Iron

Iron supplements in tablets, capsules, liquids and oral sprays, including iron bisglycinate (often labelled gentle or chelated iron), liposomal iron, and formulas that combine iron with vitamin C, B12 or folate. Brands include NOW Foods, Osavi, Doctor's Best, BioTechUSA, BetterYou, KIKI Health, Life Extension, Refined Nutrition and Trained by JP.

Iron contributes to normal formation of red blood cells and haemoglobin, to normal oxygen transport in the body and to the reduction of tiredness and fatigue. Vitamin C increases iron absorption, which is why some products pair the two. Compare the elemental iron per serving on the label, because different iron compounds supply different amounts. Iron is one supplement where more is not better: only take iron if you need it, follow the label directions, and keep iron supplements out of reach of children, as accidental overdose is dangerous for them. If you think you may be low in iron, speak to your GP, who can check with a blood test. Our guide on iron supplements for active women and vegans covers the basics.

How to choose an iron supplement

  • Elemental iron: compare milligrams of iron per serving.
  • Form: bisglycinate, fumarate, sulphate, liposomal or plant-based.
  • Format: tablets and capsules, or liquids and sprays if you dislike tablets.

Related: Vitamin B12 · Vitamin C · Minerals · Vitamins & Health

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

FAQs

What does iron do?

Iron contributes to normal formation of red blood cells and haemoglobin, normal oxygen transport in the body and the reduction of tiredness and fatigue.

Why take iron with vitamin C?

Vitamin C increases iron absorption, so some products combine them and some people take iron with a vitamin C-rich drink.

What is iron bisglycinate?

Iron bisglycinate is iron bound to the amino acid glycine. It is often labelled as gentle or chelated iron.

Should I take iron without checking my levels?

Only take iron if you need it. If you think you may be low, ask your GP for a blood test, and always follow the label directions.