People who regularly pop a daily supplement have been issued a warning by an A&E doctor. According to the expert, pairing it with particular foods and beverages could jeopardise your health by blocking the essential mineral’s absorption.
Dr Suraj Kukadia, who is best known online as Dr Sooj, highlighted that there’s a right and wrong way to consume iron supplements. Iron is pivotal for various bodily functions like creating red blood cells, maintaining healthy cells and skin, and bolstering the immune system.
Although a balanced diet should typically supply all the iron we need, this isn’t always true for everyone, as some may have challenges in naturally absorbing iron. This can spiral into iron deficiency anaemia, a serious condition with symptoms including exhaustion, breathing difficulty, and palpitations.
In a TikTok video, Dr Sooj delved deeper. He warned: “If you’re taking iron supplements, you should probably watch this video. 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.”
As reported by The Mirror, he also clarified: “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 disclosed that for those with a “true” iron deficiency, he would typically prescribe “at least” 200 milligrams of iron daily. Dr Sooj then cautioned against combining iron supplements with milk or dairy.
He added: “Ideally you want to take iron supplements with vitamin C, so, orange juice and avoid taking it with milk and dairy.” This is because dairy can inhibit the absorption of iron into the body.
The NHS advises: “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.”
Medline Plus also suggests a two-hour gap after consuming milk or calcium before taking iron, noting: “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.”
Symptoms of iron deficiency anaemia can include:
- Tiredness and lack of energy
- Shortness of breath
- Noticeable heartbeats (heart palpitations)
- Paler than usual skin
- Headaches.
If you experience symptoms you should speak to your GP before trying iron supplements.