How to know if I need to take iron and when is the best time to consume it

He iron It is one of the essential minerals for the proper functioning of bones, heart and brain, among other health benefits. But how to know when should I take it and what is the best time to do it.

“Iron is considered an essential mineral because it is necessary produce hemoglobin, a part of blood cells. The body cannot produce it, so it must be ingested with the food we eat,” he defines Medline Plusthe United States National Library of Medicine.

Iron deficiency is very common, especially among womenand can be fought through diagnosis and an adequate diet.

From there the importance of a consultation with your doctor to make the appropriate diagnosis and, if necessary, the appropriate treatment.

What are the symptoms of iron deficiency

If your body doesn’t have enough hemoglobin, your tissues and muscles won’t get the oxygen they need to function efficiently. This causes a condition called anemia“, they explain from the portal Health line.

And although there are different types of anemia, the one linked to iron deficiency is one the most common in the world.

One difficulty in identifying iron deficiency is that its symptoms are not very specific and could be related to other clinical conditionsmaking it not unusual for it to go unnoticed among healthcare professionals.

Some symptoms that may indicate an iron deficiency, according to the publication of the National Institutes of Health (NIH) of the United States, are the following:

• Difficult breathing

• Chest pain

• Generalized tiredness

• Weakness

• Pallor

• Headache, dizziness or lightheadedness.

• Cold hands and feet

• brittle nails

• Swelling or pain in the tongue

It can also be produced by loss of bloodwhich in turn can derive from multiple factors.

• Bleeding in the gastrointestinal tract (gastrointestinal tract) due to an inflammatory disease: ulcer, colon cancer, or other disorders such as celiac disease.

• Traumatic injuries or surgical interventions.

• Heavy menstrual periods or bleeding during childbirth.

• Regular use of medications such as aspirin or nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen, which can cause bleeding from the gastrointestinal tract.

• Urinary tract bleeding.

What foods are rich in iron?

Iron is a mineral that can naturally present in foodsof both animal and plant origin.

Next, the site Better with health From ACE lists a list of those that have the greatest quantity in their composition:

• Bird meat (especially dark red ones), eggs.

• Lean red meatslike beef.

• Clams and other molluscs.

• Salmon.

• Dried fruit: plums, raisins, apricots.

• Cereals and breads with integrated iron.

• Legumes: soybeans, lentils, peas and beans, among others.

• Vegetables: spinach, broccoli, kale, cabbage, asparagus, dandelion.

• Whole grains: Wheat, oats, brown rice.

How much iron should I consume?

The body needs, according to a report by National Institutes of Health (United States), amount of iron depending on each person’s life stage, gender or dietMoreover.

The following list presents some of the most representative examples:

• Children up to 6 months of age: 0.27 mg

• Children aged 4 to 8 years: 10 mg

• Adult men aged 19 to 50 years: 8 mg

• Adult women aged 19 to 50 years: 18 mg

• Adolescents and pregnant women: 27 mg

• Breastfeeding women: 9 mg

What is the best time of day to consume iron

Eating foods rich in iron is a key part of treating anemia caused by low levels of this element.

It is also possible that you need to take iron supplements as well as increasing the reserves of this element in your body.

Iron supplements can be taken in the form of capsules, tablets, chewables and liquids. Other chemical forms are ferrous gluconate and ferrous fumarate, which are widespread in healthcare settings.

In this sense, since then Medline Plus they warn him iron is absorbed better on an empty stomach.

However, they note, iron supplements can cause stomach cramps, nausea and diarrhea in some people; and you may need to take it with a small amount of food to avoid it.

Milk, calcium, or antacids should not be taken at the same time as iron supplements. They recommend wait at least 2 hours after ingesting them before taking iron supplements.

Plus, they score What foods should not be eaten at the same time that requires iron:

• Those rich in fiber, such as whole grains, raw vegetables and bran

• Those with caffeine

Some doctors suggest taking a vitamin C supplement or orange juice with his iron pill.

The reason has to do with the fact that it can help the absorption of iron into the body. Taking 8 ounces of liquid with an iron pill would also be effective.