on iron status, inflammation, and iron intake.
Why Every Other Day Can Be Better
Taking iron every other day can improve absorption compared to daily dosing by allowing hepcidin levels to decrease between doses. When an iron supplement is taken, hepcidin levels rise and can remain elevated for about 24 hours. This hepcidin elevation can hinder further iron absorption from subsequent doses taken too soon.
By spacing out doses to every other day, the body has more time for hepcidin levels to return to baseline, enabling more efficient iron uptake from the next supplement. Studies show that fractional iron absorption can be 40-50% higher with alternate-day dosing compared to daily dosing. This intermittent schedule may also reduce common gastrointestinal side effects like nausea, constipation, and stomach upset, which are associated with daily iron intake, improving treatment adherence. Some research indicates that hemoglobin levels may increase more significantly with alternate-day therapy in individuals with iron-deficiency anemia.
Tips for Taking Iron Every Other Day
To maximize iron absorption, consider taking supplements on an empty stomach if tolerated. This allows for optimal absorption, but if stomach upset occurs, taking it with a small amount of food can help.
Certain foods and drinks can interfere with iron absorption and should be avoided around supplementation time. These include dairy products, coffee, tea, and high-fiber foods like whole grains, raw vegetables, and bran. Wait at least two hours after consuming these items before taking your iron supplement. Pairing iron with vitamin C can significantly enhance absorption, potentially increasing it by up to four times. This can be achieved by drinking orange juice, taking a vitamin C supplement, or consuming vitamin C-rich fruits like citrus, strawberries, or kiwi alongside your iron dose.
When to Seek Medical Advice
Iron supplementation should be undertaken with medical guidance. Consult a doctor before starting any iron supplement to confirm iron deficiency through blood tests and rule out other causes for symptoms. Self-treating iron deficiency without a proper diagnosis can be risky, as excess iron accumulation can damage organs like the liver.
If you experience severe side effects from iron supplements, such as persistent stomach cramps, nausea, or diarrhea, speak with your healthcare provider. If iron deficiency symptoms do not improve or worsen despite supplementation, medical attention is warranted to reassess the situation. For long-term iron deficiency management, regular monitoring of iron levels by a doctor is recommended to adjust dosages and ensure appropriate treatment.