320: How Much Iron Can We Absorb At Once?

Masterjohn Q&A Files Episode 320

Question: How much iron can we absorb at once?

Short Answer: High-dose iron will produce more total absorbed iron, but will also leave more in the gut, which could cause constipation or disturb the gut microbiome. If desperate for quick relief, 200 milligrams per day of iron taken in the morning will work faster than lower doses or the same dose taken in the afternoon. For most people, however, I believe it is best to start with 18 milligrams of iron, and only increase it to 27 or 36 milligrams, or higher, if needed. If it is difficult to raise iron with a supplement, try eating a temporary carnivore diet that includes egg yolks but not whites, or at least try taking your iron with a breakfast that matches this description.

This episode was cut from the original Q&A session that you can find here.

DISCLAIMER: I have a PhD in Nutritional Sciences and my expertise is in performing and evaluating nutritional research. I am not a medical doctor and nothing herein is medical advice.

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