Iron And Constipation: A Natural Laxative?

Iron is an essential mineral for the body, and iron deficiency is the most common nutrient deficiency worldwide. Iron supplements are often prescribed to treat iron-deficiency anaemia, which can cause fatigue, pale skin, shortness of breath, and dizziness. However, a common side effect of taking iron supplements is constipation. This paragraph will explore the link between iron and constipation and provide tips to alleviate this issue.

Iron supplements are linked to constipation

There are a few reasons why iron supplements may cause constipation. Firstly, the high amount of iron in the stomach from the supplement can cause an osmotic effect, pulling water into the stomach and away from the large intestine and colon. This leaves the stools dehydrated, harder, and smaller, making them more difficult to pass. Another theory is that excess iron alters the gut microbiota, encouraging the growth of Proteobacteria, a potentially pathogenic bacterial species that has been found in patients with chronic constipation.

There are some things you can do to avoid constipation when taking iron supplements. Firstly, it is recommended to eat iron-rich foods such as lean beef, turkey, chicken, and oysters, rather than relying solely on supplements. If you are taking supplements, it is recommended to take them with a glass of water or orange juice to provide your intestines with the fluids necessary for softer stools. Taking a lower dose and gradually increasing it over time can also help, as can splitting the dosage into three smaller daily doses. Taking iron supplements with vitamin C can also help with absorption, as can regular exercise.

If you are experiencing constipation, a stool softener can be taken to increase the water content in the stool, making them softer and easier to pass. It is also recommended to eat more fruits and vegetables, as they are rich in fibre which adds bulk to stools, making them easier to pass.

Iron-rich foods to avoid deficiency

Iron is an essential mineral that our bodies need to produce red blood cells and carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia, which can cause fatigue, weakness, trouble maintaining body heat, pale skin, dizziness, headaches, and an inflamed tongue.

Heme iron foods

Heme iron is found in meat, poultry, and fish. It is easily absorbed by the body. Here are some foods containing heme iron:

• Red meat, such as beef, lamb, and pork
• Organ meats, such as liver, kidney, and heart
• Poultry, such as chicken and turkey
• Seafood, such as salmon, sardines, and tuna, clams, oysters, mussels, and scallops

Non-heme iron foods

Non-heme iron is found in plant-based foods and is harder for the body to absorb. However, eating non-heme iron foods with vitamin C can increase absorption. Here are some foods containing non-heme iron:

• Legumes, such as beans (including kidney, edamame, chickpeas, black beans, and navy beans), lentils, chickpeas, peas, and soybeans
• Dark leafy green vegetables, such as spinach, silver beet, broccoli, kale, cabbage, and Brussels sprouts
• Dried fruit, such as dried apricots and raisins
• Fortified foods, such as breakfast cereals, bread, and pasta
• Tofu
• Quinoa
• Pumpkin seeds
• Nuts
• Seeds
• Tomatoes
• Citrus fruits
• Red, yellow, and orange peppers

The amount of iron you need each day depends on your age, sex, and whether you are pregnant or lactating. Here are the recommended daily intakes for different groups:

• Men and people assigned male at birth over the age of 19: 8mg
• Women and people assigned female at birth aged 19 to 50: 18mg
• Pregnant people: 27mg
• Lactating people: 9mg
• Teenagers aged 14 to 18: 15mg for females
• Adults over 50: 8mg

Iron supplements and magnesium laxatives

Iron supplements are commonly prescribed to treat iron-deficiency anaemia, which can develop due to significant blood loss, heavy menstrual periods, pregnancy, Crohn's disease, or kidney failure. Iron is crucial for producing haemoglobin in red blood cells, which are responsible for carrying oxygen throughout the body. While eating iron-rich foods is a key part of treating anaemia, iron supplements may also be recommended to help restore iron levels and build up the body's iron stores.

Iron supplements can be taken in various forms, including capsules, tablets, chewable tablets, and liquids. The most common tablet size is 325 mg (ferrous sulfate), and other common forms include ferrous gluconate and ferrous fumarate. It is recommended to take iron supplements on an empty stomach to maximise absorption. However, this can cause stomach discomfort, so some people may need to take their supplement with a small amount of food. Additionally, milk, calcium, and antacids should not be consumed at the same time as iron supplements, as they can interfere with iron absorption.

One of the most common side effects of iron supplements is constipation. This occurs due to the high concentration of iron in the stomach, which pulls water away from the large intestine and colon, leading to dehydrated and harder stools. Iron can also alter the gut microbiota, promoting the growth of bacteria associated with chronic constipation. To relieve constipation, it is recommended to increase fluid intake, consume more fibre, and engage in regular physical activity.

Magnesium laxatives, such as magnesium oxide, are known to interact with iron supplements. In vitro studies have shown that magnesium laxatives can inhibit iron absorption. However, taking oral iron supplements with magnesium laxatives is not considered a clinical problem. In rare cases, overuse of magnesium laxatives may lead to iron deficiency anaemia, as the excess magnesium can interfere with the absorption of iron in the body.

It is important to consult a healthcare professional before taking iron supplements and to be mindful of potential interactions with other medications.

How much iron does the body need?

The amount of iron your body needs depends on several factors, including age, sex, and diet. Iron is a nutrient that plays a vital role in oxygen transport in the body. It binds to haemoglobin, a special protein, and helps it carry red blood cells from the lungs to other tissues in the body. A lack of iron can lead to iron-deficiency anaemia.

For infants, the recommended Adequate Intake (AI) of iron is 0.27 mg daily from birth up to the first 6 months. In the second 6 months of life, 7- to 12-month-old infants should get 11 mg daily. As they age into toddlers, or between 1 and 3 years old, the recommended iron intake is 7 mg daily. From ages 4 to 8, boys and girls should get 10 mg of iron from their diet each day. In later childhood, from 9 to 13 years, kids need 8 mg of dietary iron daily.

Between the ages of 14 and 18, boys’ recommended iron intake is 11 mg to support growth spurts, while girls need 15 mg daily to support growth and compensate for iron lost through menstruation. For adult men, the recommended daily iron intake is 8 mg, while for adult women, it is 18 mg. However, women who are pregnant need 27 mg of iron daily to support the development of the unborn baby.

It is important to note that people with certain dietary restrictions, such as vegans and vegetarians, may need more iron in their diets. This is because non-heme iron, which comes from plant sources, is not as readily absorbed by the body as heme iron from animal sources. Additionally, certain health conditions, such as gastrointestinal bleeding or kidney dialysis, may increase iron requirements.

In summary, the amount of iron your body needs varies depending on age, sex, and dietary factors. Maintaining adequate iron levels is crucial for preventing iron-deficiency anaemia and ensuring proper oxygen transport in the body.

Iron supplements and vitamin C

Iron supplements are often prescribed to treat iron-deficiency anaemia, which can develop due to significant blood loss, heavy menstrual periods, pregnancy, Crohn's disease, or kidney failure. Iron is crucial for producing haemoglobin in red blood cells, which carry oxygen throughout the body.

Iron supplements can cause constipation, but this can be avoided by staying hydrated, eating more fibre, and exercising regularly. Additionally, taking a stool softener can help relieve constipation. It is also important to note that iron supplements can interact with certain medications, such as antibiotics, and should be taken separately.

Vitamin C enhances iron absorption. When vitamin C and iron are consumed together, they form iron chelate, a complex that increases the solubility of iron in the small intestine. This improves the absorption of iron, especially non-heme iron found in plant-based sources. Taking an iron supplement with a vitamin C-rich food or drink, such as orange juice, can aid in this process. However, a recent study suggests that pairing vitamin C with iron supplements may not provide additional benefits for people with anaemia.

Iron supplements come in various forms, including capsules, tablets, chewable tablets, and liquids. The most common tablet size is 325 mg (ferrous sulfate), while other common forms include ferrous gluconate and ferrous fumarate. It is recommended to consult a healthcare provider to determine the appropriate type and dosage of iron supplement.

Frequently asked questions