Iron stands as a vital mineral, essential for the production of haemoglobin, the protein in red blood cells responsible for transporting oxygen throughout your body. Despite its critical function, iron deficiency remains a global health concern, affecting millions. While dietary sources are primary, supplements often become necessary. However, a startling revelation from a leading gastroenterologist indicates that a majority of individuals are consuming these supplements incorrectly, undermining their efficacy and amplifying unpleasant side effects.
The 'Every Other Day' Regimen: Busting the Daily Dose Myth
One of the most pervasive beliefs about iron supplementation is the need for a daily dose to achieve optimal results. Dr Saurabh Sethi, a California-based gastroenterologist with training from Harvard and Stanford, challenges this notion with scientific evidence. He advises against daily intake, stating that spacing out doses is more beneficial. "You don't need to take it every day. Studies show that taking it every other day improves absorption and reduces GI side effects," Dr Sethi explained in an Instagram video.
This recommendation is backed by a 2020 study published in the journal 'Haematologica'. The research, conducted on iron-deficient anaemic women, discovered that iron absorption from supplements was significantly greater when taken on alternate days compared to consecutive daily consumption.
What to Avoid: The Enemies of Iron Absorption
Timing and companionship matter greatly when taking an iron pill. A common yet counterproductive habit is consuming the supplement with morning coffee, tea, or dairy products like milk. Dr Sethi warns that this convenience comes at a cost. "Don't take it with coffee, tea, or dairy. These can hamper absorption, making the iron supplements less effective," he cautioned.
The science supports this. A 1999 clinical trial demonstrated that drinking a cup of instant coffee alongside a bread meal could slash iron absorption by a staggering 60–90%. Calcium in dairy products similarly interferes with the body's ability to absorb iron efficiently.
The Optimal Method: Maximising Iron Uptake
So, what is the correct way to take an iron supplement? According to Dr Saurabh Sethi, the ideal protocol involves two key elements: timing and a powerful partner. He recommends taking the supplement on an empty stomach and pairing it with a source of vitamin C, such as orange juice.
"Instead, take it on an empty stomach with orange juice because vitamin C maximises the absorption of iron," the doctor advised. This method is validated by a 2010 trial which found that orange juice substantially enhances the absorption of iron supplements. The study, focused on children using ferrous fumarate (a common and inexpensive form of iron), observed a two-fold increase in iron absorption when the supplement was taken with orange juice compared to water.
In conclusion, effectively addressing iron deficiency involves more than just purchasing a supplement bottle. It requires strategic dosing—preferably every other day—and mindful consumption. Avoiding coffee, tea, and dairy around the time of intake, and instead opting for an empty stomach accompanied by vitamin C-rich orange juice, can dramatically improve absorption and minimise gastrointestinal discomfort. Before making any changes to your health regimen, it is crucial to consult with a qualified healthcare professional for personalised medical advice.
