How to increase your iron when you’ve got dodgy guts

Increasing your iron levels when you’ve got a sensitive tummy is super tricky. This week, I’ve been treated to nausea, cramping, bloating, constipation and flatulence as a result of taking iron supplementation. Oh, and what is that metallic taste in my mouth? Ewww…

Sometimes I wish it were as easy as topping up the oil in my car. But whether you’ve got IBS or sensitive digestion, filling up on iron is challenging. 

Here are some tips that might help:

§  talk to your local pharmacist about an iron preparation that is gentle on stomachs. They might suggest a prep that has been chelated (joined) to amino acids. The thinking is that even though enteric-coated preps may not be as well absorbed as liquids, a slow-release tablet/capsule might get further into your digestive system before causing havoc. The bottom line is that you might need to try a few options before you arrive at the least worse option. For me, this was a liquid solution.

§  take note of the instructions on the packet about when, how and how much iron to take. Should you take it with or without food? While iron is better absorbed on an empty stomach, you are so setting yourself up for trouble if you do this. After a few days, I’ve opted to take iron after dinner but I still feel the effects all day.  

§  focus on gut-friendly, iron-rich foods – red meats, spinach and eggs for example,

§ but try not to take your iron-rich foods or iron supplement at the same time as calcium-rich foods such as yoghurt, cheese and milk. Wait a couple of hours to consume these or have them an hour before your iron.

§  to help absorption (and taste), mix your liquid iron with 100% orange juice (but limit juice to <½ glass or 120ml). If orange juice is too acidic for you, you could try tomato juice. 

§  drink more water during supplementation to help counter my friend constipation. If constipation is a problem, halving the dosage and splitting it across the day could help.  

§  avoid drinking tea or coffee with your meals (well known absorption inhibitors).

Increasing your iron levels through supplementation isn’t a quick fix. If you can’t stomach the side-effects, talk to your GP about other options – iron injections or infusions. These by-pass your gut all together. And make sure you and your GP understand why your iron is low in the first place.