Iron
TL;DR
something.
Vitamin c aids/boosts absorption.
Mineral.
Avoid taking vitamins, minerals and other supplements for 30-60 minutes after consuming coffee - it contains compounds (polyphenols) that limit the absorption of many micronutrients.
Forms/Types
More?
Quality
As with all supplements - buyer beware. It's quite common for supplements to be contaminated with a variety of impurities, often in the form of heavy metals, and/or contain far more or less of the ingredients stated on the label. There's no simple rule of thumb to avoid this, such as avoiding cheap or imported products; expensive or well-known brands produced in-country may be just as bad. Ideally you should take some time to find products (if you can) that;
- have been laboratory tested on behalf of the manufacturer by a reputable body or company that operates in your country or region (here's an example of a Peak Supps creatine supplement available on Amazon in the UK which has been tested by Eurofins: Creatine Monohydrate Powder 1Kg | Pure Micronised | Packaging May Vary - see pictures 3 & 4)
- have been laboratory tested by an independent testing company that ranks product purity and ingredient amount accuracy on behalf of consumers (usually funded by affiliate sales of those products). An example of this is Labdoor.
Haemoglobin
Haemoglobin is a protein in blood that transports oxygen around your body.
To make haemoglobin it is important that you eat enough iron every day.
Dosage - How Much?
Deficiency - Too Little
Low iron levels lead to low haemoglobin which can cause many symptoms, including:
- fatigue
- brain fog
- shortness of breath
- headaches
- paler than normal skin
- noticeable heartbeats (heart palpitations)
More likely in those under 25, women and those with black or asian heritage, in warmer months in the UK. 1
Toxicity - Too Much
Side Effects
When to Avoid Use - Interactions/Contraindications
Iron reduces the absorption of the antioxidants in green tea.
Calcium reduces absorption.