Adaptogenic Mushrooms

American Ginseng

Ashwagandha

Astaxanthin

B-Complex

Calcium Plus

Ceramides

Chia-Flax

Collagen

Cranberry

Digestive Enzymes

Elderberry

Electrolytes

Extra Batteries

Fish Oil

Focus Blend

Garlic

Gut Check

Iron

Keratin

Maca

Magnesium

Multivitamin

Multivitamin + Iron

Plant Protein

Pocket Protector

Prebiotic Plus

Prenatal

Probiotic Blend

Rhodiola

S'well bottle

Shaker Bottle

Shatavari

Sleep Blend

Superberry

Travel Tumbler

Turmeric

Veg. Collagen: Joint

Veg. Collagen: Skin

Vegan D

Veggie Omega

Vitamin B12

Vitamin C

Vitamin D

Whey Protein

Zinc

Iron is naturally present in many foods, added to some food products, and available as a dietary supplement.  It is essential in many functions in the body including keeping healthy oxygen levels, hormone synthesis, and more. Keep reading to find out why iron supplementation may benefit you and how to prevent constipation often associated with iron supplements.

## Why you might need an iron supplement
There are numerous reasons why you might need an iron supplement. One such example is for those eating plant-based diets. In food, iron comes bound in either the heme form in animal products or in the non-heme form in plant sources. Heme iron is more easily absorbed in comparison to non-heme iron and is the most efficiently absorbed source of iron overall.

Red blood cell formation requires iron. Therefore, additional iron is needed for people who menstruate and those with iron deficiency anemia in which the number of red blood cells is low or the blood cells have insufficient levels of hemoglobin. 

For those who menstruate, the recommended daily allowance (RDA) of iron is 18 mg with additional needs for those who experience heavier menstrual bleeding. This increases to 27 mg of iron for those who are pregnant. Otherwise, the RDA is between 8-18 mg depending on age and sex. 

Iron absorption in the gut is dependent on healthy digestion. Iron supplements can be helpful for those with digestive issues that disrupt iron absorption. 

<pull-quote>
“Iron supplements can be helpful for those with digestive issues that disrupt iron absorption.”
</pull-quote> 

### Forms of iron 
There are various non-heme forms of iron in dietary supplements. Supplement forms include the following:
- ferrous sulfate (usually in tablet form)
- ferrous gluconate (usually in liquid form)
- ferric citrate
- ferric sulfate
- ferrous bisglycinate

Note: “ferrous” and “ferric” both refer to iron of varying atomic structures. Ferrous iron is more [bioavailable](https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#h3 "bioavailable") than ferric iron. 

[Studies show](https://pubmed.ncbi.nlm.nih.gov/24152889/ "Studies show") that iron bisglycinate is absorbed better and can increase iron levels at smaller doses than the common ferrous sulfate form.

[Care/of’s iron supplement](https://takecareof.com/products/iron_4 "Care/of’s iron supplement") contains iron bisglycinate, a chelated form of iron. Chelation prevents the mineral from interacting with other compounds, making it easier for the body to digest than non-chelated minerals.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily vitamin pack
subtitle: Looking to support your digestive health?
primary-cta: Take the vitamin quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

## Do iron supplements cause constipation? 
Oral iron supplementation has the potential to cause constipation. [Some studies](https://www.mdpi.com/2036-7481/12/2/33 "Some studies") suggest iron in supplement form can increase the production of methane gas in the gut, which is associated with the potential for constipation. 

However, side effects of iron supplementation may depend on dosage and form of iron. More absorbable forms of iron usually cause less constipation.

### Tips to prevent constipation
To help prevent constipation from iron supplements, begin taking your iron supplements in smaller doses and increase gradually over several days until you reach your recommended dosage.  

Taking iron supplements along with a source of vitamin C can help you to better absorb the iron and reduce the potential for constipation and gastrointestinal upset. 

Our [Care/of Iron](https://takecareof.com/products/iron_4 "Care/of Iron") includes calcium and magnesium ascorbate — buffered forms of vitamin C. These buffered forms combine a highly absorbable form of vitamin C with the minerals calcium, potassium, and magnesium, and help the body absorb iron at a faster rate.

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily vitamin pack
subtitle: Looking to support your digestive health?
primary-cta: Take the vitamin quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta: 
secondary-cta-url: 
</cta>

### Tips to relieve constipation 
If you experience constipation from iron supplementation, consider reducing your dosage of iron or try taking smaller doses spread throughout the day. 

While iron is best taken on an empty stomach or in between meals (usually at least 30 minutes before or 2 hours after meals), iron supplements can be taken with a small snack if you experience stomach upset from iron.

Also consider switching to an iron supplement that contains a more bioavailable form of iron, like iron bisglycinate, as outlined above.

H2: Other potential side effects of consuming iron 
Most potential side effects from supplementing may include digestive upset including nausea, upset stomach, cramps, and constipation. 

Iron supplements can reduce calcium absorption and should be taken away from calcium supplements. 

## When not to take iron supplements 
Iron supplements may interact with certain medications and should always be discussed with your prescribing practitioner. Avoid iron supplements if you have excessive levels of iron in your blood. Always get blood levels checked before supplementing with iron. Excessive iron can also be dangerous, so speak to your healthcare provider about appropriate dosage for your needs. 

## When to speak to a healthcare professional
Talk to your healthcare provider if you experience signs of anemia (including fatigue, weakness, cold hand and feet, and dizziness) or heavy menstrual bleeding, as these may be reasons to need iron supplementation. 

Always get your blood levels of iron checked before beginning an iron supplement. 

## Final takeaways 
While iron supplements can sometimes cause constipation, the type of iron supplement can make a difference. Iron bisglycinate is well absorbed with less side effects, and taking a source of vitamin C with your iron supplements can help absorption and lessen uncomfortable side effects. 

Iron supplements can help people who need more intake. While iron supplements are often associated with constipation, the form of iron makes a difference. 

Do Iron Supplements Cause Constipation? Myth vs. Fact | Care/of

Dr. Carla Montrond Correia ND, CNS

Why Iron Supplements Can Cause Constipation (And How to Prevent It)

## Why vegans should take creatine 
Creatine is a hugely popular athletic supplement – and for good reason. It’s essentially a source of energy for your cells. It gets stored in your skeletal muscles as phosphocreatine; the phosphocreatine is broken down during exercise and provides energy for muscle contractions. Increasing the creatine stores in your muscles also helps you replenish your adenosine triphosphate (ATP) cells during and after workout. ATP is a crucially important molecule responsible for carrying energy within cells and driving muscle contractions. Creatine is often used to support athletic performance, prevent injuries, increase strength, and grow muscle mass, as well as to decrease the recovery time between workouts.  

Creatine is a combination of three amino acids – glycine, L-arginine, and L-methionine – and is naturally produced in our liver and kidneys.  

Creatine supplements are especially important for people who eat a vegan diet. That’s because the main food sources of creatine are seafood and red meat, foods unavailable to vegans. Vegans, therefore, tend to have lower muscle creatine stores as a baseline. They’re also more likely to have a vitamin B12 deficiency, which can impair creatine production in the body. That’s why a creatine supplement can be a big help. 

## Creatine for vegan athletes
If you’re vegan – and especially a vegan athlete – you may want to consider such a supplement, since it can help you offset nutritional gaps in your diet and boost your performance. This [study showed](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7246861/ "study showed") that creatine supplementation can increase creatine stores in vegetarians and vegans and enhance performance in high-intensity exercise. Another [study](https://pubmed.ncbi.nlm.nih.gov/14600563/ "study") found that creatine supplementation boosted weight training performance among vegetarian subjects. 

And yes, there are creatine supplements specifically for vegans.

## Is creatine already vegan-friendly? It depends.
### Is creatine plant-based? 
Some may be wondering: Isn’t creatine already vegan? Well, that depends. Some creatine contains bovine tissue. Be sure to check the label. Capsulated products, in particular, contain bovine gelatin. 

### Which creatine supplements are vegan-friendly?
Creatine monohydrate is the most popular form of creatine supplement and is a good option for vegans. Care/of’s creatine powder is single ingredient and vegan. You mix it with protein in water – and water alone. 

Indeed, the vast majority of creatine supplements are vegan-friendly. Still, some aren’t – more on those supplements below.

<pull-quote>
“Supplemental creatine is typically made by synthesizing sarcosine and cyanamide. As these don’t contain any animal-based products, most supplemental creatine is vegan.”
</pull-quote>

### Why some creatine isn’t vegan-friendly
Supplemental creatine is typically made by synthesizing sarcosine and cyanamide. As these don’t contain any animal-based products, most supplemental creatine is vegan. However, when creatine comes in capsule form, it typically contains bovine gelatin. If you’re seeking a vegan-friendly option, you’d be better served by seeking a powder form of creatine monohydrate. To be sure your supplement is plant-based, check your package for a vegan certification or label. 

## Are creatine supplements cruelty-free?
Yes, the vast majority of creatine supplements are vegan-friendly and cruelty-free. Check the your packaging to be sure that your supplement was made without any animal testing. 

## Food creatine sources for vegans
Unfortunately, there are no foods containing creatine that are permissible for vegans to eat. However, vegans can still enjoy some protein-rich foods that are naturally high in arginine, glycine, and methionine, which all support the body’s natural production of creatine. Some of these [foods](https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0192-9 "foods") include: legumes, grains, nuts and seeds (pumpkin seeds, soy beans, peanuts, spirulina, chickpeas, lentils, watermelon seeds, seaweed). 

## Meet Care/of’s creatine 
Care/of’s vegan creatine powder – “The Muscle Maker” – is an easy and effective way to pursue your health and wellness goals. Designed for maximum absorption and scientifically proven to promote athletic performance, our creatine comes in five single-serving packets. You can use it before, during, or after a workout, depending on your particular approach. Our creatine contains creatine monohydrate, consistently considered to be the best and most reliable form of creatine supplement. It’s safe and effective for vegans and non-vegans alike to develop muscles and have more effective workouts. According to a recent [study](https://onlinelibrary.wiley.com/doi/abs/10.1111/fcp.12442 "study"), creatine can also help manage homocysteine levels, promote vascular function, and increase folic acid levels.  

<cta>
image: https://images.ctfassets.net/t9x0u6p47op0/6IYGvfNJIpytSyHQRUr4X7/931378d7d6cb08d25f4602677bce69e1/In-line-Blog-CTA.jpg
title: Build your daily fitness supplement plan
subtitle: Ready to start your personalized routine?
primary-cta: Take the quiz
primary-cta-url: https://takecareof.com/survey/new
secondary-cta:
secondary-cta-url:
</cta>

## Key Takeaways
Creatine is produced naturally by the body in our liver and kidneys and is used to provide fuel for our muscles. However, people who eat vegan diets can have lower baseline creatine levels because of the fact that none of the creatine-rich foods available are vegan-friendly. That’s why vegans may stand to gain from adding a creatine supplement to their routine. Fortunately, most creatine supplements are vegan-friendly, including Care/of’s creatine powder. Vegans should watch out for creatine supplements that come in capsule form, since those can contain gelatin, which is made from animal parts.

Creatine is an effective and popular athletic supplement. But is it vegan-friendly? Read on to learn more. 

Library

Top Articles

Why Iron Supplements Can Cause Constipation (And How to Prevent It)

Read more

Considering Taking Creatine as a Vegan? Here’s Everything You Need to Know

Read more

Browse Research by Product