Ask Jules… about Iron.

Iron supplements do not agree with my digestive system. What are the best options for iron instead of taking a supplement?

-Katie

Hi Katie!

I would first ask why you feel you need an iron supplement? This is not a mineral that I would recommend taking as a supplement on its own unless you have a known iron deficiency (ideally with labs to back it up) and or signs of low iron cyclically during menstruation (still good to have labs to confirm). If this is the case for you and you do need more iron than food alone can provide, then it would be worth looking into a different type or form of supplement to avoid digestive upset.

Regardless, making sure you are consuming foods with iron daily is important! Which sounds to be the main question you are asking.

There are two forms of iron in food- heme and non-heme. Heme iron is found in animal products and is more easily absorbed (up to 30% of the iron may make it into your body) vs non-heme iron found in plants (of which less than 15% is absorbed). If you do not eat meat, poultry, or seafood, therefore, you will need to consume a lot more iron rich plant foods. These include fortified grains (like cereal and breads), beans, legumes, nuts, seeds, potatoes, cooked spinach, broccoli and peas. Also note that iron competes for absorption with calcium and absorption is enhanced with vitamin C, so avoid eating iron rich foods with dairy and aim to include fruits and veggies with your iron food sources (think fajitas- sauteed steak with peppers an onions, for example).

I hope this helps!

Jules

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