Eating a rich and varied diet filled with nutrient dense foods, essential vitamins, and minerals means you are supporting your body in getting what it needs both to maintain your own health and wellbeing, as well as that of your baby’s. Women of childbearing age require up to 2X more iron than men of the same age, as blood loss during menstruation depletes the body of iron. Women who experience heavy periods are especially at risk of developping inadequate iron, and many find that a daily iron supplement helps restore their iron and energy levels. Whilst iron supplementation can help prevent a pregnant woman from developing inadequate iron levels it is particularly important for certain groups: There are many iron supplements available over the counter. Ferrous sulfate is considered the ‘gold standard’ and is the most commonly recommended form of iron in the UK and Ireland. Women’s iron needs change over time. Menstruating women have a higher need for iron due to monthly blood loss. During pregnancy, a woman’s blood volume increases and so there is an additional need for iron. It is also recommended that breastfeeding women increase their iron intake. Following menopause, your iron needs decrease significantly.

These tablets are on the large side, and you’re meant to take two per day before meals, so if you hate swallowing tablets you may not like them. But buyers report that they’re gentle on the tummy (“Unlike medical iron tablets that all cause constipation, I find these do not”) and good value for money. Most iron supplements dissolve in the stomach. This can lead to oxidation and gut infl ammation, which can lead to common side effects associated with iron supplements, such as constipation and nausea.Iron in your diet mainly comes from red meat, beans, dark green veg, and nuts and seeds. Unless you eat a lot of this stuff, it can be quite hard to get all the iron you need from food alone, especially if you’ve cut down on red meat for ethical or health reasons. Iron deficiency is also very common in women, especially those who suffer from heavy periods. There are two types of iron found in the diet, non-haem iron and haem iron. Non-haem iron is found in plants, nuts and legumes. This is absorbed at a much lower rate and extent than heme iron, which is found in animal products such as meat, especially red meat. It’s important to remember that even if you are making a conscious effort to increase your heme iron intake by eating meat, other daily habits like drinking tea and coffee with or directly after your meals can reduce iron absorption. How can I supplement with iron without experiencing unwanted side effects? It is important to choose an iron supplement that is well absorbed. If you want to increase your iron intake without unwanted side effects, choose an iron that is gentle on your stomach. Monthly periods are the most common cause of iron loss for women. It is estimated that 220 to 250mg of iron per pint of blood is lost during menstruation. According to UK government research (National Diet and Nutrition Survey 2016), almost half the girls aged 11 to 18, and more than a quarter of women aged 19 to 64 in the UK are not getting the minimum intakes of iron recommended for good health. How much iron does a woman need while exercising?

Those on a plant-based diet, such as vegetarians, are another group who regularly turn to iron supplements. While we get iron from food, the iron found in plant-based sources contain non-heme iron, which is harder for our body to absorb than heme iron, the type found in meat. Thus, while a vegetarian’s diet may be high in iron-rich foods, they may still have inadequate iron levels, in which case supplementation is recommended. Active Iron – 25mg Active Iron capsule, clinically proven to increase iron levels and help avoid gut irritation from iron. Non-constipating formula. There is a condition called haemochromatosis (iron overload) that is inherited, and iron levels build up slowly over many years. Diagnosis of this is through genetic screening. Active Multivitamin is specially formulated for use with Active Iron to optimise absorption. Unlike many supplements, Active Multivitamin with high-strength B Vitamins targets release, and works in sync with Active Iron.A woman may not need this quantity routinely but might require this for a period of time to achieve optimal iron levels. Once iron levels return to optimal levels, and storage levels are healthy again, your recommended iron intake levels may be reduced. Before increasing your daily intake of iron to 50mg or more, please consult a healthcare professional. Is it OK for women to take an iron supplement every day? Overall, there is a 2-3 fold increase in iron requirements, and inadequate iron levels affect a huge number of women: up to 40% of pregnant women, equating to almost a quarter of a million women every year in the UK alone. Active Iron Pregnancy Plus is a great option because it offers a complete nutritional solution for mother and baby, and is recommended by midwives. It is a specially developed, combination product with 21 essential nutrients to provide complete nutritional support to mum and baby throughout pregnancy.

This product contains ferric iron, as opposed to the more easily absorbed ‘ferrous’ type which all our other recommendations contain. However, the spray delivers iron straight to the bloodstream via the blood-rich membrane of your inner cheek, so it absorbs extremely efficiently. And you don’t have to worry about whether or not to take it with food. A really nifty product. According to the British Dietetic Association and the NHS (UK National Health Services) has set out the following daily recommended intake values for females and males over 11. AGEThe number of complications associated with having inadequate iron is rather concerning, but there are many ways that we can support women and prevent inadequate iron levels from developing.

Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children. What does the Department of Health and Social Care advise? Having inadequate iron levels during pregnancy is common, but has many wide-ranging health implications for both the mother and baby. Iron supports a healthy pregnancy for both mum and baby. It’s important to remember that even if you are making a conscious effort to ingest more heme iron, by eating meat, most health authorities recommend a safe upper intake of only 500g of red meat per week. Also, other daily habits like drinking tea and coffee after your meals can reduce iron absorption. Iron supplements offer a great solution for those who struggle to meet their iron requirements through diet alone. However, not all iron supplements are created equally. Women have been putting up with the side effects of iron supplements for too long, with 8 out of 10 people³ reporting side effects such as nausea, constipation and diarrhoea.Very good iron capsules – I normally have a very upset stomach when I take the iron tablets given by my Doctor. I bought these and I am doing very well on them. Many thanks” – Jane Laffan