Taking Iron Daily Can Backfire—Plus 6 Other Supplement Mistakes You’re Probably Making

Feeling exhausted all the time or dealing with an uptick in hair loss is no fun. If you’ve been told that your iron (ferritin) levels are low, or you are anemic, you likely want to get those levels up fast so your health rebounds. But experts warn that some of our best intentions surrounding iron supplementation can backfire. Here are the common iron mistakes to avoid—like taking iron daily—and a smarter way to boost levels so you feel better asap.

Mistake #1: Taking iron daily

“A common misconception is that taking more iron, or taking it every day, must produce better absorption,” says Sarassawadee Suwanjinda, MD—known as Dr. Petch— co-founder of Healthi Life Longevity Center. But a quirky biological process often prevents daily iron from being the best approach to treating iron deficiency.

Why? Iron absorption is regulated by a hormone called hepcidin. “After an oral iron dose, hepcidin can temporarily reduce the amount of iron absorbed from subsequent doses,” Dr. Petch explains. It often works like a gatekeeper, protecting the body against a potential iron overdose. Research in the journal Blood shows there is a 24-hour window where this iron-regulating mastermind hormone blocks iron from being stored by cells.

So Dr. Petch says, “for some people, alternate-day dosing may improve iron absorption and can sometimes be easier to tolerate than daily supplementation.” Talk to your doctor regarding the best dosing frequency for your situation. And remember what Dr. Petch says: “More is not automatically better.”

Nutrition expert and internist Fred Pescatore, MD, also points out an important distinction here. “The body has iron stores and iron availability,” he says. “If you take too much, you never build up the iron stores or reserves and the problem will persist.”

Tip: Consider taking iron on an alternate-day schedule.

Mistake #2: Thinking low-iron is only a problem for young women

“Iron deficiency is often associated with menstruation, so many women assume that once they reach menopause, it is no longer something they need to think about,” says Dr. Petch. “That is not always the case. When I see iron deficiency in a postmenopausal woman, it is important to understand why it is happening rather than automatically recommending an iron supplement.”

She says common culprits include:

• Inadequate dietary intake: Not getting enough of the mineral from meals.
• Impaired absorption. The digestive system can’t properly absorb iron from food or supplements, so it passes through unused.
• Hidden blood loss. Sometimes women have a gastric bleed or a medical problem like fibroids that steals iron inside their system.

“Persistent iron deficiency after menopause deserves proper medical evaluation,” Dr. Petch stresses. “The goal should be to identify the cause, not simply normalize a number on a blood test. Unexplained iron deficiency should be a reason to investigate further, not simply a reason to buy a stronger supplement.”

Tip: Ask your doctor to help you find the root of your iron loss.

Mistake #3: Taking the wrong type of iron

It’s a familiar scene: You’re standing in the supplement aisle at the store and you see “iron” on a bottle’s label so you throw it in your cart. But not all iron supplements are created equal—and choosing the right formulation can make the difference between success and uncomfortable side effects that impede your healing.

“Iron supplements in the form of sulfates or gluconates are notorious for causing cramping and constipation,” cautions certified nutrition specialist Ann Louise Gittleman, PhD. And those GI complaints are a big reason why women often quit taking much-needed iron pills. What type to reach for instead? “A chelated form of iron, such as iron bisglycinate, is much more stomach-friendly,” Gittleman says.

Tip: Consider looking for supplements like THORNE Iron Bisglycinate.

Mistake #4: Not taking iron with this helper vitamin

Iron is a tricky substance to absorb. The body only retains 10 to 20 percent of any iron pill, according to Turkish research. If you’re taking your iron supplement alone, you could be missing a simple trick that dramatically boosts absorption. The American Journal of Clinical Nutrition finds that consuming vitamin C with your iron can double your iron absorption—and in some cases increase it nearly 10 times. “Vitamin C helps improve the absorption of non-heme iron, particularly the type found in plant foods,” Dr. Petch adds.

Tip: Wash your iron pill down with a sip of orange juice.

Mistake #5: Putting interfering nutrients into the gut

Just as vitamin C boosts iron absorption, other factors can block it. “What someone takes iron with also matters,” cautions Dr. Petch. “Tea, coffee, calcium and certain foods or medications can interfere with absorption when taken around the same time.” Research from the Veterans Administration Medical Center in Virginia found drinking one cup of coffee impaired iron absorption by 39 percent. Plus, medications such as antacids or proton pump inhibitors can dampen iron usage in the body.

Tip: Avoid drinking coffee and tea at least two hours before and after taking your iron supplements.

Mistake #6: Not eating enough

We may think we’re eating a healthy balanced diet, but many of us unknowingly fall short. Dieting and GLP-1 medications may worsen this shortfall. “As we age, people eat less, eat less red meat and our ability to digest food properly decreases due to decreased enzyme ability,” Dr. Pescatore notes. Those sneaky age-related factors can worsen our iron levels without us even knowing.

Tip: Dr. Pescatore recommends “eating more foods rich in iron like red meat, dark green leafy veggies, oysters, white beans, chocolate, lentils, sardines and chickpeas.”

Mistake #7: Not thinking iron is important

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Dr. Petch warns against one final error: “The bigger mistake I see with supplements in general is treating them as harmless insurance. Iron is something we need!” And when your levels drop too low, food alone often isn’t enough to restore them. So don’t skip oral iron supplementation if your doctor deems it can help you.

Tip: Don’t rely on food alone to dig yourself out of an iron rut.

Bottom line on iron supplements

Take this thoughtful approach from Dr. Petch: “First confirm deficiency with appropriate blood testing, understand why it is happening and then personalize the dose and schedule rather than supplementing indefinitely.” Understanding how iron works in the body—instead of simply oversupplementing with the wrong pills or the wrong daily frequency—can be the key to recovering fast and feeling like your old self again.