A health expert has sounded the alarm for those who regularly take iron supplements, cautioning that consuming them alongside certain foods and beverages could jeopardise your health by hindering the absorption of this crucial mineral. Dr Suraj Kukadia, widely known as Dr Sooj on social media, has highlighted the right and wrong ways to consume iron tablets.
Iron is vital for producing red blood cells, maintaining healthy cells and skin, and supporting a robust immune system. Although a balanced diet should provide all the necessary iron, not everyone can absorb it effectively.
For individuals with absorption difficulties, iron deficiency anaemia can develop, a condition that can be serious and manifest symptoms like fatigue, breathlessness, dizziness, heart palpitations, pale complexion, and headaches. On the video-sharing app TikTok, Dr Sooj delved deeper into the issue.
“If you’re taking iron supplements, you should probably watch this video,” he advised. “Now, if you have an iron deficiency anaemia, we need to understand what is causing it and it usually develops over a period of months or even years and it can lead to things like tiredness, breathlessness, dizziness, palpitations, pale skin, and even headaches.
“Now, remember, there is a difference between an iron deficiency anaemia and an iron deficiency. An iron deficiency is signified by a low ferritin in the blood, and it’s usually caused by a lack of iron in your diet.
“However, if you have an iron deficiency anaemia, the over-the-counter tablets that you’re taking probably isn’t going to make much of a difference. You also won’t be able to eat your way out of it.”
He detailed that for individuals with a “true” iron deficiency, he would customarily prescribe “at least” 200 milligrams of iron daily. Dr Sooj also cautioned against consuming iron supplements alongside milk or dairy products. “Ideally you want to take iron supplements with vitamin C, so, orange juice and avoid taking it with milk and dairy.”
This advice is grounded in the fact that dairy can impede the absorption of iron into the system. The NHS emphasises: “Swallow tablets or capsules with a drink of water or juice only. Do not take them with milk, as milk stops the iron getting into your system.”
Additionally, Medline Plus advises a two-hour gap post-ingesting milk or calcium before taking iron supplements, stating: “Iron is best absorbed on an empty stomach. Yet, iron supplements can cause stomach cramps, nausea, and diarrhoea in some people. You may need to take iron with a small amount of food to avoid this problem.
“Milk, calcium and antacids should not be taken at the same time as iron supplements. You should wait at least two hours after having these foods before taking your iron supplements.”
Signs of iron deficiency anaemia can manifest as tiredness and lack of energy, shortness of breath, noticeable heartbeats (heart palpitations), paler than normal skin, and headaches. If you notice any symptoms, it’s advised to consult your GP before starting on iron supplements.