Iron is an essential mineral found in many foods, especially red meat, poultry and fish, including organ meat. Iron is also found in nuts and legumes, tofu and soy, greens, potatoes, peas, green beans, broccoli and water melon. Iron helps produce hemoglobin, the protein in red blood cells that carries oxygen. And it's essential for our muscles and organs. However, side effects of this essential nutrient range from mild to severe, and can include death.
Too much iron can lead to big problems.
Common Side Effects
The most common reported side effects from supplements are nausea, diarrhea, constipation and heartburn. These side effects are most often experienced when iron is taken on an empty stomach.
Iron Overload Disease
Insufficient iron is not common among adult men or postmenopausal women. Unless directed by a physician, if these individuals take iron supplements, they could be at risk for iron overload disease. When this happens, excess iron is stored in the blood and organs and can lead to cirrhosis of the liver, severe heart problems and diabetes. There may also be a correlation between excessive iron and diseases such as cancer and Alzheimer's. According to the U.S. Food and Drug Administration, 45 mg of iron a day is safe.
Iron and Cardiovascular Disease
Research cited by the U.S. National Institutes of Health Office of Dietary Supplements suggests that iron can help free radicals do damage to our cells. Free radicals, which have been linked to heart disease, start a chain reaction that damages our cells. Iron may also help in the process of oxidation of LDL, the harmful cholesterol. None of this is good news for people with cardiovascular problems.
Possible Drug Interactions
The University of Maryland Medical Center reports that there is evidence that iron may interfere with the absorption of some medications. Experts recommend allowing a two-hour window between taking iron supplements and medication.
Iron and Children
One of the most dangerous side effects of iron is on children. Ferrous sulfate, a type of iron, is the No. 1 cause of accidental poisonings among children. Iron has been fatal to children who have ingested as little as 200 mg. Iron must be kept out of children's reach.
Who May Need More Iron?
People with iron deficiencies such as anemia will be advised to increase their iron intake by their doctor. Also, men and women who participate in intensive physical activity may also have low iron levels. Of these, the most prone groups to low iron are female athletes, distance runners and vegetarians. But because of the risk factors of excess iron, supplementation is best pursued under the care of a doctor.
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