Can I Take Iron At Night? (Yes, But…)

Iron supplements come with several benefits, including indirectly improving your sleep quality. But, is there an ideal time of the day to take iron? In this blog, we discuss this question and more – to shed light on whether taking iron at night versus the morning affects its absorption and effectiveness.

Let’s dive in!

Can I Take Iron At Night?

Yes, you can take iron supplements at night but before doing so, consider the following:

1. Empty Stomach vs. With Food: Some people experience nausea or gastrointestinal discomfort when taking iron supplements on an empty stomach. Taking them with a small snack or meal helps alleviate these side effects.

2. Interactions with Other Medications or Supplements: If you’re taking other medications or supplements, especially those that can interact with iron, check with your healthcare provider or pharmacist about the timing of your iron supplement intake. Some of these medications include antacids, pancreatic enzymes, and Thyroid hormones.

3. Iron Absorption: Iron absorption can be affected by other nutrients. For example, vitamin C can enhance iron absorption, while calcium and certain types of fiber can inhibit it. Be mindful of your overall diet and consider factors that might affect iron absorption when deciding when to take your supplements.

4. Consistency: It’s generally recommended to take iron supplements consistently, either with meals or at a specific time of day, to ensure you maintain steady levels in your body. If taking iron at night fits better into your routine and helps you stay consistent, that’s perfectly fine.

Whether you take iron supplements at night or during the day should depend on what works best for you while still ensuring optimal absorption and minimal side effects.

Next, let’s consider what makes a given time of the day ideal when it comes to iron supplementation.

The Best Time To Take Iron Supplements

Here are some common recommendations and reasons for different timing options:

1. Morning with Breakfast: Many people find it convenient to take their iron supplements in the morning with breakfast. This ensures that you remember to take them consistently and minimizes the risk of gastrointestinal discomfort since you’re taking them with food. Taking iron in the morning also provides a boost of energy for the day ahead, especially if you tend to feel fatigued due to iron deficiency.

2. Evening with Dinner: Taking iron supplements in the evening with dinner is another option. If you tend to forget to take your supplements in the morning or if you find that you have more time to remember them in the evening, this is a better choice for you.

3. Before Bed: Some people prefer to take their iron supplements shortly before going to bed. This timing can be beneficial if you experience gastrointestinal side effects from the supplements, as you may sleep through any discomfort.

So, while there is no one-size-fits-all time during which it is best to take iron supplements, these are good options to consider depending on your personal preferences.

If you’re taking iron supplements to improve your sleep quality, let’s discuss whether or not there is any scientific evidence for this.

Do Iron Supplements Help With Sleep Issues?

Iron supplements may indirectly help with sleep in some cases, particularly if iron deficiency or iron deficiency anemia is contributing to sleep disturbances. Here’s how iron supplements may influence sleep:

1. Restless Legs Syndrome (RLS): Iron deficiency has been linked to the development or worsening of RLS symptoms. RLS is a neurological disorder characterized by uncomfortable sensations in the legs and an urge to move them, often disrupting sleep. Supplementing with iron can help alleviate RLS symptoms by correcting iron deficiency, thereby improving sleep quality and reducing nighttime awakenings associated with RLS.

2. Reduced Fatigue and Energy Levels: Iron deficiency anemia can lead to fatigue, weakness, and decreased energy levels, which may negatively impact sleep quality and duration. By addressing iron deficiency and increasing hemoglobin levels, iron supplements can help improve energy levels during the day, potentially leading to better sleep at night

3. Improved Oxygen Transport: Iron is essential for the transport of oxygen from the lungs to tissues and organs via red blood cells. Adequate oxygen delivery to the brain is important for maintaining normal sleep patterns and overall brain function. Iron deficiency can impair oxygen transport, potentially leading to disruptions in sleep architecture. By correcting iron deficiency, iron supplements may help ensure optimal oxygenation of tissues and promote better sleep.

4. Cognitive Function: Iron deficiency has been associated with cognitive impairments, including difficulties with concentration, memory, and attention. Sleep is essential for cognitive function and memory consolidation. By addressing iron deficiency and supporting cognitive function, iron supplements may indirectly contribute to better sleep quality and cognitive performance.

If you experience sleep disorders, seek professional advice from a sleep specialist to find the best solutions for your needs. In the meantime, consider natural sleep aids like weighted blankets. Our Cotton Napper, for instance, has an even weight distribution that provides deep touch pressure (DTP). This mimics the sensation of being hugged and helps with anxiety-like sleep disorders like RLS.

In the next section, let’s discuss how you can go about taking liquid iron if it has been prescribed by your doctor for sleep-related challenges.

How To Take Liquid Iron

Taking liquid iron supplements typically involves following the instructions provided by your healthcare provider. Here are some general guidelines for taking liquid iron:

1. Read the Instructions: Carefully read the label and any accompanying instructions provided with the liquid iron supplement. Follow the recommended dosage and any specific directions for use from your doctor.

2. Measure the Dosage: Use the measuring device provided with the liquid iron supplement to accurately measure the recommended dosage. Avoid using regular household teaspoons or tablespoons, as they don’t provide an accurate measurement.

3. Take With Water or Juice: Most liquid iron supplements can be diluted in water or juice to make them easier to swallow. Follow the instructions on the label regarding whether to take the supplement with food or on an empty stomach. Typically, it is recommended to take iron with a meal or shortly after you eat, to lessen the possibility of a stomach upset.

4. Avoid Mixing With Dairy or Antacids: Avoid mixing liquid iron supplements with dairy products or calcium-rich foods, as calcium can inhibit iron absorption. Additionally, avoid taking iron supplements with antacids, as they can reduce iron absorption as well.

5. Rinse Your Mouth: Liquid iron supplements may leave a metallic taste in your mouth. After taking the supplement, rinse your mouth with water or brush your teeth to help minimize any lingering taste

6. Consistency is Key: Take the liquid iron supplement consistently as recommended by your healthcare provider. Skipping doses or taking more than the recommended amount can lead to adverse effects or interfere with iron absorption.

7. Monitor for Side Effects: While iron supplements are generally safe when taken as directed, some people may experience side effects such as nausea, constipation, or stomach upset. If you experience any adverse reactions, discontinue use and consult your healthcare provider.

Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications, to ensure that it is safe and appropriate for you.

In the next section, we consider iron syrup dosages according to age and gender.

Iron Syrup Dosage For Adults And Children

It’s crucial to follow the recommendations provided by healthcare professionals or the instructions on the product label. However, here are general guidelines for iron syrup dosage:

Adults (19+ years) and Adolescents (13 - 18 years):

Dosages vary based on gender and iron status. For instance, adult women of childbearing age, especially those who experience heavy menstrual bleeding, may require higher doses of iron. Recommended dosages are typically:

• 10 mg of elemental iron per day for men and 10 to 15 mg for non-pregnant women.
• Closer to 30 mg per day for pregnant women
• 15 mg for breastfeeding women

 

Children (1 - 12 years):

Dosages depend on factors such as the specific age, gender, growth rate, and iron status.

• Recommended dosages do not exceed 10 mg of elemental iron per day.
• For children, always consult a pediatrician for specific dosage recommendations tailored to your child’s iron needs.

 

Infants (0- 12 months):

Iron supplementation for infants is typically provided in the form of drops rather than syrup. Dosage should be based on the recommendations of a pediatrician

• Breastfed infants may require iron supplementation starting around 4-6 months of age, as breast milk alone may not provide sufficient iron after this period.
• Formula-fed infants usually receive adequate iron from iron-fortified formula, but supplementation may still be recommended in certain cases.

 

Excessive iron intake can lead to toxicity, so adhere to your doctor’s prescribed dosages and seek guidance from healthcare professionals if there are any concerns about iron supplementation. Additionally, iron syrup should be stored out of reach of children to prevent accidental ingestion of large doses, which can be harmful.

In the next section, we consider dosages for people with iron deficiency anemia.

What Is The Liquid Iron Dosage For Anemia?

For anemia, the recommended ferrous sulfate dosage (a compound with iron) usually falls within the range of 15-30 mg depending on age, gender, iron status, weight, and several other factors. To read more about specific recommendations, read this blog by Healthline.

Liquid iron for anemia is typically taken once daily or as advised by your healthcare professional. Usually, it is recommended to start with a lower dose and gradually increase it to help minimize the risk of side effects like constipation or stomach upset.

In the next section, let’s discuss how much time it takes for liquid iron to take effect.

How Quickly Does Liquid Iron Work?

The speed at which liquid iron supplements work varies depending on individual factors such as the extent of iron deficiency, absorption rate, overall health status, and adherence to dosage instructions. In general, however, liquid iron supplements can start to have an effect within a few days to a few weeks for most people.

Here’s a rough timeline of how quickly liquid iron may work:

1. Immediate Effects: Some people experience immediate relief from symptoms such as fatigue or weakness shortly after starting iron supplementation. This quick response is often due to a placebo effect or improved hydration rather than an actual increase in iron levels in the body.

2. Symptomatic Improvement: People with mild iron deficiency or early-stage iron deficiency anemia, experience an improvement in their symptoms such as reduced fatigue, increased energy levels, and improved concentration. This may occur within a few days to a week of starting liquid iron supplementation.

3. Hematological Improvement: It typically takes a bit longer for liquid iron supplements to replenish iron stores and increase hemoglobin levels in the blood. Hematological improvement, such as an increase in red blood cell count and hemoglobin concentration, may start to occur within a few weeks to a month of consistent iron supplementation.

4. Complete Repletion: Achieving complete repletion of iron stores and normalization of iron levels in the body can take several months, especially in cases of severe iron deficiency or chronic iron deficiency anemia. It’s essential to continue taking the liquid iron supplement as directed by your healthcare provider to ensure adequate iron levels are maintained.

Healthcare providers may recommend periodic blood tests to monitor iron levels and adjust supplementation as needed based on individual response and changes in iron status over time.

Next, let’s look at some natural foods that will reap the benefits of iron while steering clear of the side effects of artificial iron supplements.

Natural Sources Of Iron

Here are some natural sources of iron to incorporate into your diet for healthy iron levels:

1. Red Meat: Beef, lamb, and pork are excellent sources of heme iron, which is the type of iron found in animal products and is more easily absorbed by the body compared to non-heme iron.

2. Poultry: Chicken and turkey are good sources of heme iron, similar to red meat.

3. Fish: Certain types of fish, such as tuna, salmon, and sardines, provide heme iron as well as other important nutrients like omega-3 fatty acids.

4. Shellfish: Shellfish such as oysters, clams, and mussels are rich in heme iron and also contain other essential nutrients like zinc and vitamin B12.

5. Beans and Lentils: Plant-based sources of iron include beans (e.g., kidney beans, chickpeas, black beans), lentils, and soybeans. While these provide non-heme iron, which is less readily absorbed than heme iron, they can still contribute significantly to your iron intake.

6. Tofu and Tempeh: These soy-based products are good sources of non-heme iron and are also high in protein, making them suitable options for vegetarians and vegans.

7. Leafy Green Vegetables: Dark leafy greens such as spinach, kale, and Swiss chard contain non-heme iron, along with other vitamins and minerals that support overall health.

8. Fortified Foods: Certain foods, such as breakfast cereals, bread, and pasta, may be fortified with iron to enhance their nutritional value.

9. Nuts and Seeds: Nuts (e.g. almonds, cashews) and seeds (e.g pumpkin seeds, sesame seeds) are good sources of non-heme iron, as well as healthy fats and protein.

10. Dried Fruits: Dried fruits like raisins, apricots, and prunes provide non-heme iron and can be enjoyed as a convenient snack or added to dishes like oatmeal or salads.

Pairing plant-based sources of iron with foods high in vitamin C, such as citrus fruits, bell peppers, or strawberries, can enhance iron absorption from non-heme sources.

Conclusion

Whether you choose to take iron supplements at night or during the day should depend on what works best for you and fits into your lifestyle. It’s essential to consider factors such as stomach sensitivity, interactions with other medications or supplements, and individual preferences when deciding on the timing of iron supplementation. Remember to consult with your healthcare provider before making any changes to your supplement regimen to ensure it aligns with your health needs and goals.