Home » Prevention Methods for Common Cold: Importance of taking Iron Supplement

Prevention Methods for Common Cold: Importance of taking Iron Supplement

by Alma Bartram
Prevention Methods for Common Cold


The common cold is a familiar ailment that can leave us feeling under the weather. It’s a nuisance we’d all rather avoid. Fortunately, there are ways to bolster our defenses and minimize the risk of catching a cold. In this comprehensive guide, we’ll delve into the importance of iron in your diet and the role of sulfate iron tablets in supporting your immune system. By incorporating these strategies into your daily life, you can better equip yourself to prevent the common cold and stay healthy year-round.

The Importance of Iron in Your Diet

Iron’s Vital Role in the Body

Iron, often referred to as the “forgotten” essential mineral, is a powerhouse when it comes to sustaining good health. It plays a critical role in several key functions, including:

  • Oxygen Transport: Iron is a crucial component of hemoglobin, the protein in red blood cells responsible for transporting oxygen throughout your body. Without enough iron, you can experience fatigue and weakness.
  • Energy Production: Iron is necessary for the production of adenosine triphosphate (ATP), your body’s primary energy source. Inadequate iron levels can result in fatigue and reduced stamina.
  • Immune Function: Iron supports your immune system by aiding white blood cells in their fight against infections and illnesses.
  • Cognitive Function: Iron is pivotal in cognitive development, particularly in infants and young children. It plays a role in brain development and can impact learning and memory.
  • Cell Growth and Repair: Iron is essential for cell growth and repair throughout your body, including the regeneration of skin, hair, and nails.

Dietary Sources of Iron

To maintain optimal iron levels, it’s essential to include iron-rich foods in your diet. These foods fall into two primary categories: heme iron and non-heme iron.

Heme Iron

Heme iron, found in animal-based foods, is efficiently absorbed by the body. Good sources of heme iron include red meat (beef, lamb), poultry (especially dark meat), fish (such as tuna and salmon), and organ meats (like liver).

Non-Heme Iron

Non-heme iron, found in plant-based foods, is less efficiently absorbed. However, incorporating non-heme iron sources into your diet can still contribute to your iron intake. Some examples include legumes (lentils, chickpeas, and beans), fortified cereals and bread, leafy greens (spinach), nuts and seeds (e.g., pumpkin seeds), and dried fruits (apricots and raisins).

The Role of Sulfate Iron Tablets

In cases of severe iron deficiency or when dietary supplements aren’t sufficient, iron supplementation becomes necessary. Sulfate iron tablets are a common form of iron supplementation known for their effectiveness in addressing iron deficiency and preventing or treating iron-deficiency anemia.

Advantages of Sulfate Iron Tablets

Sulfate iron tablets offer several advantages:

  • High Bioavailability: Sulfate iron is readily absorbed in the gastrointestinal tract, quickly increasing iron levels in the body.
  • Minimal Side Effects: These tablets are generally well-tolerated, with minimal side effects when taken as directed. Some individuals may experience mild gastrointestinal discomfort, which can often be alleviated by taking the supplements with food.
  • Customized Dosage: Sulfate iron tablets are available in various dosages, allowing for a tailored approach to supplementation based on the severity of iron deficiency and individual needs.
  • Convenient and Accessible: These supplements are widely available over the counter in pharmacies and through healthcare providers, making them a convenient solution for iron deficiency.

Precautions and Dosage Recommendations

Before starting any iron supplementation, it’s essential to consult with a healthcare professional. They can assess your iron status and determine the appropriate dosage and duration of supplementation. While common dosages for sulfate iron tablets typically range from 50 to 100 milligrams per day, it’s crucial to follow your healthcare provider’s guidance and avoid self-prescribing iron supplements to prevent iron overload, which can have adverse health effects.

Prevention Methods for Common Cold

Maintaining Optimal Iron Levels

Ensuring that you have adequate iron levels is a crucial step in preventing the common cold. Iron supports your immune system, making it more resilient against infections. Incorporate iron-rich foods into your diet and consider iron supplementation if recommended by a healthcare professional.

Hygiene and Handwashing

Practicing good hygiene and regular handwashing can significantly reduce your risk of catching a cold. Proper handwashing with soap and water for at least 20 seconds helps eliminate germs that you may have picked up from surfaces or contact with others.


Annual flu vaccines can provide protection against specific strains of the flu, which can help reduce the severity and duration of cold-like symptoms. Consult with your healthcare provider about the benefits of getting vaccinated.

Adequate Sleep

Adequate sleep is essential for a strong immune system. Ensure you get 7-9 hours of quality sleep each night to support your body’s ability to fend off infections.

Balanced Diet

Eating a balanced diet rich in fruits, vegetables, and whole grains provides essential vitamins and minerals that can enhance your immune function. Incorporate foods high in vitamin C and zinc, which are known to support the immune system.


Staying well-hydrated is vital for maintaining overall health and supporting your immune system. Drink plenty of water to help your body function optimally.


Can iron supplements prevent the common cold?

Iron supplements can support your immune system by ensuring you have optimal iron levels. While they won’t directly prevent the common cold, they contribute to your overall health and well-being.

What’s the recommended daily intake of iron for adults?

The recommended daily intake of iron for adult men is 8 milligrams, while adult women need 18 milligrams. However, individual needs may vary.

Are sulfate iron tablets available over the counter?

Yes, sulfate iron tablets are available without a prescription at most pharmacies and through healthcare providers.

Can children take sulfate iron tablets?

Children can take sulfate iron tablets, but it’s crucial to consult with a pediatrician or healthcare professional to determine the appropriate dosage.

What are the common side effects of iron supplements?

Common side effects may include constipation, nausea, and abdominal discomfort. Taking iron supplements with food can help minimize these side effects.

How can I boost my iron absorption from food?

You can enhance iron absorption by consuming iron-rich foods alongside vitamin C-rich options like citrus fruits or orange juice.


Preventing the common cold is achievable through a combination of strategies, including maintaining optimal iron levels, practicing good hygiene, getting vaccinated, ensuring adequate sleep, and adopting a balanced diet. The importance of iron in your diet cannot be understated, and sulfate iron tablets offer an effective means of addressing iron deficiency. By following these preventive measures and considering iron supplementation when necessary, you can bolster your immune system and enjoy better health year-round.

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