Struggling to stay awake? Your iron supplement could be to blame
Supplements are funny things. We obsess over which ones we need and in what quantity and then we completely forget to take them. A day missed here or there, a holiday where you neglected to pack them and suddenly, your routine is all over the place.
Iron , interestingly, is one supplement that might actually benefit from being forgotten. More specifically, it may be more effective when taken every other day.
What are the benefits of iron?
“Iron is essential for energy, oxygen transport and overall metabolic function,” Jessica Shand, naturopathic nutritionist and author of The Hormone Balance Handbook, previously told us. “It’s a key component of haemoglobin, the protein in red blood cells that carries oxygen throughout the body and also supports thyroid function, cognitive performance, immune health and healthy hair growth.” Because of this, a deficiency in iron can cause feelings of fatigue, brain fog, shortness of breath, heart palpitations and more.
While iron can be found in food, like red meat, offal, poultry and eggs, iron supplements can help plump up stores in those with anaemia or low-iron levels. Experts suggest that those with iron deficiency are most likely to reap the benefits of an iron supplement (reduced fatigue), while those without a notable deficiency may find the results negligible.
The skip-a-day iron method
So, the important bit: why might skipping a day be beneficial when taking an iron supplement?
“When we take a large dose of iron, we release a hormone called hepcidin, which tells the body to temporarily block iron absorption,” explains Rhian Stephenson, nutritionist and founder of Artah. “For many iron‑deficient women, taking iron on alternate days allows hepcidin to fall back to baseline before the next capsule, so each dose is better absorbed and often easier on the gut.”
Stephenson cautions that this tends to be true for iron dosages above 40mg in a single serving. Most iron supplements tend to hover between 15mg and 30mg, but it’s always best to check the nutritional information on the back of the product. “In more severe anaemia or when there is ongoing blood loss or poor response, it’s best to speak to your doctor,” she concludes.
Why does the body try to block iron absorption?
Iron is an essential mineral and needed for the body to function. However, too much iron can be harmful. Because our bodies don’t have a natural process to excrete excess iron, blockers can appear, which hinder the body’s ability to absorb too much of it.
“Blockers are a part of a protective system which is designed to reduce iron overload and restrict iron during infection,” Stephenson explains, noting that certain foods can also hinder the absorption of iron, like tea, coffee, cocoa, grains and legumes.
How soon after iron supplementation should you feel the difference?
Understandably, the length of time will depend on the severity of the deficiency, something W-Wellness nutritional therapist, Maz Packham explains, “It will also depend on how well iron is being absorbed (either through diet and supplementation) and whether there are any ongoing iron loss issues.” Some people, she says, can report benefits in as little as one to two weeks, noting increased energy and reduced fatigue. For others, it can take months.
How to know if your iron levels are improving
The most straightforward way is to take a blood test before and during iron supplementation. This can help to check if your initial levels are low and then how supplements or dietary tweaks are impacting your levels. According to Packham, signs that your iron levels are rising (in those with a deficiency) are:
- Improved energy levels throughout the day
- Less fatigue
- Activities that left you out of breath feel easier
- Better concentration
- Less brain fog
- Colour returning to pale skin, gums and eyelids
- Stronger hair and nails
Disclaimer: Please consult your doctor before making any changes to your medication or supplement dosage, especially when dealing with health concerns.