Dear Calcium and Iron Maiden,

Iron supplements are not for everyone -- Alice hopes that you have discussed this matter with your health care provider and/or Registered Dietitian. Remember, if you are "self diagnosing," too much iron CAN be dangerous.

If you have been advised to take an iron supplement, the least constipating formula is hydrolyzed protein chelate. This is also easiest on sensitive systems. Any iron supplement is best absorbed on an empty stomach; however, if this causes stomach upset, then take it with food.

There are certain foods that will inhibit iron absorption. For this to occur, you would have to eat them in large amounts. For your information, here's the basic list:

• Oxalic acid found in spinach
• Phosphates found primarily in milk and dairy products and egg whites
• Phytates in beans
• Tannins in tea and coffee

If you are interested in information about food sources of iron, check out Sources of Iron in Alice's Fitness & Nutrition archives.

In terms of alleviating constipation, adding more fiber to your diet may help. Whole grains, potatoes with skin, and cauliflower are all good sources of insoluble fiber, which help add bulk. Soluble fiber, another form of fiber which helps our digestive tract, is found in lots of foods. Some include apples and pears with skin, all kinds of berries, figs, brussel sprouts, and carrots. When increasing your fiber intake, remember to drink lots of water!! Add fiber slowly -- too much, too soon, can cause gas and bloating. Be aware that lots of fiber can inhibit the absorption of iron somewhat.

In terms of calcium supplements -- don't take them at the same time as the iron supplements -- they inhibit each others' absorption. Most calcium supplements are best taken with food because they need an acid environment to help dissolve them. Our stomachs are the most acidic when digesting food! Your supplement should have the letters "USP" on the label. This indicates that it adheres to the strict standards of the U.S. Pharmacopoeia for dissolution, meaning that it will break down completely.

The latest findings show that calcium citrate is most absorbable in supplement form, and may be taken between OR with meals. However, calcium citrate is difficult to pack into a pill. You have to take lots of pills to get the RDA of 800 mg. This is a very expensive way to get your calcium.

Calcium carbonate is the next best form, and a lot more calcium is available per pill. Just be sure the source is not oyster shell (they sometimes are contaminated by lead). This type SHOULD be taken WITH food, to allow more time for it to be broken down and absorbed by the body.

Vitamin D helps assimilate calcium into our bones. Generally, drinking fortified milk and getting some sunshine is enough for most people. Elderly folks sometimes have a problem in this area.

Hope the info helped -- remember, it's always better to get your nutrients from food than from a bottle!

Alice

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