![[Fact-Check Column] 5 Truths About Iron](http://esther-mall.com/cdn/shop/articles/5_c1dde9d1-a1b8-45d0-a663-d29604c2830c.jpg?v=1734151288&width=480)
During adolescence, when a woman begins menarche, her blood needs increase rapidly, and a lack of iron can lead to poor concentration and poor learning ability. In addition, it is true that iron is relatively important for women during pregnancy, as it is necessary for the formation of the placenta, the smooth blood supply to the fetus, and the supply of oxygen.
However, it is not a good idea to take iron supplements even if you are not iron deficient. This is because excess iron produces free radicals in the body. Therefore, iron supplements should be consulted by a specialist to ensure adequate intake if necessary.
According to the 'Korean Nutrient Intake Standards' announced by the Ministry of Health and Welfare in 2020, the recommended intake of iron for adult women is 7~14mg per day. [source]
2. Should I take iron pills if I feel dizzy?
Many people think that dizziness is caused by an iron deficiency. However, dizziness and anemia are not synonymous. This is because dizziness is also a common symptom in diseases other than anemia, such as low blood pressure and arrhythmia. Anemia can also be caused by a variety of factors, including iron deficiency, vitamin B12 or folic acid deficiency, and decreased bone marrow function.
So, what are some of the symptoms of a lack of iron in your body?
First, you feel tired. Iron is necessary for the production of hemoglobin, which transports oxygen in the body. If you don't produce hemoglobin due to a lack of iron, you don't get enough oxygen, which can lead to low energy levels and fatigue.
It can also lead to a decline in cognitive abilities. It is also said that iron deficiency in early childhood causes cognitive development disorders. [source]
To sum up, feeling dizzy does not mean that you are anemic. Also, as I mentioned earlier, excessive intake of iron supplements can actually produce free radicals. Therefore, if you feel dizzy, it is not right to take iron supplements right away.
The mechanism by which iron deficiency affects hair loss is not clearly understood. However, it has been reported that people with actual hair loss have lower levels of iron in their blood than those who do not. [source]
It is also speculated that this is due to hemoglobin. Iron is an important component for the production of hemoglobin. Hemoglobin is responsible for supplying oxygen to cells, which helps them grow and repair. It also contains cells that support hair growth. Therefore, if you are deficient in iron, hemoglobin cannot be produced properly, which can have some adverse effects on hair health.
4. Does iron pills cause constipation?
Gastrointestinal upset caused by iron supplementation is one of the most common side effects. Among them, there are many people who complain of constipation after taking iron supplements. It's not clear why iron supplements cause constipation, but the scientific community speculates that:
First, excess iron in the body alters the intestinal flora. Studies have shown that increased iron intake typically decreases beneficial bacteria such as lactobacillaceae and bifidobacteriaceae, and increases bacteria such as pathogenic E. coli. [source]
Second, when iron is consumed excessively, water is transferred to the intestinal epithelial cells rather than the stool due to osmotic changes. This causes the stools to become drier and harder, resulting in constipation.
*Osmosis: When there are two liquids of different concentrations, the thinner liquid seeps into the thicker liquid, resulting in similar concentrations.
In order to minimize the possible side effects of taking iron supplements, it is recommended that you first take a supplement that increases the absorption rate of iron. In particular, vitamin C has been shown to increase iron absorption by up to 30%. [Source] Next, it is recommended to take it on an empty stomach. However, if you experience symptoms such as nausea, vomiting, diarrhea, or heartburn when taken on an empty stomach, you can take it immediately after meals or between meals.
5. Who should be careful about taking iron supplements?
Osteoporosis medications often use bisphosphonates. Bisphosphonates have only 1~10% bioavailability* when administered orally, but it is known that the absorption rate decreases further when taken together with iron [Source] In addition, studies have shown that excess iron can interfere with bone resorption and bone formation, ultimately leading to osteoporosis. [source]
*Bioavailability: The effect of the drug
Tetracycline is also an antibiotic used to treat bacterial infections and is commonly used to treat acne, tonsillitis, laryngitis, and cystitis. When taken with iron supplements, it can inhibit drug absorption by up to 90%. [source]
Therefore, if you need to take osteoporosis medications or antibiotics along with iron supplements, it is recommended that you take them at least one hour apart.
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