Are you taking iron supplements wrong? Expert shares tips

A sports nutritionist in Australia says iron pills can help, but you have to take them correctly to see results.

In an article for the Conversation on Tuesday, Alannah McKay from Australian Catholic University broke down the ins and outs of iron supplements.

"The body needs iron to make new red blood cells, and to support energy production, the immune system and cognitive function," McKay wrote. She noted that iron deficiency can cause symptoms including fatigue, weakness and reduced concentration.

While most Americans get sufficient iron through diet, certain groups are at higher risk for deficiency. These include menstruating or pregnant women, people with gastrointestinal conditions, young children, athletes and frequent blood donors.

McKay emphasized the importance of proper dosage, stating the "sweet spot" for elemental iron is between 60 and 120 milligrams. She cautioned that too little won't address deficiency, while excess can cause gastrointestinal issues.

Timing and method of intake also play crucial roles in supplement effectiveness. McKay's advice? Take that iron pill first thing in the morning before you eat. Your body absorbs more iron early on. Got a queasy stomach? Try taking it every other day instead, she says.

McKay believes iron supplements are a quick and cheap fix for low iron levels. But she warns you have to use the right stuff in the right way, or it won't do anything.

McKay advises consulting a doctor before starting any iron supplementation regimen. Want to know if you're low on iron? Get a blood test. It'll tell you how much you need too.

She also gave a shout-out to iron-rich foods like meat, fish, greens, and beans.

McKay's bottom line: Iron pills can help if you're genuinely low, but talk with your doctor and follow the instructions precisely.