SUP24 Introduction: Iron bisglycinate is a popular form of iron supplement known for its high bioavailability and minimal side effects compared to other forms of iron. In this article, we will explore the various factors that can either enhance or inhibit the absorption of iron bisglycinate in the body, as well as discuss the optimal timing for taking this supplement.
Enhancers of Iron Bisglycinate Absorption
Several factors can enhance the absorption of iron bisglycinate in the body. One key enhancer is vitamin C, which helps increase the absorption of non-heme iron, the type of iron found in plant-based foods and supplements like iron bisglycinate. Consuming vitamin C-rich foods or supplements alongside iron bisglycinate can significantly boost its absorption.
For example, a study published in the American Journal of Clinical Nutrition found that consuming 100 mg of vitamin C alongside an iron supplement increased iron absorption by up to 67%.
Inhibitors of Iron Bisglycinate Absorption
On the other hand, certain compounds can inhibit the absorption of iron bisglycinate. One common inhibitor is calcium, which can interfere with the absorption of both heme and non-heme iron. It is advisable to avoid consuming calcium-rich foods or supplements at the same time as iron bisglycinate to maximize its absorption.
Another inhibitor is tannins, which are found in tea and coffee. These compounds can bind to iron and reduce its absorption in the body. It is recommended to avoid consuming tea or coffee within a few hours of taking an iron bisglycinate supplement.
Timing of Iron Bisglycinate Supplementation
The timing of iron bisglycinate supplementation can also impact its absorption and effectiveness. It is generally recommended to take iron supplements on an empty stomach to enhance absorption, as certain compounds in food can interfere with iron absorption.
However, some individuals may experience gastrointestinal discomfort when taking iron supplements on an empty stomach. In such cases, taking iron bisglycinate with a small amount of food can help alleviate these symptoms without significantly impacting absorption.
Conclusion
In conclusion, iron bisglycinate is a highly bioavailable form of iron supplement that can be enhanced or inhibited by various factors. Consuming vitamin C alongside iron bisglycinate can boost absorption, while avoiding calcium-rich foods and beverages like tea and coffee can help prevent inhibition of absorption. Additionally, paying attention to the timing of supplementation can further optimize the effectiveness of iron bisglycinate. By understanding these enhancers, inhibitors, and timing considerations, individuals can make the most of their iron bisglycinate supplementation for improved iron levels and overall health.
