Iron and Vitamin D Together: Unveiling the Benefits and Risks

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It cannot always be night, and luckily so.

Exposure to sunlight is necessary to get in some very important Vitamin D, at least that’s what I’ve been hearing since I was a child.

Turns out that it’s even more important than I expected.

Both Iron and Vitamin D are not only crucial for our bodies to function well, but we need Vitamin D to absorb Iron.

Now comes the question, do we need to supplement these to be as healthy as possible?

This article is written based on my own experience and the currently known research around both supplements.

In this article, I’m going to give you everything you need to know about Iron and Vitamin D.

In the practical information, I’ll discuss what the compound is, how it works, if it’s safe (who should avoid it), the (possible) benefits, and (possible) side effects.

Practical information about Iron

What is Iron?

Iron is an essential mineral that our bodies need for growth and development.

Our bodies can’t produce it themselves, but it’s found in all kinds of different foods. Besides this, Iron is available as a dietary supplement.

How does Iron work?

Iron is used to make hemoglobin, which is a type of protein that can be found in red blood cells.

Hemoglobin is crucially important because it’s used to transport oxygen from the lungs to all other parts of the body.

Without enough iron, there wouldn’t be enough red blood cells to transport oxygen, and this would lead to fatigue.

Iron is also important for myoglobin, which can be found in our muscles. Besides this, it’s also used during the production of certain types of hormones.

Is Iron safe and who should avoid it?

Iron is generally recognized as safe up to around 40-45 mg daily (depending on age and sex).

Higher dosages should only be taken after consulting your medical advisor.

Adult men need around 8 mg of Iron daily, while women need 18 mg ( 27mg during pregnancy) between the age of 19-50 and 8 mg after age 50.

People that work out a lot may need more Iron, because of the Iron lost through sweat.

What are the benefits of Iron?

Mainly people with iron deficiency will benefit from supplementing Iron.

Iron can help with:

• More hemoglobin in the blood.
• More energy
• Boosting athletic performance (athletes have higher iron needs)
• Less bruising
• Cognitive function
• Healthy pregnancies (higher iron needs)
• Sleep Quality
• Healthy immune system
• Overall health

What are the side effects of Iron?

The possible side effects of Iron from taking (very) high dosages are:

• An upset stomach/ abdominal pain
• Diarrhea
• Vomiting
• Nausea

Practical information about Vitamin D

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that we get through food and a hormone that our bodies make themselves, mainly by exposure to sunlight.

There aren’t many foods that are high in Vitamin D, so many people don’t get/ produce sufficient amounts.

This is why dietary Vitamin D is among the most popular supplements.

How does Vitamin D work?

Vitamin D helps our bodies in the absorption and retention of both calcium and phosphorus.

These two minerals are present nearly everywhere in our bodies and our of crucial importance for bone health.

Research has only found that many of our tissues are susceptible to Vitamin D, and therefore the benefits reach far beyond bone health.

This is why sufficient Vitamin D is so important.

Is Vitamin D safe and who should avoid it?

Vitamin D is generally recognized as safe when taken in responsible dosages. Doses of up to 5,000 IU daily should be tolerated.

In general, there are no people that should avoid Vitamin D supplementation.

During autumn and winter, it’s even advised, especially in countries with low sun exposure.

What are the benefits of Vitamin D?

Vitamin D can help with:

• Important for bone health (calcium/ phosphorus)
• A strong immune system
• Boosting mood and reducing feelings of depression
• Weight loss (in combination with a diet)
• Possibly preventing certain illnesses/ severe diseases
• Overall health

What are the side effects of Vitamin D?

The possible side effects of Vitamin D when taking (very) high dosages are:

• Nausea
• Vomiting
• Constipation
• Weakness
• Kidney failure

Is it safe to take Iron and Vitamin D together?

Yes, if you follow the recommended dosages then taking Iron and Vitamin D together is safe.

Iron is considered safe for healthy adults in dosages up to around 40-45 mg daily (depending on age and sex). Dosages higher than this should only be taken if recommended by a medical advisor.

Vitamin D is considered safe for healthy adults in dosages up to 5,000 UI daily. Dosages higher than this should be discussed with a medical advisor.

Vitamin D is often advised during autumn and winter because insufficient Vitamin D levels are fairly common.

What dosage of Iron and Vitamin D should you take?

Iron

The ideal dosage of iron is different depending on sex and age. I’ll be discussing healthy adults only in this article.

For men the recommended daily dosage of iron is 8 mg.

Women need a higher dosage of iron of about 18 mg daily, but this increases during pregnancy to 27 mg daily.

Athletes or people that work out often tend to need more iron as well because they lose iron while sweating.

A high-quality Iron supplement, that is easily digestible, is the Ferrous fumarate from Bulk Supplements. The recommended dosage is 18 mg daily.

Vitamin D

The recommended dosage of Vitamin D is around 400-800 UI daily for most healthy adults.

If you currently have a deficiency then higher dosages might be appropriate.

A great way to take a Vitamin D supplement is together with Vitamin K and Vitamin C.

Vitamin D from Nootropics Depot is a high-quality and lab-tested supplement, that combines all three for maximal absorption and synergetic benefits.

Who should avoid taking Iron and Vitamin D?

Both Iron and Vitamin D are important in the well-functioning of our bodies, and neither should be avoided by a certain group of people.

Possible benefits of taking Iron and Vitamin D together?

By taking Iron and Vitamin D together, you could get the following benefits:

• Improved bone health
• A strong immune system
• Boosting mood and reducing feelings of depression
• Weight loss (in combination with a diet)
• Possibly preventing certain illnesses/ severe diseases
• More hemoglobin in the blood.
• More energy
• Boosting athletic performance (athletes have higher iron needs)
• Less bruising
• Better cognitive function
• Healthy pregnancies (higher iron needs)
• Improved sleep quality

Possible side effects of taking Iron and Vitamin D together?

Based on current knowledge about Iron and Vitamin D, the following side effects might occur:

• An upset stomach/ abdominal pain
• Diarrhea
• Constipation
• Vomiting
• Nausea
• Kidney failure
• Weakness

When is the best time to take Iron and Vitamin D?

Iron and Vitamin D can be taken at any time of the day.

It’s best to take them with a meal or right after to increase the absorption of Vitamin D and decrease the possibility of an upset stomach.

Do I recommend taking Iron and Vitamin D together?

A healthy body and strong body, we’re going to need some Iron and Vitamin D for that.

I get my blood tested regularly and had an iron deficiency once. In my experience, you feel way more fatigued.

Vitamin D is another story, I live in Belgium where the weather is really bad most of the year. A deficiency is very common (not only here), so I supplement Vitamin D daily year-round.

Vitamin D is needed for the proper absorption of Iron, so if have a deficiency this could cause you to be deficient in both.

I currently don’t need an Iron supplement, but this may or may not change in the future.

If you’re interested in the benefits and don’t fall into a category that should avoid these supplements, then I can recommend giving Vitamin D a try on itself, or with Iron if it’ll benefit you.

I take the Vitamin D from Nootropics Depot because it combines Vitamin D, with Vitamin K and C. These three Vitamins together have a great synergetic effect and enhance the benefits of each.

I’ve found this supplement to be very high quality, and I like that its lab tested. You can find it by clicking here.

I can recommend Ferrous Fumarate from Bulk Supplements if you believe it’ll be beneficial for you. This is an easily digestible form of Iron.