Have you ever had anemia with iron deficiency? If yes, you might have to use the iron supplement for anemia. And you also might have trouble with constipation related to iron supplement, haven’t you?
In this article, I would like to give some information about this topic that might be helpful for you.
What are the roles of iron supplement?
Iron is well known as an essential mineral that is necessary for your body’s physiological roles.
The most valuable role of iron is that it is hemoglobin and myoglobin- building blocker (nearly 60 percent of iron). These proteins are contained in red blood cells and carry oxygen to whole cells of the body. So, iron is valuable for the whole body to breath easily.
On the other hand, iron works like a key role in the liver detoxification. Normally, the liver works to break down and recycle hormones and waste products, help us ingest the drugs also. That the reason why iron is well known as detoxification.
Moreover, iron helps the processes of making our cellular level, joining to make energy, collagen, and even elastin.
Proper iron intake for dietary is important for a healthy body but too much iron supplement can cause constipation. So, I will discuss the best iron supplement for anemia without constipation later.
Why do you need an iron supplement?
You can consume iron in your daily meal by the vegetables which are green leaves and the meat which is red in color.
You will need to take more iron in some cases which are prescribed by your doctor like if you are undergoing anemia deficient disease, some situations like lack of iron (maybe decrease serum ferritin in our blood but no lead to anemia), you are a woman especially when you have menstruation and pregnancy. Iron supplements are essential for people with some gastrointestinal problems which decrease the absorption of iron or cause chronic bleeding, premature infants, and small children.
Why does iron supplement cause constipation?
The gut flora in the digestive system includes bad and good bacteria. Normally, they live together in a balanced state and the digestion is well functioning.
Iron supplement affects the normal flora in a negative way. That it supports the bad bacteria or the pathogenic to grow and multiply.
We take the iron supplement; we then begin to nourish the bad bacteria. They then will be overgrowth and break the balancing causing digestive problems like bloating and constipation.
Best iron supplement for anemia without constipation
Iron from the dietary is the best iron supplement for anemia without any side effects. Normally, a healthy body will absorb about 10 to 15 percent of iron in total meal consuming. But the exact number can range depending on many factors like level of iron reserve in the body, kinds of food, and so on.
Iron is important for our health, but too much iron also cause problems and toxic. Our bodies have mechanisms to duel with this problem as well, as the amount absorption will increase when the iron reserve is less than normal, and it will decrease when the iron concentration is high.
Plant and meat are two main kinds of natural iron supplement that you can take from the dietary. Plant sources are non-heme kinds cause of iron does not adhere to hemoglobin, so it is more difficult to absorb. Meat sources especially the red one are rich in heme kind of iron and is better absorbed than plant kinds with a higher rate (15 to 35 percent while plant sources, we only can take about 2 to 20 percent).
When you have some disease like anemia, you will need more iron than your diet. The food sources do not provide enough for you; then you might consider the iron supplement for anemia. Here I will recommend you some tips to consume the iron supplement without constipation and to reduce the length of treatment.
You need to follow up your doctor prescribes, but you can divide your dosage into smaller dose and take it more time daily. For example, instead of taking one pill daily, you can take a ¼ pill for four times daily or 1/3 pill for three times daily, so your body can have time to familiar with it. A large amount of iron supplement can cause shocking to your body and even constipation. Just by taking this tip, you can get rid of these side effects.
Food rich in fiber can help your digestive system detox and work regularly. That the reason why you should consume more, especially while you are taking iron supplements for anemia. The same way as iron supplements that you should consume fiber in a low and slow amount. Too much fiber in a short time can irritate your stomach and cause problems. When consuming fiber through diet, you better to
- Try whole grain cereals and bread for breakfast instead of the white one.
- Eat whole rice and whole grain pasta as an alternative to the regular one.
- Add more vegetables to your meals.
- Eat fruit instead of fruit juice and nut or seed-snack instead of chips.
Lack of water in our bodies is one of many causes lead to constipation. A healthy person needs at least 2 liters of water daily include the fluid from the food you eat. You should avoid tea, coffee, beer, and alcohol. Those fluids have negative impacts while taking iron supplements. Take a note that healthy fluid except milk or milk contain calcium (milk and calcium decrease iron absorption) is essential to help you get rid of constipation as well.
Vitamin C and animal protein are better known as an enhancer of iron absorption, especially the non-heme type. You should take plenty of fruit and vegetables which are rich in vitamin C, animal proteins which are rich in iron to enhance the absorption and reduce the length of treatment.
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