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The 10 Best Iron Supplements For Women, According To A Nutritionist
Knowing how to take them is kinda important too.
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It’s easy to feel overwhelmed as soon as you hit the vitamin and supplement aisle at the store. You’ve likely heard a lot about iron, but you may not know what the best iron supplement to take is and whether you even need one.
First, you should know this mineral serves an important function in your body. “Our cells need iron to move oxygen from the lungs to the rest of the body, including important organs and muscles,” says Bianca Tamburello, RDN, a nutrition marketing specialist at FRESH Communications. Iron is also a part of certain hormones and is essential for growth and brain development.
If your iron levels dip too low, you can feel really tired and cold and have trouble focusing and pale skin. One telltale sign of iron deficiency, according to Tamburello: the craving to chew ice or non-food items.
Low iron levels can lead to iron-deficiency anemia, which occurs when your body doesn’t have enough iron to make hemoglobin, a.k.a. the substance in your red blood cells that are responsible for carrying oxygen throughout your body, per Cleveland Clinic. Women who haven’t gone through menopause and those who are pregnant or breastfeeding are also more likely to develop this condition.
Eating iron-rich foods is usually the best way to boost your iron levels. “Iron is naturally present in animal foods, including meat and seafood, and can also be found in plant and fortified foods, such as beans, lentils, and fortified cereals,” Tamburello says. If you still have symptoms of iron deficiency after changing your diet, you may need to start taking a supplement.
That said, you should only take one when it’s recommended by a doctor, Tamburello says. Ask them to check your iron levels with a blood test first because having too much is harmful and can lead to issues like liver disease, heart problems, and diabetes, per Mayo Clinic.
Tamburello recommends the following supplements, taking into account the dosage, type of iron, and the fact they were verified by a third party for accuracy and potency.
Meet the expert: Bianca Tamburello, RDN, is a nutrition marketing specialist at FRESH Communications.
NOW Liquid Iron
Liquid iron supplements tend to be easier on the stomach and a good choice for those who want to avoid swallowing pills, Tamburello says. This brand has zero sugar but does have a small amount of sugar alcohol, which can cause stomach upset for some people.
Slow Fe Slow Release Iron Supplement
Slow Fe Slow Release Iron Supplement
If you’re looking to avoid the symptoms that often come with an iron supplement, this slow-release formula could be right for you. “It also contains 250 percent daily value of iron at 45 mg iron per tablet,” Tamburello says.
Thorne Research Thorne Iron Bisglycinate - 25 mg - Optimal Absorption - Support Red Blood Cell Formation - Fight Fatigue and Other Symptoms of Iron Deficiency - NSF Certified for Sport - Gluten-Free - 60 Capsules
Thorne Research Thorne Iron Bisglycinate - 25 mg - Optimal Absorption - Support Red Blood Cell Formation - Fight Fatigue and Other Symptoms of Iron Deficiency - NSF Certified for Sport - Gluten-Free - 60 Capsules
MaryRuth Organics Vegan Liquid Iron Supplement Prenatal + Postnatal
MaryRuth Organics Vegan Liquid Iron Supplement Prenatal + Postnatal
Moms and moms-to-be who follow a vegetarian or vegan diet, in particular, need to watch out for low iron levels. Tamburello recommends this gluten-free and vegan product for those expecting and new mothers.
“Liquid iron supplements tend to be easier on the stomach, plus this supplement has ferrous bisglycinate which is more easily absorbed,” she says.
Nature Made Iron Gummies With Vitamin C
Nature Made Iron Gummies With Vitamin C
They may invoke childhood memories, but if vitamin gummies will help you be more consistent in taking a supplement recommended by your doctor, Tamburello says go for it.
This gummy is one of the highest in iron at 100 percent daily value per serving, and it’s free from gluten, artificial sweeteners, synthetic dyes, and high fructose corn syrup,” she adds.
MegaFood Blood Builder Iron Supplement
“This supplement is also vegan and contains vitamin C, vitamin B12, and folate, which help increase iron absorption and support red blood cells,” Tamburello says. Plus, it offers up a whopping 144 percent the daily value of iron.
NOW Iron 18 mg Capsules
NOW Iron 18 mg Capsules
This iron supplement aligns with a vegan diet and offers up 100 percent daily value of ferrous iron, Tamburello says. It’s also an affordable options that's relatively easy to find in stores.
NaturesPlus Hema-Plex Iron Softgels
NaturesPlus Hema-Plex Iron Softgels
Ferritin is a protein that stores iron in your cells, and low ferritin value indicates low iron stores in your body, according to Cleveland Clinic. If your bloodwork indicates that your ferritin levels are low, you’re better off choosing a high-potency supplement like this one suggested by Tamburello because it’s also gentle on the stomach.
Nature Made Multi For Her
Many multivitamins on the market that contain iron often aren’t the best source to maintain optimal iron levels because they also contain higher levels of calcium, which can decrease iron absorption. Tamburello recommends this one, as it’s lower in calcium than other products on the market.
What are the different types of iron supplements out there?
Iron supplements come in tablet, liquid, and chewable forms. It is also often included in multivitamins, but that may not be enough if you’re exhibiting signs of low iron.
Most supplements contain iron in the forms of ferrous sulfate, ferric citrate, ferrous gluconate, or ferric sulfate, according to Tamburello. Ferrous iron is more easily absorbed by the body than ferric iron.
“Liquid iron supplements tend to be easier on the stomach than tablet iron supplements, which is why some people make the switch,” she explains. “Prioritize iron supplements with ferrous sulfate and ferrous gluconate for maximum absorption, although ferric iron supplements will still raise your iron levels.”
How to Take Iron Supplements for Best Absorption
Iron supplements are best absorbed on an empty stomach when taken with water or orange juice, as vitamin C is thought to increase iron absorption, according to Tamburello.
“However, iron supplements tend to cause GI upset and constipation, especially when taken on an empty stomach,” she says. “This is why it’s best for some to take their iron supplement after a meal (although it does decrease absorption).”
It’s also typically best to avoid taking an iron supplement with foods, as high-polyphenol and high-phytate foods including tea, coffee, wine, certain fruits, vegetables, legumes, and cereals can interfere with iron absorption, Tamburello says. Note that calcium supplements and antacids can also decrease the absorption of iron supplements.
Emilia Benton is a Houston-based freelance writer and editor. In addition to Runner's World, she has contributed health, fitness and wellness content to Women's Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an 11-time marathoner, a USATF Level 1-certified running coach, and an avid traveler.
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