In Part 1, I covered how to choose the right supplement for you. But that’s only half of the equation.

Even if you’re taking the best supplement for your body, your routine might be sabotaging your absorption without you realizing it.

What have I discovered since switching to liquid iron?

I admit that I stumbled on these habits by chance, based on how I felt day-to-day.

I took iron in the morning, on an empty stomach, as I was rushing out the door (working in tech, I’d have breakfast at my office, about 30-45 minutes later)—and I’d have a dose only every other day instead of everyday (whether out of forgetfulness, or feeling that I simply didn’t need it that morning).

I was pleasantly surprised to find my happenstance habits backed up by the evidence.

Small changes, like adjusting the timing, pairing it with vitamin C, and switching to alternate-day dosing, can make a major difference in absorption and side effects.

That’s what I’m covering in this issue: beyond choosing the right supplement for you, how you can make sure that you’re get the most out of it.

⏰ The Best Time to Take Iron Supplements

Since most supplements contain non-heme-iron, which is less efficiently absorbed, it’s crucial to maximize absorption.

Timing matters! While iron is best absorbed on an empty stomach, this isn’t always practical.

✔ Best timing options

• First thing in the morning  🍽️ — Take it on an empty stomach with vitamin C²  🍊 for best absorption.

• An hour before bed 🛌 — If morning doses cause nausea, taking it at night can reduce discomfort.

• With a small snack 🥝 — If iron upsets your stomach, pair it with a light, non-dairy snack, like fruit.

🚫 What to avoid

• Coffee ☕️ & tea 🫖 (1–2 hours before/after) – Polyphenols block absorption.

• Calcium-rich foods & supplements 🥛 – Competes with iron for absorption.

• Antacids & acid-blocking medications 💊 – These reduce stomach acid, which is essential for iron absorption.

Experiment with timing based on your body’s tolerance while avoiding major absorption blockers.

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 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 Shows³

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.

🚨 Troubleshooting: What to Do If Your Iron Supplement Still Isn’t Working

Even with good timing and alternate-day dosing, some people still don’t see results. Here are a few things to consider:

❌ Problem: "I still feel exhausted."
✅ Solution:

• Check your B12 & folate levels. Both are crucial for energy.

• Consider IV iron if oral supplements aren’t working.

• Look at your gut health. Imbalances can block iron absorption.

❌ Problem: "Iron makes me constipated."
✅ Solution:

• Switch from ferrous sulfate to an option gentler on digestion.

• Drink more water 💧 and add magnesium¹ if needed.

• Consider taking iron every other day instead of daily.

❌ Problem: "I take iron, but my blood levels aren’t improving."
✅ Solution:

• Make sure you’re not taking it with calcium or coffee (the biggest absorption blockers!).

• Try a liquid iron supplement. Some brands demonstrate higher bioavailability compared to tablets, meaning it’s more readily available for your body to absorb.

• Get your gut checked. Insidious conditions like IBS, celiac disease, or gut dysbiosis can impair absorption.

📌 Actionable Steps to Optimize Iron Supplementation

1. Set Your Timing for Maximum Absorption ⏰

   • Take iron in the morning on an empty stomach for best absorption.

   • If iron upsets your stomach, take it before bed instead.

   • Always pair with vitamin C 🍊 (e.g., orange juice, citrus, or a vitamin C supplement).

2. Separate Iron from Absorption Blockers 🚫

   • Avoid coffee, tea ☕️, or calcium 🥛 for at least 1–2 hours before or after taking iron.

   • Don’t take iron right before a high-fiber meal 🌾—fiber can block absorption.

   • Check your multivitamins! If they contain calcium or zinc, take them at a different time.

3. Switch to Alternate-Day Dosing for Better Absorption 🔄

   • Taking iron every other day allows your body to absorb more iron per dose while reducing side effects.

   • If you have anemia, follow your doctor’s dosing schedule first, then consider alternate-day dosing for maintenance.

4. Support Your Gut to Reduce Side Effects 🦠

   • Stay hydrated 💧 to prevent constipation.

   • Take a probiotic (Lactobacillus plantarum 299v) to support gut health and boost iron absorption.

   • Try liquid iron 🩸 if tablets cause bloating or nausea.

5. Track Your Progress & Adjust as Needed 📊

   • Monitor your energy levels. You should start feeling a difference within a few weeks, but full iron replenishment takes 3–6 months.

   • If possible, check your ferritin & hemoglobin levels with a blood test to track progress.

   • If iron supplements aren’t working, revisit your supplement type, timing, and gut health.

I didn’t set out to optimize my iron routine. I just did what felt right at the time.

Looking back, those small, unintentional changes made all the difference.

And now, backed by research, I understand exactly how and why they work.

If iron has felt frustrating, if you’ve struggled with side effects or felt like it wasn’t making a difference, I hope this issue helps you make simple tweaks that bring real results.

⏰ Small changes in timing and frequency, like taking iron on alternate days and pairing it with vitamin C, can significantly boost absorption while reducing side effects.

1  Magnesium citrate, to be specific. — You might have noticed that magnesium comes up a lot in discussions of stress, energy, and sleep. I’ll be tackling magnesium in future issues. Stay tuned!

2  Having your iron supplement alongside a glass of orange juice (without breakfast or coffee!) resulted in a ~4-fold increase in iron absorption and provides ~20 more mg of absorbed iron per dose. Given how hard it is to absorb normally (usually only 10% to 20% of a dose), that’s huge!

3  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.