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Take your iron supplement with protein and / or citrus fruit

Iron loss during a menstrual cycle generally ranges between 5 and 45 mg. During your menstrual flow I would recommend you take between 15 and 18 mg. per day. However due to the low bioavailability of supplemental fiber you need to take more to counteract the losses.

Preferentially take your iron supplement with vitamin C or protein both of which improve its absorption and limit calcium, dairy, or tea in the meal since they each decrease absorption.

I wouldn't recommend taking iron throughout the month as it can cause constipation along with iron toxicity. In addition, you can get enough through dietary sources which have higher bioavailability than supplemental forms.

Written by Dr.Sternlicht for www.jeffshealthclub.com on 1.23.06