Getting enough iron is important for RNY patients.  Iron is absorbed in your small bowel, therefore, RNY patients are prone to iron mal-absorption. But never fear; here’s how you can help get more iron in your diet with the foods you eat along with iron supplements.   

Iron is a necessary mineral for carrying and storing oxygen in your blood. All people need iron for good nutrition.

Eat Meat: Iron is highly present in red meat, but if you are opposed to eating red meat, many other foods contain ample amounts of iron.

Eat Chicken or Fish: Chicken livers contain a large amount of iron, nearly 13 milligrams per 3-1/2 ounce serving. Other non-red meat and fish that contain iron include oysters, the dark meat of chicken and turkey, chicken breast, tuna, crab, shrimp and sardines. Including meat or fish in your diet will help release iron from fiber foods, such as chili con carne; which combines kidney beans and brown rice. Eating a slice of ham with bread or salad is suggested.

Eat vegetables and beans: Many vegetables and beans contain iron. The body has a more difficult time absorbing non-heme iron so it is important, if you are a vegetarian or are otherwise required to get more iron into your body, that you also eat foods that can help non-heme iron absorption such as foods that contain Vitamin C. Vegetables, beans and legumes that have a good amount of iron include spinach, soybeans and lentils, black, navy, pinto, kidney and lima beans.

Eat Cereals: Enriched, ready-to-eat cereals can have up to 100 percent of the daily value of iron. Other sources of iron in grains and bread can be found in whole wheat, enriched white bread and grits. Other foods containing iron include almonds, peanuts, cashews and blackstrap molasses. 

Eat Fruit ... Certain food combinations will help increase iron absorption. Foods containing Vitamin C such as oranges and tomatoes aid iron absorption. Adding oranges with cereal is a good example. Fresh grapefruit is a great addition to any meal. Try the white variety, Ora Blanca, from Australia; it’s as sweet as an orange.

Avoid... drinking tea or coffee with meals and you will gain more benefit from the iron in your food.

Please note that calcium mildly inhibits iron absorption and should be taken at a different time, perhaps before bedtime.

But first and foremost, remember to take your iron supplements.  

Here are some "reminder" ideas for taking your daily requirements of vitamins and supplements. You can select the options that work for you, or feel free to share some of your own ideas. Taking your supplements is a SMART idea.

Storage: Pill cases work great for multivitamins, calcium and iron. These can be found is different sizes. The larger rounds with screw on tops work well for travel, and are less likely to come open and spill.

Mindset: Taking our daily supplements can be viewed with the mindset of getting proper nutrition, just as eating a meal.

Always and establish a routine: Select the days you will be taking vitamin B12 supplements (this will differ depending on your surgeon and procedure). Sublingual tablet will fit in your pill case. I have found it helpful to fill my pill case routinely---every week on Saturday evenings. For B12 shots once a month, put a reminder on your calendar or phone or make an appointment for the same day and time each month.

Remember: it’s up to us to assume responsibility for our health. Keep supplements in a place that will be seen everyday. Take Calcium and Iron several hours apart for proper absorption.

Thankfulness: I have also found it helpful to remember each time I take my supplements, to be thankful, just as I am when I eat a meal. I am thankful that I don’t have to take any prescription medications and that my body is healthy and working properly and will serve me well.

Calcium is the most abundant metallic element in the human body. It is the building block of bones and teeth and together with magnesium is essential for the nervous system to transmit impulses throughout the body. In addition, calcium helps regulate heartbeat and other muscle contractions. It is also necessary for proper blood clotting and may even prevent hypertension. Calcium raises your body’s pH level, which delivers oxygen to cells for fighting diseases.

Most people need more calcium and magnesium to supplement their diet than any other minerals. You need magnesium along with vitamin D in order to absorb calcium. Without adequate magnesium the body may build calcium stones instead of bone.

Calcium requirements must be met throughout life. Long-term deficiencies may lead to osteoporosis and nervous system disorders. For better absorption, do not take calcium and iron at the same time.

While milk and milk products are the most well known sources of calcium, you can get calcium from other sources such as leafy green vegetables, broccoli, collard greens and okra. Fruits, such as oranges. Nuts and seeds including almonds and sesame. Canned sardines and salmon (eaten with the bone) tofu, grains and cereals.

Recommended daily intake is around 1500 mgs for gastric bypass patients. Doses can be spread throughout the day, with the last dose near bedtime.

Supplements are available that contain different forms of calcium. The most frequently available are:

Calcium carbonate is the most common and the least expensive. It can be difficult to digest and can cause gas. Calcium carbonate is 40% elemental calcium and is recommended that it be taken with food.

Calcium citrate is more easily absorbed, easier to digest and less likely to cause gas. It is more expensive and more must be taken to get the same amount of calcium.

Calcium Pyruvate, Pyruvate is found in the body naturally and exists in food such as red apples, cheese, dark beer and wine. It creates lean body mass, helps burn fat, increases metabolism, aids in digestion of sugars, stimulates energy, reduces appetite and LDL cholesterol.

There are other calciums available such as calcium phosphate, calcium lactate and calcium aspartate.

Some forms of calcium are more absorbable than others and can be made from sources such as bone meal, oyster shell, dolomite, and sea coral.

Paul Czesak, owner of two of our local GNC stores is very knowledgeable about calcium and is always willing to help you find the calcium that is best for you. (GNC in Mayfaire, and the one near Sam's Club, the one at Independence Mall has a different owner.)

Did you know that B12 is important for metabolism? It also aids your body in the formation of red blood cells and helps maintain your central nervous system, brain and spinal cord.  It is necessary in the building of genetic material and DNA. It is also important for cardiovascular health.

Your body makes B12 from bacteria found in animal products and can be found in milk, milk products, eggs, meat, poultry and shellfish. Soy sauce and other fermented products may sometimes contain vitamin B12. After gastric bypass surgery the lower part of the stomach that aids in the process, is not at its former capacity.  So eat your way to health with vitamin B12 and don't forget your supplements.

B12 supplements are needed after Gastric Bypass Surgery along with calcium, iron and a multi-vitamin. It is important to get your B12 levels checked with regular blood work at least once a year by your Bariatric surgeon to make sure that you are in good health. Your doctor will do a CMP (Comprehensive Metabolic Panel) to check the status of your kidneys, liver, electrolyte, acid-base balance, blood sugar and blood protein levels.  The Institute of Medicine states: "No adverse effects have been associated with excess vitamin B12 intake from food and supplements in healthy individuals."  However, your surgeon will be able to tell how much you need according to your blood work. 

B12 can be purchased at your local GNC. 1,000 mcg weekly under the tongue (sublingual) or monthly injections can be given by your physician.   Keep up the good work...You'll B a 12 in no time! 

Iron is absorbed in your small bowel, therefore, RNY patients are prone to iron mal-absorption. But never fear; here’s how you can help.

Iron is a necessary mineral for carrying and storing oxygen in your blood. All people need iron for good nutrition.

Eat Meat: Iron is highly present in red meat, but if you are opposed to eating red meat, many other foods contain ample amounts of iron.

Eat Chicken or Fish: Chicken livers contain a large amount of iron, nearly 13 milligrams per 3-1/2 ounce serving. Other non-red meat and fish that contain iron include oysters, the dark meat of chicken and turkey, chicken breast, tuna, crab, shrimp and sardines. Including meat or fish in your diet will help release iron from fiber foods, such as chili con carne; which combines kidney beans and brown rice. Eating a slice of ham with bread or salad is suggested.

Eat vegetables and beans: Many vegetables and beans contain iron. The body has a more difficult time absorbing non-heme iron so it is important, if you are a vegetarian or are otherwise required to get more iron into your body, that you also eat foods that can help non-heme iron absorption such as foods that contain Vitamin C. Vegetables, beans and legumes that have a good amount of iron include spinach, soybeans and lentils, black, navy, pinto, kidney and lima beans.

Eat Cereals: Enriched, ready-to-eat cereals can have up to 100 percent of the daily value of iron. Other sources of iron in grains and bread can be found in whole wheat, enriched white bread and grits. Other foods containing iron include almonds, peanuts, cashews and blackstrap molasses.

Eat Fruit ... Certain food combinations will help increase iron absorption. Foods containing Vitamin C such as oranges and tomatoes aid iron absorption. Adding oranges with cereal is a good example. Fresh grapefruit is a great addition to any meal. Try the white variety, Ora Blanca, from Australia; it’s as sweet as an orange.

Avoid... drinking tea or coffee with meals and you will gain more benefit from the iron in your food.

Please note that calcium mildly inhibits iron absorption and should be taken at a different time, perhaps before bedtime.

But first and foremost, remember to take your iron supplements.  Now that was easy!