Iron is one of the most important trace elements in our body, because iron is responsible for our cellular respiration to function properly. You are not sure how much iron you should take daily? You have heard of iron powder as a supplement, but you are not yet convinced of its effect? Then you've come to the right place. We are pleased that you have found your way to our big iron powder test 2020. Here you will find all the information about the dosage and the correct intake of iron powder. In the following, we will tell you which foods have a high iron content and for whom iron supplementation makes sense.
- 1 Weekly newsletter with the best personal finance tips
- 2 The most important facts
- 3 The Best Iron powder: Our Picks
- 4 Buying and evaluation criteria for iron powder
- 5 Guide: Questions you should ask yourself before buying iron powder
- 5.1 What is iron powder and how does it work?
- 5.2 When and for whom is it useful to take iron powder?
- 5.3 How much does iron powder cost?
- 5.4 What types of iron powder are there?
- 5.5 How should iron powder be dosed?
- 5.6 Can I cover my daily requirements with food?
- 5.7 What side effects can iron have?
The most important facts
- Iron is one of the most important trace elements in our body. It is responsible for the absorption and transport of oxygen in our body.
- The daily requirement of iron for an adult man is 10 milligrams and for a woman 15 milligrams. Diet and menstruation are two factors responsible for the increased iron requirement.
- Especially for vegans and vegetarians it is difficult to take in the recommended daily dose of iron. Preparations such as iron powder provide a way of maintaining the iron balance.
The Best Iron powder: Our Picks
Buying and evaluation criteria for iron powder
When buying iron powder, you should pay attention to various aspects, such as:
By making the right choice for you, you can save money and also ensure that you don't add anything to your body that it doesn't need. Therefore, always look for high quality and, if necessary, ask to see the manufacturer's certificates.
Iron is a trace element that is often not sufficiently absorbed in the diet. Iron powder is a supplement that balances your iron balance.
However, if you simply want to improve your iron balance, you can follow the doctor's recommendations. The guideline is 10 milligrams for men and 15 milligrams for women (1).
Iron is the most abundant trace element in our body. Accordingly, it is responsible for our vital oxygen transport. Oxygen enters our body through the lungs. With the help of iron, the red blood cells are bound to the haemoglobin (2).
If the body has too little iron to process, this has a negative effect on our body.
The most common cases include pale and brittle skin, as well as a higher risk of infection. You also get headaches more often and are nervous more often (3). By supplementing with iron powder, this risk is reduced by a lot. Especially for patients with an acute iron deficiency, the supplementation of iron is essential.
You now know the recommended daily amount of iron for men and women. In the following we will show you a few foods with which you can supplement your necessary iron:
|Foods||Iron (mg) per 100 grams|
Dark meat has a particularly high iron content. You can also cover your daily iron requirements with vegetables and pulses. However, it has to be said that animal iron is better absorbed by the body.
Iron powder is a very good alternative to conventional iron tablets. It is therefore directly available to the body. In most cases you can buy them as sticks.
The recommended daily dose is one stick. The pack size is variable. However, 20 sticks are packed in the standard packs. Often the iron is compounded with a vitamin C, which makes it easier for the body to take orally. With a dose of 10 to 14 milligrams per stick, you can prevent iron deficiency. The vitamin C also strengthens your immune system.
For vegans or vegetarians, there are various capsules or tablets that are not free of animal substances. Iron powder, on the other hand, is free of lactose, gluten and is also vegan. So even if you have an intolerance, it is no problem to find the right iron powder. However, if you have any concerns despite all this, talk to your doctor and find out which variant is right for you. You can also ask various manufacturers and find out which ingredients are contained in their products.
Guide: Questions you should ask yourself before buying iron powder
In order to inform you comprehensively about the effectiveness of iron powder and to give you an understanding of the current state of science, we have summarised all the important information in the following sections.
What is iron powder and how does it work?
Essential for the metabolism
The trace element iron plays a special role in maintaining our metabolism. If you do not cover your iron requirements sufficiently over a longer period of time, deficiency symptoms can occur in the form of weakness and listlessness.
The red blood cells are bound to the haemoglobin with the help of iron. This allows the blood to be distributed throughout the body.
Important for the appearance of the skin
What does iron have to do with our outer appearance? As already mentioned, iron is essential for a well-functioning metabolism. Good blood circulation also strengthens our skin, hair and nails. Well perfused epifascial veins ensure a well perfused skin (4). Epifascial veins run in the lowest layer of the skin.
From these vessels, important nutrients reach the upper layer of the skin and are thus supplied with moisture. If you don't consume enough iron, you will notice that your skin looks worse. With iron deficiency, the body tries to save energy, which means that this layer of skin is no longer supplied with sufficient blood. Other symptoms are cracked corners of the mouth and hair loss (5).
When and for whom is it useful to take iron powder?
Women can lose around 15 to 35 milligrams of iron during menstruation, which should naturally be returned to the bloodstream through food or supplements. In addition, a woman's menstrual period varies in strength. Women who suffer from very heavy menstruation, so-called hypermenorrhoea, can lose up to 100 milligrams of iron.
With such a high loss, deficiency symptoms come into effect that can only be compensated for with an additional supplement. Due to the strain placed on the body by sport, it needs more oxygen (7). If the necessary iron is lacking, the athlete's muscles can no longer perform to their full potential. It makes sense for athletes to take iron.
How much does iron powder cost?
|Iron powder||approx. 10 to 15 €/ 100 gram|
|Iron powder in capsules||approx. 12 € to 20 €/ 100 gram|
Iron powder in capsules is a little more expensive because the weighed amount of iron is ideally packaged in capsules for ingestion. This saves you work by not having to weigh out the iron you need before taking it. The conventional iron powder is a little cheaper because you have to dose the fixed amount of iron yourself.
What types of iron powder are there?
Basically, these two dosage forms do not differ much from each other. However, we will show you the hidden advantages and disadvantages in the further course of our guide.
You can dose the conventional iron powder yourself. The enclosed scoop allows you to mix the desired amount with water. Depending on the manufacturer, the iron powder may contain additional flavours that change the taste of the powder. Common flavours include blackcurrant and grapefruit. Many powders also contain vitamin C. Vitamin C has a positive effect on the absorption of iron in our bloodstream. The iron is thus processed more quickly.
An overdose leads to abdominal cramps. The addition of flavouring is supposed to make it easier to take iron. The only disadvantage of iron powder is that the consumer has to dose the recommended amount himself. In addition, the good taste can cause too much iron to enter the body.
Another option for taking iron are the so-called iron powder capsules. Here, the dosed iron powder is inside the capsule. The capsule is broken down by the body during ingestion and the active ingredient can enter the blood.
These can simply be swallowed with a sip of water. The standard size of the capsules ensures the correct dosage. This makes overdosing almost impossible. Depending on the doctor's dosage recommendation, even one capsule a day is enough.
The only drawback is that the hard capsules are often made of gelatine, which makes them unsuitable for vegetarians and vegans. Alternatively, hard capsules are now made on a vegetable basis, so-called cellulose. However, hard capsules made of gelatine are still the market leader.
How should iron powder be dosed?
For these selected groups of people, it makes sense to take a capsule as a supplement to a balanced diet. If you still have deficiency symptoms, please consult a doctor immediately.
Can I cover my daily requirements with food?
What side effects can iron have?
- Stomach problems
You should therefore be careful whether taking iron in addition makes sense for you. Inform yourself thoroughly before taking the various supplements and have full control over your individual dosage. Also pay attention to the quality of the iron and which manufacturers are trustworthy (10).
Image source: Ð¡ÑƒÑˆÐ¸Ñ†ÑŒÐº/ 123rf.com
Tagesempfehlung Eisen für einen erwachsenen Mann und eine erwachsene Frau.
Eisen ist für die Sauerstoffaufnahme und Zellatmung mitverantwortlich.
Eine Überdosierung kann einige Nebenwirkungen mit sich ziehen.
Epifasziale Venen sind für ein gutes Hautbild verantwortlich.
Merkmale für ein schlechtes Hautbild bei Eisenmangel.
Eisenmangel bei Frauen liegt zu großen Teilen an der Monatsblutung.
Sportler benötigen einen großen Eisenanteil im Körper, als Menschen, die keinen Sport betreiben.
Schwangere benötigen eine höhere tägliche Eisendosis.
Zu viel Eisen im Körper kann zu Nebenwirkungen führen.
Risiken der Supplementierung von Eisen.