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Life is busy.

Mornings are hectic—especially with two little kids running around. I’d forget to take my iron half the time.

Some days, I didn’t feel like I needed it. Other days, I was just racing out the door.

So I’d end up taking it every other day, more or less by accident.

Turns out, that scattered routine might have been doing me a favor. (Honestly? I’ll take the win.)

In this issue, I’m breaking down how less can actually mean more when it comes to iron and how a small shift in your routine could lead to better results and fewer side effects.

The Emerging Secret to Smarter Supplementation: Alternate-Day Dosing

Most of us assume that if we’re deficient in something, the best solution is to take a lot of it, or at least take it every day. But for iron, emerging research suggests otherwise.

Taking it every other day can actually increase absorption by up to 50%.

Why? Hepcidin, Your Body’s Iron Gatekeeper

• When you take iron, your body produces hepcidin, the hormone that regulates iron absorption.

• If hepcidin levels are high ⬆️, your gut absorbs less iron ⬇️.

• Daily dosing keeps hepcidin elevated, blocking absorption.

• Alternate-day dosing gives hepcidin time to drop, allowing your gut to absorb more iron per dose.

That means you could be getting more iron into your bloodstream by taking it less often.

🔬 What the Research Shows

Studies have found that switching to alternate-day dosing leads to a 34% to 50% increase in iron absorption per dose while reducing side effects like nausea and constipation.

🚀 Bonus: Fewer Side Effects

Since more iron is absorbed per dose, less unabsorbed iron stays hanging around in your gut.

That means:
⬇️ Less nausea
⬇️ Less bloating
⬇️ Less constipation

It’s a win-win: more iron absorbed, fewer digestive issues.

If you’ve been struggling with side effects or feeling like your iron supplement isn’t working, switching to an every-other-day routine could be the simple fix you need.

 💭 “I have anemia. Should I take iron every day or every other day?”

If your doctor prescribes high-dose iron for severe anemia, you may need daily supplementation for a short period.

For maintenance or mild deficiency, alternate-day dosing is best for absorption.

💬 Have you ever tried alternate-day dosing? What’s worked best for you when it comes to iron supplements? Reply and let me know!

1  At least one randomized trial found no significant difference in blood serum levels when comparing alternate-day and daily iron supplementation. But there appears to be quickly growing evidence suggesting the benefits of alternate-day dosing: von Siebenthal et al., 2023; Moretti, 2019; Stoffel et al., 2019; Goodsall & Walker, 2018.