Iron supplements that don't cause constipation
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Iron Supplements That Don't Cause Constipation
Iron deficiency is a common health issue, particularly among premenopausal women and blood donors. While iron supplements are effective in treating iron deficiency, they often come with gastrointestinal side effects, including constipation. This article explores various iron supplements that minimize the risk of constipation, based on recent research findings.
Low-Dose Iron Supplements
Low-Dose Liquid Fermented Iron-Bisglycinate Supplement (LIS)
A study on premenopausal women with iron deficiency without anemia (IDWA) found that a low-dose liquid fermented iron-bisglycinate supplement (LIS) significantly improved blood-iron status without causing gastrointestinal distress, including constipation. The study involved 85 women who took either LIS (27 mg) or a placebo for eight weeks. Results showed increased serum ferritin and total serum iron levels in the LIS group, with no significant increase in gastrointestinal distress.
Heme Iron Supplements
Heme Iron and Non-Heme Iron Combination
Research on blood donors compared the side effects of two iron supplements: one containing both heme and non-heme iron (Hemofer) and the other containing only non-heme iron (Erco-Fer). The study found that the combination of heme and non-heme iron resulted in fewer gastrointestinal side effects, including constipation, compared to the non-heme iron supplement alone. This suggests that heme iron supplements may be better tolerated.
Novel Iron Sources
Iron-Enriched Aspergillus Oryzae (ULT)
A study comparing iron-enriched Aspergillus oryzae (ULT) with ferrous sulfate (FeSO4) found that ULT had fewer gastrointestinal side effects. Participants reported less abdominal discomfort and a lower incidence of constipation when taking ULT compared to FeSO4. Compliance was also higher with ULT, indicating better tolerability.
Intermittent Iron Supplementation
Intermittent vs. Daily Iron Supplementation
Intermittent iron supplementation has been suggested as a safer alternative to daily supplementation. Studies have shown that intermittent supplementation reduces the risk of gastrointestinal side effects, including constipation, while still effectively preventing and treating anemia. This approach involves taking iron supplements one to three times a week instead of daily, which has been shown to be effective in maintaining iron levels with fewer side effects .
Iron and Vitamin C Combination
Impact of Vitamin C on Iron Absorption
Combining iron supplements with vitamin C can enhance iron absorption without increasing gastrointestinal side effects. A meta-analysis found that adding vitamin C to iron supplementation resulted in a small but significant increase in serum hemoglobin and ferritin levels. Importantly, the combination did not significantly increase the incidence of constipation or other gastrointestinal issues.
Conclusion
For individuals seeking iron supplements that do not cause constipation, several options are available. Low-dose iron supplements, heme iron combinations, novel iron sources like iron-enriched Aspergillus oryzae, and intermittent supplementation regimens have all been shown to minimize gastrointestinal side effects. Additionally, combining iron with vitamin C can improve absorption without exacerbating constipation. These alternatives provide effective solutions for maintaining iron levels while reducing the risk of uncomfortable side effects.
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