Iron

Iron is an essential mineral that your body uses to make hemoglobin, the protein in red blood cells that delivers oxygen throughout your body to all tissues and organs. Beyond oxygen transport, iron supports energy production, immune system function, and cognitive function. People that might need to watch their iron levels are premenopausal women and pregnant women.

For best absorption, take iron supplements on an empty stomach in the morning. It’s great to take iron supplements with Vitamin C-rich food or beverages (such a citrus fruits and juices) but avoid taking with coffee.

Take iron supplements with a glass of water. Alternatively, orange juice can also be taken with Iron supplements as Vitamin C improves absorption of dietary iron. Avoid taking with coffee. Always read the label and follow the directions for use.

Iron-rich foods include:

• Animal sources: Red meat, liver, seafood, poultry.
• Plant sources: Dark leafy greens, legumes, nuts, seeds, fortified cereals dried fruits.
• Animal sources are better absorbed, but pairing plant sources with Vitamin C foods (such a citrus fruits) helps support absorption.

Iron can be taken with Vitamin C and B Vitamins. Vitamin C improves iron absorption, particularly iron obtained from plant sources.

Iron, Vitamin B12 and Vitamin B9 (folate) are all shown to have a role in red blood cell production. Plus, iron and B vitamins can support energy production.