What are the Side Effects of Iron Supplements?
Iron is vital for our health, and taking supplements is a great way to combat low iron - but some supplements might not be right for everyone. WUKA experts discuss the possible side effects of iron supplementation and share tips to make the process easier - plus, why so many people are opting for iron gummies as a gentler alternative.
In this article we’ll be looking at:
Common side effects of iron supplements
The benefits of taking iron gummies vs tablets
How to minimise the side effects of iron supplements
Common Side Effects of Iron Supplements
If you experience any of the common side effects of iron supplements, its important to speak to your doctor or pharmacist for advice.
The most common side effects include:
Digestive Discomfort
Iron supplements in the form of tablets can be tough on your tummy. Common complaints include:
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Constipation
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Nausea
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Stomach cramps
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Bloating
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Diarrhoea (less common but possible)
Stool Changes
We hate to be the bearer of uncomfortable news, but iron supplements can turn your poo dark green or black. The good news is that this isn't harmful, but it can be alarming if you're not expecting it! This seemingly drastic change in colour is simply the iron that isn't absorbed making its exit.
Tooth Staining
If you take a liquid iron supplement you might want to be aware that it could temporarily stain your teeth. You can prevent this by using a straw to take the supplement, mixing it with juice or brushing your teeth straight after taking it.
Serious Side Effects to Watch For
Serious side effects are rare, but it makes sense to know about them in case they do occur when you take iron supplements. Seek medical advice if you experience any side effects that you’re not sure about or if you feel very unwell after taking them.
If you take too much iron, you could be at risk of developing organ damage, joint pain, fatigue and heart problems. You might also notice skin colour changes too.
Look out also for signs of an allergic reaction - rash, itching, difficulty breathing and swelling. Again, seek immediate medical advice if these side effects occur.
Side effects specific for different forms of iron supplements
Some forms of iron supplements can have more side effects than others, and knowing about them could help you choose the type thats right for you.
Side effects of traditional iron tablets
Most people typically report iron tablets have the most side effects, but this form do tend to be less expensive to buy.
Side effects of natural and whole iron supplements
Natural iron supplements and whole iron formulations tend to be a lot more kinder to the tummy, with fewer side effects in general and a more natural ingredient lists too. Most people are able to tolerate natural supplements quite well.
Side effects of vegan iron supplements
Vegan iron supplement options also tend to be more gentle on the digestive system, and quite often include absorption enhancers such as Vitamin C.
Iron gummies vs traditional supplements
Iron gummies are fast becoming a real game-changer for many people struggling with traditional supplements - and its easy to see why.
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Gentler on the tummy: gummies often cause fewer digestive issues than traditional tablets; the iron is typically formulated to be more gentle on your system.
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Easier to remember: iron supplements can quickly become one more thing you need to remember. But because gummies tend to be sweet (and more palatable than a pill you need to swallow or a liquid you have to force down!) they’re an easier option for many, and you’re less likely to forget about them.
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Easier absorption: iron gummies such as new WUKA Cycle Care Iron with Vitamin C gummies are intentionally designed to improve how your body absorbs the vital mineral. Vitamin C helps with absorption, which is why we used this combo.
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Better taste: traditional iron supplements can leave a metallic taste in your mouth, iron gummies usually have pleasant flavours that mask the iron taste.
How to minimise the side effects of iron supplements
Sometimes, common side effects can’t be avoided, but there are things you can do to minimise them.
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Take your supplements with food (unless your doctor or pharmacist says otherwise), and split the dose throughout the day to minimise side effects as much as possible. You should also avoid taking iron with calcium rich foods ( studies show that calcium can reduce the absorption rate of iron) and skip the tea or coffee too ( research shows that caffeine can also affect how iron is absorbed by the body).
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Try a different type of iron supplement - switching from tablets to gummies can make a huge difference for many!
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Look for iron supplements that include Vitamin C, for enhanced absorption.
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Look out for whole iron options
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If you’re pregnant, start with lower doses of your supplement to minimise side effects, and take them alongside food to aid digestion. Speak to your GP before taking supplements.
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Look for gentle formulations if you struggle with tummy upsets after taking iron supplements. Iron gummies tend to be a lot easier on the tummy and tolerated really well by most.
Tips to boost iron levels
Iron supplements should be taken alongside a healthy, balanced diet filled with iron rich foods. Its a good idea to avoid combining supplements and foods with tea and coffee as they can affect how well your body absorbs iron.
Interestingly, this study suggests that cooking with a cast iron pan can also be great for boosting iron levels too.
Find out more about what causes low iron here.
The Bottom Line on iron supplements and side effects
Yes, side effects are common with many forms of iron supplements, but some options such as iron gummies often provide a more pleasant experience. The key is finding the right form and routine that works for your body. Always speak to your GP to find out the right supplement for you.
Keep in mind that while gummies and natural formulations might reduce side effects, they still need to be taken seriously as supplements. Follow dosing guidelines carefully, store all forms safely away from children, and monitor your body's response.
Take a look at our Cycle Care Iron Gummies with Vitamin C - flavoured with natural raspberry, they’re vegan, gluten-free and non GMO. We don’t use artificial flavours or additives either.
