Key Takeaways
- Iron helps carry oxygen in the blood.
- Vitamin B12 helps form red blood cells and supports nerve function.
- Not every woman needs both supplements daily.
- Choose supplements based on your nutritional needs.
You are taking iron tablets for heavy periods. And your friend suggests you take vitamin B12 too. Should you take both? A lot of women have this doubt when choosing supplements. Iron and vitamin B12 help in different ways. But you may not need both. Before you start taking them, let us see if you can take iron and vitamin B12 together.
Can You Take Iron and Vitamin B12 Together?
Yes, you can take iron and vitamin B12 together when you need supplementation. Iron helps your body make haemoglobin. In other words, it is the protein in red blood cells that carries oxygen. [Source] Your body needs Vitamin B12 to form red blood cells and for normal nerve function. [Source]
There is no known direct interaction between standard iron supplements and vitamin B12, but other medicines may affect their use. Taking both supplements is not necessary for every woman. Your need depends on your diet, health and nutrient levels. Talk to your doctor before adding supplements to your daily routine.
Our recommendation is to choose a supplement based on your nutritional needs. If you suspect a deficiency, take your regular medicines but talk to your doctor before starting supplementation.
Benefits of Taking Iron with Vitamin B12
Getting enough iron and vitamin B12 helps healthy blood cell production. Iron is needed to make haemoglobin, which carries oxygen around your body. Vitamin B12 helps your body make red blood cells and maintains nerve function. A lack of any of these nutrients can affect your health.
Getting enough of both nutrients can help in these ways:
- Healthy red blood cells: Both nutrients are required in making red blood cells.
- Correction of deficiencies: Treating a confirmed deficiency may improve related symptoms, such as fatigue.
- Better nerve health: Vitamin B12 contributes to normal nerve function.
Sources: NIH Iron Fact Sheet and NIH Vitamin B12 Fact Sheet
Should Women Take Both Supplements Daily?
No, every woman doesn't need to take iron and vitamin B12 supplements daily. Iron needs can change with menstrual blood loss, particularly if periods are heavy. But having periods does not automatically mean you have low iron. Vitamin B12 needs depend on your diet, how well your body absorbs it, and your health conditions as well.
Recommended daily intake refers to the amount of a nutrient your body needs. It does not mean everyone must take a supplement. A balanced diet can meet many women’s nutrient needs. A lot of other women may benefit from supplements, depending on their diet, health and risk of deficiency. But the exact decision will vary for every woman. If heavy periods concern you, read our article on Heavy Periods and Anaemia Symptoms.
What Are the Signs of Iron and Vitamin B12 Deficiency?
Iron and vitamin B12 deficiency can cause some parallel symptoms. You may feel tired or weak. But the symptoms alone cannot tell you which nutrient is low. A blood test may be needed to find the cause.
Here are the possible signs of iron deficiency:
- Fatigue and weakness
- Shortness of breath during activity
- Reduced exercise tolerance
Vitamin B12 deficiency may also cause:
- Numbness or tingling in the hands and feet
- Problems with balance
- Changes in nerve function
If you have symptoms or risk factors for a deficiency, your doctors will suggest blood tests. This will include a complete blood count, ferritin and vitamin B12 tests.
How much Iron and Vitamin B12 is safe?
The actual dosage of iron and vitamin B12 you need depends on your age, diet and health. A diagnosed deficiency can also change your supplement needs. Recommended daily intake is the amount your body needs from food and supplements combined. It is not the same as a recommended supplement dose.
For adults, the US National Institutes of Health lists these daily intake levels:
- Iron: 18 mg for women aged 19 to 50; 8 mg for adults over 50.
- Vitamin B12: 2.4 micrograms for adults.
For pregnant or breastfeeding women, recommended amounts differ. These figures are general dietary recommendations, not doses for treating a deficiency. High-dose iron can cause nausea, stomach pain and constipation.
Too much iron can also be dangerous. You should avoid taking high-dose iron tablets purchased from any random pharmacy. If you have a deficiency, then go to a doctor to understand whether you need a supplement and how much to take. Choosing the type of iron in a supplement also becomes vital when comparing your options. We highly recommend you read our article on iron bisglycinate benefits for women during periods to learn about this form of iron and why it is used in supplements.
Which Iron and Vitamin B12 is right for you?
The right supplement depends on which nutrient you need, the cause of the deficiency and the dose recommended by your doctor. Some women may need iron alone, while others may need vitamin B12 or both. A combined supplement can be convenient when you need both nutrients. However, check the amounts of each nutrient before choosing a product.
HealthFab's Iron + Vitamin B12 Effervescent Supplement contains 18 mg of iron as ferrous bisglycinate and 2.2 mcg of vitamin B12 per tablet. It dissolves in water and has an orange flavour. Check the label to confirm the ingredients and directions before use.
Summary
Iron and vitamin B12 can be taken together when needed, but not every woman needs both supplements daily. Your needs depend on your diet, health and test results. If you suspect a deficiency, speak to your healthcare professional before starting supplements.
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