Should iron be taken in the morning on an empty stomach?

Minerals, including metals, are a very important part of our daily diet. Among people who are not professionally involved in nutrition, iron is one of the best-known micronutrients. It is commonly associated with its role in the functioning of the haematopoietic system and the prevention of anaemia, but not everyone is aware of how to optimise its absorption and the optimal times for consumption.

1. What role does iron play in the body?
2. How does iron enter the body?
3. How to use iron supplements?

What role does iron play in the body?

One of the most important functions of iron in the body is its participation in the transport of oxygen from the lungs to the tissues via the circulatory system. This element co-creates proteins that enable the effective management of the second most abundant gaseous element in the air after nitrogen.

For this reason, iron is necessary for the proper functioning of the muscles and nervous system, as well as for maintaining optimal energy levels throughout the day and controlling mood and connective tissue condition. In addition, it promotes the harmonious development of young organisms and regulates hormone balance.

How does iron enter the body?

Food products are the main source of iron for human tissues. However, not all of them are easily absorbed, as this element occurs in various chemical forms, depending on the origin of the products. Foods of animal origin, more specifically meat, are considered the most valuable sources. They contain iron in the form of haem, which the body can easily utilise. The easiest way to get the right amount of iron is to eat beef, but also poultry, fish and seafood. 

Foods suitable for vegans (containing non-haem iron) are characterised by poorer bioavailability. Plant sources of this element include green leafy vegetables and legume seeds. Fortified products (e.g. breakfast cereals) and dietary supplements are becoming increasingly important in the daily iron intake of people who avoid meat.

How to use iron supplements?

Thanks to advances in pharmacotherapy and the dietary supplement market, it is very easy to regulate iron levels by using highly absorbable preparations containing high doses. Most often, they contain iron in the form of haem in portions exceeding the daily energy requirement. However, in order to optimise your nutritional status with this element, it should be used under the right conditions.

Taking capsules or tablets on an empty stomach can have a positive effect on absorption kinetics, but can sometimes cause side effects in the gastrointestinal tract. For this reason, it is best to take supplements between meals or during or after a light meal. It should contain a rich source of vitamin C (which improves absorption and is found in many fruits and vegetables) and be low in certain compounds (which hinder absorption) found in nuts, seeds, coffee, tea, milk and some sweetened carbonated drinks.