Taking Iron with Vitamin D: Is it SAFE or Not?

Short Answer: It is generally safe to take iron and vitamin D together or one after another.

Iron and vitamin D are both healthy supplements.

Iron contains a metal that is essential for red blood cell production and energy levels.

Vitamin D has a hormone that is important for bone health, immune function, and inflammation regulation.

According to Ayurveda, iron and vitamin D can be taken together, but with some precautions.

Iron is considered a hot substance that can increase the pitta dosha, while vitamin D is considered a cold substance that can balance the pitta dosha.

However, too much iron can cause acidity, constipation, and liver problems, while too much vitamin D can cause nausea, vomiting, and kidney problems.

Ayurveda recommends taking iron and vitamin D with milk or ghee to reduce their side effects and enhance their absorption.

But according to science, iron and vitamin D have a complex relationship that depends on several factors.

Vitamin D may affect iron status by promoting the production of red blood cells and suppressing the expression of hepcidin, a hormone that regulates iron absorption and storage.

Low levels of inflammation and hepcidin increase iron availability for red blood cell synthesis by preventing iron from being trapped in macrophages.

However, some studies suggest that high doses of vitamin D may impair iron absorption by increasing calcium levels in the gut.

Iron may also affect vitamin D status by influencing the activity of enzymes that synthesize and degrade vitamin D in the body.

As a nutritionist, my advice is to try first.

If after taking iron and vitamin D together you experience side effects such as stomach pain, constipation, diarrhea, nausea, vomiting, headache, or dizziness, then stop combining them. And if you can tolerate them, then continue.

However, you should be mindful of the quality and quantity of iron and vitamin D you consume.

Because too much or too little of either nutrient can cause health problems such as anemia, osteoporosis, infections, or toxicity.

Whether you take them together or not, you should always choose high-quality supplements that are tested for purity and potency.

Because some supplements may contain contaminants or inaccurate doses that can harm your health.

You should also consult your doctor before taking any supplements to check your blood levels and determine the appropriate dosage for your needs.

You can store iron and vitamin D supplements in a cool, dry place away from direct sunlight and heat.

Do not store them in the bathroom or near the stove.

You should also keep them out of reach of children and pets.

Finally, remember, iron and vitamin D are not substitutes for a balanced diet. They are meant to supplement your intake of these nutrients from food sources.

You should eat a variety of foods that are rich in iron and vitamin D, such as meat, poultry, fish, eggs, dairy products, leafy greens, beans, nuts, seeds, fortified cereals, mushrooms, and oily fish.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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