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Iron

Minerals

Also known as: Fe, Ferrous, Ferric

Iron is essential for oxygen transport in hemoglobin, energy metabolism, and DNA synthesis. Iron deficiency is the most common nutritional deficiency worldwide, particularly affecting women, vegans, and endurance athletes.

Best Timing

Take on an empty stomach for best absorption (1 hour before or 2 hours after meals). If GI upset occurs, take with a small amount of food.

Absorption

Bisglycinate is best tolerated and well absorbed. Heme iron (from meat) absorbs 5–10x better than non-heme. Vitamin C dramatically improves non-heme absorption.

Health Goals
⚡Energy🛡️Immunity
Who Should Take This
WomenVegans/VegetariansPregnant WomenAthletes
  • Essential for oxygen transport via hemoglobin
  • Supports energy production and reduces fatigue
  • Required for DNA synthesis and cell division
  • Supports cognitive function
  • Critical during pregnancy for fetal development
  • Supports immune function
Mild deficiency25–45 mg elemental

Daily or every other day

Every other day may improve absorption

Moderate deficiency45–65 mg elemental

Daily

Under medical supervision with follow-up labs

Pregnancy27–45 mg

Daily

RDA (adult men)8 mg

Daily

RDA (premenopausal women)18 mg

Daily

  • -Ferrous bisglycinate – best tolerated, high absorption
  • -Ferrous sulfate – most common, can cause GI issues
  • -Iron polysaccharide complex – gentler option
  • -Heme iron polypeptide – from animal sources, well absorbed
  • -Ferrous fumarate – high elemental iron content
Red meat and liver (heme iron)Spinach and legumes (non-heme iron)Fortified cerealsTofu and tempehDark chocolate
Vitamin CSynergy

Vitamin C increases non-heme iron absorption by up to 6x. Take 200mg Vitamin C with iron.

CalciumAvoid

Calcium significantly inhibits iron absorption. Separate by at least 2 hours.

ZincCaution

Competes for absorption. Take at different times of day.

MagnesiumCaution

Can reduce iron absorption. Separate by 2 hours.

Vitamin B12Synergy

Both are needed for red blood cell production. Address both in anemia.

Iron supplementation every other day is effective in treating iron deficiency

Stoffel NU, Cercamondi CI, et al. - Blood (2017)

Alternate-day dosing resulted in higher fractional absorption (33% vs 22%) compared to daily dosing due to hepcidin regulation.