You’re probably taking iron supplements wrong, Harvard doctor warns |

Millions worldwide suffer from iron deficiency, often turning to supplements. However, a gastroenterologist reveals most people take them incorrectly, reducing effectiveness and increasing side effects. Key mistakes include daily dosing and consuming with coffee, tea, or dairy, which hinder absorption. Optimal intake involves alternate-day dosing on an empty stomach with vitamin C-rich orange juice.

Iron is an important mineral that your body needs to make haemoglobin, a protein in red blood cells. These red blood cells help carry oxygen around your body. Despite its crucial role, iron deficiency affects millions worldwide. While foods can provide iron, when a deficiency hits, many turn to supplements. But guess what? Most people are taking these iron supplements wrong! In a video shared on Instagram, Dr Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, stated that most people are not taking them correctly. These common mistakes can significantly reduce effectiveness and increase uncomfortable side effects. What are these mistakes? Let’s take a look.

One of the biggest misconceptions about iron supplementation is that daily doses are necessary for optimal results. Dr Sethi challenges this myth with compelling evidence. “You don’t need to take it every day. Studies show that taking it every other day improves absorption and reduces GI side effects,” Dr Sethi said. He referred to a 2020 study published in the journal Haematologica that found iron absorption from supplements is greater when taken on alternate days compared with consecutive days. The study was done in iron-deficient anaemic women.

Timing is everything. Taking your iron supplement with your morning coffee or a glass of milk might seem convenient, but it is silently sabotaging the supplement’s effectiveness. “Don’t take it with coffee, tea, or dairy. These can hamper absorption, making the iron supplements less effective,” the doctor said. A 1999 clinical trial found that drinking a cup of instant coffee with a bread meal reduced iron absorption by 60–90%.

According to Dr Sethi, the best way to take iron supplements is on an empty stomach, along with some orange juice. “Instead, take it on an empty stomach with orange juice because vitamin C maximises the absorption of iron,” he said.A 2010 trial found that orange juice enhances the absorption of iron supplements. The study, conducted in children, concluded that ferrous fumarate, a common, inexpensive form of iron increasingly used instead of ferrous sulphate as a food iron supplement, shows better absorption when paired with orange juice. They observed a two-fold increase in iron absorption.So, instead of blaming the supplements, avoid the above-mentioned pitfalls. Getting iron supplementation right requires more than just picking up a bottle from the pharmacy. Spacing the doses correctly and avoiding anything that interferes with its effectiveness is also crucial.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.