サプリメントから吸収率の高いヘム鉄を上手に摂取する方法

美容

サプリメントで鉄を摂取する場合、大事なことは、それが非ヘム鉄か、ヘム鉄かと言う事かです。

カツオやレバーなど動物性の食品に存在している鉄がヘム鉄であり、ホウレンソウやヒジキなど植物性の食品に存在している鉄が非ヘム鉄です。

鉄分という点では一緒ですが、ヘム鉄は、非ヘム鉄と比べると5、6倍の吸収効果があるとされています。

もとも非ヘム鉄をたくさん摂取すると胸焼けのような症状が出ることがありますので、サプリメントを買う時には成分表示を見ておきましょう。

スポンサーリンク

材料一覧に、クエン酸鉄や、ビロリン酸鉄といった表示がされているものは、いずれも非ヘム鉄となっています。

ただし、ヘム鉄が含まれているサプリメントであるかのような書き方がしてあっても、配合量をチェックする非ヘム鉄のほうが圧倒的に多いようなサプリメントもあるので、じっくり吟味しましょう。

鉄分は、ビタミンCと一緒に摂取することで、より吸収されやすくなります。

ビタミンCをサプリメントで摂取しつつ、鉄分を含む食事を摂るという方法も健康に役立ちます。

食材に含まれている鉄分を効率的に補給できるように、食後にビタミンCサプリメントも適しています。

現在、流通している鉄分のサプリメントの中には、ビタミンCを含んでいるというものもあります。

サプリメントは食品として販売されており、副作用は起きにくいですが、物事には絶対はありません。

過剰に鉄分を補給すると身体によくない影響がありますので、正しい用法用量で使うようにしたいものです。

スポンサーリンク

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