Iron
Iron is essential in cells that carry or store oxygen such as red blood cells and muscle cells. In addition, iron strengthens the immune system, forestalls fatigue and helps in growth and development. Iron, along with calcium, is one of the major dietary deficiencies in American women. Because of the blood lost during menstrual periods, women often benefit from iron supplements. Others that may benefit include young children, vegetarians, and people who use aspirin.
Deficiency
Red blood cells
Iron deficiency anemia is a reduction in red blood cell content of the blood. As red blood cells carry oxygen, anemia results in weakness and fatigue. Iron deficiency may also be associated with a decreased immune function and impaired learning ability in children.
Food Sources
Iron is found in red meat, dried fruit, enriched and whole-grain cereals, peas, dried beans, asparagus, leafy greens, strawberries, nuts, poultry, and oatmeal.
Choosing the right supplement
Iron supplements can be purchased without a prescription and come in many forms. Ferrous forms are better absorbed than ferric versions. Ferrous sulfate is the cheapest and most common form of iron used for supplements and to enrich breakfast cereals. Some people experience gastrointestinal distress (stomach pains and constipation) when using ferrous sulfate supplements. Ferrous gluconate is milder on the stomach but is more expensive.
TIP: To get the most out of your iron supplement, always take it along with a glass of fruit juice or a piece of fruit. The vitamin C in fruit increases iron absorption.
Caution
Too much iron can be toxic. The most common form of poisoning in young children is iron supplements. Keep children safe and keep the supplements out of reach.
Overdosing on iron can result in liver problems for some people.