Ferrous Bisglycinate: When to Take for Optimal Benefits

If you’re looking to boost your iron intake, ferrous bisglycinate is a popular choice among supplements. Known for its high bioavailability and gentle effects on the stomach, this form of iron can be particularly beneficial for those dealing with iron deficiency or anemia. But when is the best time to take ferrous bisglycinate to maximize its benefits? In this article, we’ll explore the optimal timing for taking ferrous bisglycinate and the factors that can affect its absorption.

What is Ferrous Bisglycinate?

Ferrous bisglycinate is a chelated form of iron, meaning it is bound to two molecules of the amino acid glycine. This unique structure enhances its absorption in the digestive tract, making it easier for your body to utilize the iron effectively. Unlike some other forms of iron supplements, ferrous bisglycinate is known for causing fewer gastrointestinal side effects, such as constipation and nausea.

When to Take Ferrous Bisglycinate

1. On an Empty Stomach

For maximum absorption, it is generally recommended to take ferrous bisglycinate on an empty stomach. This means taking it at least one hour before meals or two hours after eating. When taken alone, iron is more readily absorbed, allowing your body to utilize it effectively.

2. With Vitamin C

Taking ferrous bisglycinate with a source of vitamin C can enhance its absorption even further. Vitamin C helps to convert iron into a more soluble form, increasing the amount that your body can absorb. Consider pairing your supplement with a glass of orange juice or a vitamin C supplement to reap the benefits.

3. Avoid Certain Foods and Beverages

Certain foods and beverages can inhibit iron absorption. For instance, dairy products, coffee, tea, and foods high in calcium can interfere with how well your body absorbs iron. If you enjoy any of these, try to space out your intake and take ferrous bisglycinate at least two hours apart from these items.

4. Consider Your Personal Schedule

While taking ferrous bisglycinate on an empty stomach is ideal, it’s essential to consider your personal routine. If you find that taking it in the morning on an empty stomach doesn’t work for you, try taking it before bed. Just ensure that you allow enough time after your last meal to optimize absorption.

Dosage and Duration

The recommended dosage of ferrous bisglycinate can vary based on individual needs, but it typically ranges from 25 mg to 50 mg of elemental iron per day. Always consult with a healthcare provider to determine the appropriate dosage for your specific situation, especially if you are pregnant, nursing, or have underlying health conditions.

Conclusion

In summary, the best time to take ferrous bisglycinate is on an empty stomach, ideally paired with vitamin C for enhanced absorption. By avoiding foods and beverages that can inhibit iron absorption and considering your personal schedule, you can maximize the benefits of this powerful iron supplement. If you’re struggling with iron deficiency or just looking to boost your iron levels, ferrous bisglycinate may be an excellent addition to your dietary regimen. Always consult with a healthcare professional before starting any new supplement to ensure it aligns with your health goals.