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Supplement sleuth.(Q&A)(Brief article)
Q: I have anemia and am confused about nonheme versus heme iron supplements. Which type is best absorbed and what are the side effects?
A: Iron is an essential mineral that your body can obtain from three sources:
1. Heme iron is the primary oxygen-carrying component in red blood cells. It also helps muscle cells store oxygen, and is essential to forming ATP (adenosine triphosphate), your body's fuel. Heme iron is found in meats, poultry, pork, shrimp, and sardines.
2. Nonheme iron is obtained from vegetable sources, such as cooked beans, pumpkin seeds, blackstrap molasses, and whole baked potatoes.
3. Supplemental iron is a source that many people rely upon, but not all forms are equally effective. Types include ferrous sulfate and ferrous fumarate (nonheme) and polypeptide (heme).
Heme iron is the most bioavailable form, with a 15-35 percent absorption rate. Conversely, nonheme iron is ...
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