Being iron deficient isn't for the weak. Okay, technically it is, considering fatigue and weakness are common symptoms if your blood's lacking the good old Fe. Globally, 1.2 billion of us are apparently failing in this department and as Dr. Menka Gupta of Nutranourish Clinic says, iron supplements are a major player in getting our levels up.

Why so tired, you ask? The iron deficiency checklist includes some fun symptoms such as fatigue, weakness, difficulty in breathing, and a complexion that could rival a sheet of paper. Pay specific attention if you're pushing yourself in endurance training or Spartan-wrestling your menstrual cycle each month. These can drop your iron levels faster than you can say 'spinach'.

Iron deficiency isn't your average party pooper. It can lead to susceptibility towards infections, headaches, an irregular heartbeat, and if it nudges you into the realm of anemia, a good old dose of dizziness. Delightful.

So, you've popped to your local pharmacy, grabbed yourself some iron pills under the envious gaze of Popeye and you're ready to combat this deficiency head-on. Hang on there, champ. It's not that simple. Apparently, the time you take your supplement matters. It's best to take them on an empty stomach either 30 minutes before eating or two hours after. See, certain substances in whole grains and dairy products like phytates and tannins don't play nice with iron, reducing its absorption. The bad news? Research shows that black and herbal tea, coffee, wine, legumes, cereals, fruit, and veg can also be delicious buzzkills for iron absorption.

Ever heard of vitamin C being iron's best friend? Yup, it enhances nonheme iron absorption, the type found in plant-based foods and supplements. So go ahead, make that iron feel welcome with some vitamin C-rich foods like oranges, strawberries, and bell peppers. Having heme iron sources (found in meat, poultry, and fish) alongside iron-rich plant foods is another hack to optimize iron absorption.

Before you go around gobbling iron without a care, remember, too much of anything is bad. Even iron! Overdoing it can lead to fun experiences like abdominal pain, nausea, and constipation. Plus, overdose can make you a guest of honor at the liver damage party, and trust me, it's a party you don't want to attend.

As always, run your popping-iron-pills strategy by a healthcare provider first to get the right intake amount because in the world of iron supplements, less is definitely more.