Iron supplements are incredibly handy to have by your side all year-long. After all, iron is essential to helping you maintain a healthy lifestyle and avoid risk of iron deficiency and anaemia. And trust us – while feeling slightly tired after a hard day of work is perfectly normal, you definitely don't want to experience any long-term fatigue from not consuming enough iron.
Maintaining optimal iron levels in our body contributes towards a healthy immune system and the creation of red blood cells and haemoglobin (or ‘hemoglobin’, depending where you're from). However, iron deficiencies are more common than you might think. “Often females who menstruate are more likely to have lower iron, as are those who follow a vegan or vegetarian diet," explains clinical nutritionist and founder of JS Health, Jessica Sepel.
Meet the experts:
- Jessica Sepel, clinical nutritionist and founder of JS Health
- Roxane Bakker, head dietician at Vitl
According to Jessica, some common symptoms of low iron levels include fatigue, heavy periods and brain fog. If you suspect that you might be iron deficient, make sure to speak to a healthcare professional and take a blood test to see whether you'd benefit from adding iron supplements to your daily regimen. After all, it's always better to be safe than sorry.
NaturesPlus HemaPlex CapsulesTake it from me: as someone who's been anaemic my whole life, the words “fatigue” and “low iron” are practically imprinted in my brain. I can relate all too well to feeling faint after suddenly getting up, feeling weak, lightheaded and cold out of nowhere, so naturally, I can't remember a time when I wasn't taking iron supplements. I've tried dozens of different brands and formulas, whether they came in form of liquid, capsules or tablets. One thing I can say for sure is that apart from the high-grade ingredients, it all really comes down to preference. My personal favourite that I've been taking for years is the NaturesPlus HemaPlex Capsules. It's a fast-acting iron complex that also supports the general blood health. Not to mention, it's also easy on your stomach.
Looking for more health and wellness content? Head over this way for our guides on the best vitamin D supplements and the best collagen supplements.
Why do we need iron supplements? | How to tell if you have symptoms of an iron deficiency | What's the best form of iron supplement to take? | What's the recommended daily dose? | Can I take other vitamins with my iron supplements?
Best iron supplements at a glance:
We've put together a carefully curated list of all the best iron supplements out there. Here, you'll find a range of formulations that meet any and all dietary requirements, whether you're vegan, vegetarian, have a gluten allergy or are lactose-intolerant. We've also made sure to include capsules, tablets, chewable gummies and liquid drops, all available for varying price points to fit your budget.
To help you make a more informed decision, we've also taken the time to consult professionals to ensure that our list of recommendations features a variety of dosages and comes from proven brands. Scroll down to the bottom of this article for our FAQs on how much iron you need daily and which types of iron supplements are considered to be the best.
This article is not a substitute for professional medical advice. We strongly recommend that you speak to your doctor, nutritionist and/or a dietitian to ensure that you're getting all the vitamins and minerals your body needs.
Scroll down for our top picks for the best iron supplements to help maintain your energy levels…
1. Best iron supplement with vitamin BVitabiotics Feroglobin CapsulesRecommended dose: One capsule a day.
Why we love it: These Feroglobin capsules release vitamin B6, vitamin B12, folic acid and zinc, as well as a gentle, slow-release dose of iron that works without upsetting your stomach. It’s perfect for reducing tiredness and fatigue and minimising the chance of iron deficiency.
Pros: Affordable and gentle on the stomach.
Cons: Tablets are quite large and can be difficult to swallow.
2. Best liquid iron supplementFloradix Liquid Iron FormulaRecommended dose: 10ml dose twice a day.
Why we love it: If you’re not a fan of pills, you can replace your traditional supplements with this liquid iron supplement.
Pros: Great for people who can’t or don’t like to swallow pills.
Cons: May be slightly more inconvenient for those with a busy or active lifestyle.
3. Best vegan iron supplementSolgar Gentle Iron 20mg 90 Vegi CapsulesRecommended dose: One capsule a day.
Why we love it: If you're on a plant-based diet or just trying to limit how much red meat, give this iron supplement a go. It contains iron bisglycinate, which is a gentler form of iron that won't cause any unwanted side effects such as bloating or digestive issues.
Pros: Non-constipating, perfect for sensitive stomachs and those following a vegan diet.
Cons: Only contains iron without any additional supplements.
4. Best iron supplement for high absorptionJSHealth Iron+ FormulaRecommended dose: One tablet a day.
Why we love it: Carefully designed for high absorption, this vegan-friendly iron supplement also contains folate, vitamin B2, B6 and B12. This helps it promote healthy red blood cell production within your body.
Pros: Vegan-friendly, gluten-free and non-GMO.
Cons: Large tablets can be difficult to swallow.
5. Best slow-release iron supplementVitabiotics Ultra IronRecommended dose: One tablet a day.
Why we love it: One slow-release tablet a day? Yes please. This product from Vitabiotics contains vitamin C, which aids iron absorption in the body. This product is suitable for athletes and pregnant women, and can also be taken during menstruation.
Pros: Vegetarian- and vegan-friendly, no artificial colours or preservatives. Small tablet that is easy to swallow.
Cons: N/A.
6. Best iron supplement with vitamin CMyvitamins Iron & Folic Acid TabletsRecommended dose: One tablet a day.
Why we love it: Iron? Folic acid? Copper? Riboflavin? Vitamin A? Vitamin C? These tablets from Myvitamins has everything you need to stave off tiredness and fatigue. Seriously.
Pros: This vitamin complex features a wide range of vitamins and minerals.
Cons: Not suitable if you're already taking other multivitamins.
7. Best iron supplement complexPurolabs Iron Complex SupplementRecommended dose: One capsule a day.
Why we love it: This iron complex comes in a convenient, travel-friendly and flat-edged bottle that holds two months' worth of dosages. It contains iron in the form of ferrous bisglycinate, making it effective and easy on your digestion.
Pros: High-quality formulation, vegan-friendly.
Cons: More expensive than other options on this list.
8. Best high strength iron supplementWeightWorld Iron BisglycinateRecommended dose: One tablet a day.
Why we love it: Looking for an essential mineral supplement that's specifically designed to improve your immune system and energy? Say no more. This product has a formulation created by healthcare professionals, containing high-quality nature-made iron.
Pros: Miniature tablets that are easy to swallow. Great value.
Cons: N/A.
9. Best daily iron supplementNutrition Geeks Iron Energy+ High Immune Support ComplexRecommended dose: One tablet a day.
Why we love it: Excuse my French, but four months' worth of iron supplements for under £7 is a damn bargain. This high-strength product features 14mg of iron as well as a blend of vitamin C and folic acid, all wrapped up in tiny, easy-to-swallow tablets.
Pros: Comes in letterbox-sized, plastic-free packaging.
Cons: May be unsuitable for people with more serious iron deficiencies.
10. Best iron gummyVegums Iron GummiesRecommended dose: Two gummies a day.
Why we love it: Want to make your daily vitamin regimen more fun and palatable? Replace your regular capsules and tablets with these vegan, blackberry-flavoured gummies. Two gummy bears provide you with 14mg of iron, which is the recommended daily amount for adult women.
Pros: Chewable and has a great taste compared to generic iron tablets.
Cons: Not the cheapest of options.
11. Best iron supplement for treating iron deficiencyNaturesPlus HemaPlex CapsulesRecommended dose: One capsule a day.
Why we love it: This product is specifically designed to help target iron deficiency with a formulation that contains 43mg of elemental iron. It also contains a complex of vitamin C, vitamin B12 and zinc to help support a healthy metabolism.
Pros: Gentle on the stomach, despite offering a higher dose of iron.
Cons: Contains a large tablet that can be more difficult to swallow than some of the other options in this edit.
12. Best iron supplement for your immune systemActive Iron TabletsRecommended dose: One capsule a day.
Why we love it: Derived from whey protein, this iron supplement contains a non-irritating and fast-absorbing version of ferrous sulphate. Unlike most other supplements, it's even kind enough on your digestion to be taken on an empty stomach.
Pros: Offers a much gentler version of ferrous sulphate.
Cons: Not suitable for vegans.
13. Best pure iron supplementThorne Research Iron BisglycinateRecommended dose: One capsule a day.
Why we love it: If you want a pure iron supplement that doesn't come with any other vitamins and minerals, this is it. With 25mg of iron bisglycinate, you'll be free to take this supplement all on its own or pair it with your existing vitamin regimen.
Pros: Has a certification that confirms it's suitable for athletes.
Cons: Not suitable for vegans.
14. Best iron supplement for pregnanciesActive Iron PregnancyRecommended dose: One capsule a day.
Why we love it: Specifically made to support pregnancies, this supplement contains 17mg of gold standard ferrous sulfate. It has a non-constipating formula that is easily absorbed by the body without causing any gastrointestinal issues.
Pros: Designed for pregnant and breastfeeding women.
Cons: Not suitable for vegans.
15. Best iron supplement for childrenVitamin Friends Iron Vegan GummiesRecommended dose: One gummy a day (for children).
Why we love it: With a low dose of 5mg of iron, these vegan strawnberry-flavoured gummies are perfect for young children. Highly palatable and easy to chew.
Pros: Free from 8 common allergens and specifically made for children. Non-GMO.
Cons: Not meant for adults.
16. Best affordable iron supplementMobu Iron Food SupplementRecommended dose: One tablet a day.
Why we love it: For under £5, you can get 120 tablet that will last you for 4 months. Formulated with ferrous fumarate, this product delivers a daily recommended amount of 14mg of iron, making it perfect for everyday use.
Pros: Incredible value.
Cons: N/A.
Why do we need iron supplements?
Iron is an essential mineral for our bodies. It's incredibly important for maintaining our day-to-day health since it plays a key role in producing red blood cells, which carry oxygen around our bodies. Having lower levels of iron for an extended period of time can cause feelings of tiredness and fatigue.
In an ideal world, we would be able to get all the necessary vitamins and nutrients from a varied and balanced diet. According to the NHS, naturally iron-rich foods typically include red meat, beans, nuts, dried fruit and fortified breakfast cereals. However, making sure you consumer all the iron your body needs is much harder said than done, particularly if you're vegan or vegetarian.
How can I tell if I have symptoms of iron deficiency?
"Some common symptoms of iron deficiency include extreme fatigue, weakness, headaches, shortness of breath and chest pain," shares Roxane Bakker, head dietician at Vitl. In more serious cases, low iron levels can cause iron deficiency anemia, a health condition in which our bodies aren't able to produce enough healthy red blood cells. If left untreated, this can leave you at increased risk of infection and disease. Women who regularly experience heavy periods are particularly prone to anemia.
Roxane strongly advises checking your iron levels with a blood test before taking supplements. Unnecessarily supplementing with iron in the long-term can lead to gastrointestinal issues caused by iron toxicity. Consuming higher doses of iron is dangerous and can even be fatal for children under the age of 10, so be careful.
What's the best form of iron supplements to take?
According to Roxane, iron bisglycinate is widely considered to be the form of iron that's most gentle on the stomach. On the flipside, other forms such as ferrous sulfate can sometimes cause
stomach cramps or constipation, so it's always worth checking the ingredients on your iron supplement if you have a sensitive digestion.
“It's also key to look for supplements that are free from fillers, bulking agents, artificial flavourings or colourings,” adds Roxane.
How much iron should I take daily?
The amount of iron you need to supplement to your diet ultimately depends entirely on your blood levels. Typically, the recommended daily value of iron is 14mg. However, people with iron deficiency may be advised by healthcare professionals to opt for a high dose of 40mg.
While there's no comprehensive evidence that taking your iron supplement in any particular time of day is beneficial, you should look to avoid taking it on an empty stomach. By taking it with your main meal of the day, you can minimise chances of upsetting your stomach and even maximise its absorption.
Can I take other vitamins with my iron supplement?
It depends. For example, iron supplements often come paired with vitamin C, since it aids your body's ability to absorb iron. Vitamin B complexes also combine well with the mineral and can be important in helping treat iron deficiencies.
On the other hand, JSHealth founder Jessica Sepel notes that you should avoid taking iron with zinc and calcium. This is due to the fact that they both compete with iron for absorption.
For more shoppable beauty content from Glamour UK Commerce Writer Denise Primbet, follow her on Twitter @deniseprimbet and Instagram @deniseprimbet.
ncG1vNJzZmivp6x7qLjApqauqp2WtKLGyKecZ5ufY8Kse8Crq6KbnJp8qr7Op2SsraCluaa5xKerrA%3D%3D