What Are Iron Supplements?
Iron is a mineral that carries oxygen in our red blood cells and transmits nerve impulses. Not having enough iron or suffering from anemia can be a serious issue. Iron is an extremely beneficial supplement for bodybuilders and those who lead active lifestyles. When taking iron as a supplement, it’s important to know how to manage the timing of it. This is why we are discussing when to take iron. Proper timing can make all the difference in the world.
Iron is vital to our health and well being. All of our cells contain some iron, but most of the iron in us exists in our red blood cells. These red blood cells are responsible for transporting oxygen from our lungs to our organs and tissues. Iron plays a massive role in our energy levels. Iron creates energy from nutrients. Also, iron is a contributor to the transmission of our nerve impulses. Nerve impulses are the signals that coordinate the actions of the different parts of our bodies. Unlike most vitamins and supplements, iron never goes to waste. If you have more iron than your body needs at the time, your body will store it for future use. Interesting, right?
When To Take Iron Supplements
The best time to take iron supplements is about one hour before a meal or two hours after a meal. Iron supplements should always be taken with water and on a empty stomach. This is important to remember because most supplements are taken with food.
Females tend to require far more iron than men. The recommended daily allowance for women is 19 to 50 years of age is 18 mg per day. Females 51 and older are recommended to consume 8 mg per day. The recommended daily allowance for males 19 years and older is 8 mg per day.
However, all of these doses can be adjusted after speaking with a doctor. For example, a woman who has extremely heavy menstrual cycles may require more than 19 mg per day. Doctors do not recommend more than 45 mg of iron per day for men or women though. This can promote unwanted side effects.
Benefits of Iron Supplements
- Healthy pregnancy
- Promotes higher energy levels
- Increases athletic performance
Risks of Iron Supplements
- Upset stomach
- Pain in stomach
- Constipation
- Diarrhea
- Nausea
- Vomiting
Top Brands of Iron Supplements
- Nature Made
- Rainbow Light
- Zahler
- New Chapter
- Pure Micronutrients
- Solgar
- Now Foods
Iron can be a very beneficial supplement for men and women who are focused on bodybuilding and live active lives. If you are planning on supplementing with iron, remember to note when to take iron.
