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Iron is an essential mineral required for the formation of hemoglobin, a vital part of red blood cells, that carries oxygen throughout the body. It's naturally found in many of the foods we eat such as lean meats, seafood, nuts, beans, fortified grains, and certain vegetables. While most people are typically able to meet their iron needs through diet, certain populations may require supplementation to maintain their levels.
Over time, consuming a diet that's too low in iron can lead to a mild deficiency which can result in fatigue, weakness, and shortness of breath. Young children, women who are of reproductive age or pregnant, and vegans, are most at risk of being iron deficient. By ensuring good iron intake through diet and supplementation, you can avoid low iron levels and the associated side effects. Considering that it's possible to take in too much iron, you'll want to tread with caution when selecting the best iron supplement.
The Best Iron Supplements - Our Top Picks
- Best Iron Supplement for Women: Ritual Essential for Women Multivitamin
- Best Iron Supplement for Men: Transparent Labs Prebiotic Greens
- Best Vegan Iron Supplement: KOS Show Me the Greens
- Best Liquid Iron Supplement: Ritual Women 18+ Multivitamin Synbiotic+
- Best Chewable Iron Supplement: Nature Made Iron Gummies
- Best Iron Supplement for Pregnancy: Ritual Essential for Women Prenatal
- Best Iron Supplement for Anemia: Thorne Iron Bisglycinate
- Best High-Dose Iron Supplement: Ritual Essential for Women Prenatal
- Best Affordable Iron Supplement: Nature Made Iron Tablets
To provide some guidance on selecting the best iron supplement for your goals, the ACTIVE Reviews Team has compiled a list of the top products on the market, including important details to help you make an informed decision.
Why Trust Us?
The health and safety of ACTIVE's readers is of the utmost importance to us. To ensure your well-being when consuming iron supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We've also consulted with a team of nutritionists and dietitians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
Best Iron Supplement for Women - Ritual Essential for Women Multivitamin
SPECS
- Price: $$
- Flavor rating: N/A
- Iron per serving: 8mg
- Serving size: 2 capsules
- Servings per container: 30
- Active ingredients: Multivitamin formula with iron
- Sweetener: N/A
Women of childbearing age experience monthly blood loss related to the natural menstruation process. Along with menstrual blood, varying amounts of iron are lost. If this iron is not replaced through diet or supplementation, over time, some women can become susceptible to iron deficiency. Therefore, most OB-GYNs recommend that menstruating women take a multivitamin with iron or a standalone iron supplement.
Ritual's Essential for Women Multivitamin is formulated with seven essential vitamins and minerals catered to the specific nutritional needs of women ages 18-49. Included in the formulation is 8 milligrams of iron, a fitting daily dose to maintain your levels without risking taking too much. Also supplied is 1000 micrograms of folate to support fetal brain development for women who may become pregnant. Lastly, this product supplies 330 milligrams of vegan omega-3s, a type of fat that's important for heart and brain health.
What We Like
- Supplies 8mg of iron per serving
- Vegan-friendly
- Third-party tested
- Traceable ingredients
What We Don't Like
- Some women may require a higher dose of iron
- Lacks certain micronutrients commonly found in multivitamins
BUY: Ritual Essential for Women Multivitamin
Best Iron Supplement for Men - Transparent Labs Prebiotic Greens
SPECS
- Price: $$
- Flavor rating: 1
- Iron per serving: 2mg
- Serving size: 1 scoop (16.17g)
- Servings per container: 30
- Ingredients: Spirulina, organic chlorella, organic acacia fiber, organic green banana flour, organic Jerusalem artichoke fiber
- Sweetener: Stevia
While the iron requirements of men are significantly lower than those of women, this mineral still plays an important role in men's health, especially for athletes. Iron aids in the formation of red blood cells which transport oxygen throughout the body, particularly during high-intensity exercise. Ensuring adequate daily iron intake is a simple step to optimizing your health and athletic performance.
Although you can certainly boost your iron stores through diet, some people find it easier to take a daily supplement that includes iron. Our top pick for men, Transparent Labs Prebiotic Greens, includes 2 milligrams of iron per serving, a good amount to meet the needs of most men. In addition to iron, their formula supplies other important vitamins and minerals, including calcium and potassium which are both components of men's health.
What We Like
- Contains 2mg of iron per serving
- Easy to mix into water, juice, or shake
- Available in Peach Mango or unflavored
- Subscribe-and-save option
What We Don't Like
- Unflavored may taste earthy or unpleasant to some
- Some men may want more iron per serving
BUY: Transparent Labs Prebiotic Greens
Best Vegan Iron Supplement - KOS Show Me the Greens
SPECS
- Price: $$
- Flavor rating: 1
- Iron per serving: 3 mg
- Serving size: 1 scoop (9.6g)
- Servings per container: 26
- Ingredients: Chlorella, spirulina, wheat and oat grass, lemon juice, broccoli, kale, cabbage, apple, green bell pepper
- Sweetener: Organic Stevia extract
Although a well-balanced vegan diet can surely provide similar nutrition to an animal-based diet, plant-based diets tend to be lower in iron, so some people following a vegan diet may consider supplementing with this important mineral. KOS Show Me the Greens provides 3 milligrams of iron in an absorption-optimized mixable greens supplement. Reviewers also appreciate the taste and boost in energy they receive from this powder.
As a vegan, if your iron levels are on the lower side, you may actually notice a boost in athletic performance when supplementing.(1) Taking a daily iron supplement such as this can be seen as an insurance policy against iron deficiency as a vegan.
What We Like
- Vegan-friendly
- Enhanced nutrient absorption
- Great for the digestive system
- Produced in NSF-certified facility
- Erythritol-free
What We Don't Like
- Dose may be too low for some users
- Somewhat expensive per serving
Best Liquid Iron Supplement - Ritual Women 18+ Multivitamin Synbiotic+
SPECS
- Price: $$$
- Flavor rating: 1
- Iron per serving: 8mg
- Serving size: 3 capsules
- Servings per container: 60
- Active ingredient: Iron (ferrous bisglycinate), magnesium, probiotic blend, PreforPro®, Tributyrin (as CoreBiome®)
- Sweetener: Mint essence
While not a traditional liquid supplement per se, Ritual's patented delayed-release capsules feature a beadlet-in-oil technology that allows the nutrients to dissolve in the small intestine for better overall absorption. So, why did we choose it? Ritual Women 18+ Multivitamin Synbiotic+ is our best liquid iron supplement because it is a liquid capsule stack of Essential for Women 18+ Multivitamin and Gut Health Synbiotic+ gut health. A common side effect of iron supplementation is gastrointestinal distress, and taking iron with a stomach-cleansing probiotic has been shown to help alleviate these symptoms and help the body to absorb iron better.(2)
Ritual Essential for Women 18+ Multivitamin provides 8 milligrams of iron per serving in a mint-essenced ferric glycinate form. While some other forms of iron may cause stomach issues, this form is easier on the digestive system and has more favorable levels of absorption. You may still want to opt for an iron supplement that is strictly liquid if you are pill averse, but we highly recommend this liquid capsule system.
What We Like
- Multivitamin and probiotic supplements in one stack
- 8mg of iron per serving
- Third-party tested
- Gluten and major allergen-free
- Subscription and bundle discounts
What We Don't Like
- Expensive
- Some may still want to opt for pure liquid if capsules are an issue
BUY: Ritual Women 18+ Multivitamin Synbiotic+
Best Chewable Iron Supplement - Nature Made Iron Gummies
SPECS
- Price: $
- Flavor rating: 1
- Iron per serving: 18mg
- Serving size: 2 gummies
- Servings per container: 30
- Active ingredients: Iron and vitamin C
- Sweetener: Glucose syrup, sugar
Depending on the form, some people may find that iron supplements leave a mineral taste in their mouth due to their chemical structure. To solve this, many brands offer alternative forms of iron, such as chewable gummies, that mask the taste with flavoring to make it more tolerable. This allows people to get in their daily dose of iron without having to stomach the off-putting flavor.
Nature Made Iron Gummies pack 18 milligrams of absorption-optimized iron into a raspberry-flavored chewable tablet. In addition to the iron, this supplement supplies 40 milligrams of vitamin C which research shows can significantly increase iron absorption when taken together. While these are provided in chewable form, it's important to note that these contain a fairly high dose of iron and are not appropriate for children.(3)
What We Like
- Combines iron and vitamin C for improved absorption
- Raspberry-flavored gummy masks mineral taste
- Good option for people on-the-go
- Gluten-free
What We Don't Like
- Contains 3g of added sugars
- Can be potentially dangerous for children
BUY: Natures Made Iron Gummies
Best for Iron Supplement for Pregnancy - Ritual Essential for Women Prenatal Multivitamin
SPECS
- Price: $$
- Flavor rating: 1
- Iron per serving: 18mg
- Serving size: 2 capsules
- Servings per container: 30
- Active ingredients: Iron bisglycinate, folate, magnesium, choline, vitamin E
- Sweetener: Mint or citrus essence
As many moms-to-be know, proper nutrition during pregnancy is a crucial part of ensuring healthy fetal growth. As such, OB-GYNs typically recommend expectant moms take a prenatal vitamin to ensure adequate intake of several important nutrients. While most prenatal vitamins include a full spectrum blend of vitamins and minerals, including iron, some women may wish to take only the essentials.
Ritual Essential for Women Prenatal Multivitamin has a pregnancy-supporting ingredient panel of 12 vitamins and minerals, including 18 milligrams of iron (bisglycinate), 1,000 micrograms of methylated folate, 8 micrograms of B12, and 32 milligrams of magnesium. This rich list of ingredients supplies the most impactful prenatal micronutrients and does away with the rest. As always, you'll want to consult your healthcare provider for guidance when selecting a prenatal vitamin.
What We Like
- Provides recommended amounts of iron and folate for pregnant women
- Includes biotin, choline, and iodine
- Can choose between mint and citrus essence
- Third-party tested
- Includes iron bisglycinate for improved absorption
What We Don't Like
- Somewhat expensive
- May have a slight aftertaste
BUY: Ritual Essential for Women Prenatal Multivitamin
Best Iron Supplement for Anemia - Thorne Iron Bisglycinate
SPECS
- Price: $
- Flavor rating: N/A
- Iron per serving: 25mg
- Serving size: 1 capsule
- Servings per container: 60
- Active ingredient: Iron bisglycinate
- Sweetener: N/A
Anemia is a condition in which you lack enough healthy red blood cells to carry sufficient oxygen to your body's tissues. This is typically caused by a number of diseases, including but not limited to cancer, autoimmune diseases, chronic kidney disease, and heart failure. Most people don't become anemic unless they've been low on iron for quite some time. To help correct this condition, you'll need a high-quality iron supplement that is easily absorbed. For the best iron supplement for anemia, we selected a product that has been optimized for absorption making it easy on the stomach and a solid choice for those looking to maintain their daily iron levels.
Thorne Iron Bisglycinate supplies a hefty 25 milligrams of Ferrochel iron per serving. This special form of iron, formed by creating a reaction between iron and the amino acid glycine, enhances absorption and reduces the risk of digestive side effects. As an added plus, this product undergoes third-party testing to ensure purity, making it a good fit for competitive athletes. In severe cases of anemia, you may need IV iron, so you'll want to consult a physician for guidance on your individual requirements.
What We Like
- Iron bisglycinate form for enhanced absorption
- Third-party tested
- Good value
- Only requires 1 daily capsule
What We Don't Like
- Not vegan-friendly
- Dose may be too high for some users
Best Affordable Iron Supplement - Nature Made Iron Tablets
SPECS
- Price: $
- Flavor rating: N/A
- Iron per serving: 65mg
- Serving size: 1 tablet
- Servings per container: 180
- Active ingredient: Ferrous sulfate
- Sweetener: N/A
Although it's hard to put a price on your health, the cost of dietary supplements and specialty food products can really add up. While this can be counteracted by shopping for items that are on sale, the price may still be too much for those on a tight budget. Thankfully, when it comes to supplementing with iron, there are a number of cost effective options to get in your daily dose without breaking the bank.
Our selection for the best affordable iron, Nature Made Iron Tablets, packs 65 milligrams of iron for less than $0.03 per serving. This price point is attractive to even the most budget-strapped supplement shoppers. The ferrous sulfate form of iron is often used in healthcare settings to help maximize iron stores and support healthy red blood cell formation. In addition, this supplement is third-party verified to ensure purity.
What We Like
- Supplies 65mg of iron per serving
- Affordable price point
- 180-day supply
- Third-party verified
What We Don't Like
- Ferrous sulfate form may not be as well-absorbed as other forms
- Dose may be too high for some populations
Best High-Dose Iron Supplement - Life Extension Iron Protein Plus
SPECS
- Price: $
- Flavor rating: N/A
- Iron per serving: 300mg
- Serving size: 1 capsule
- Servings per container: 100
- Active ingredient: Iron protein succinylate
- Sweetener: N/A
Generally, an iron supplement that provides anywhere from 8-18 milligrams of iron per serving is more than sufficient to meet the needs of most people. In certain cases, though, some people will require a bit more iron to return their levels to normal. This is often the case with high-level endurance athletes or vegetarians. Thankfully, some brands cater to these needs by producing higher-dose iron products.
Life Extension Iron Protein Plus supplies an astounding 300 milligrams of iron protein succinylate per serving, enough to meet the needs of even the most iron depleted.(4) For those who are low on iron, an iron supplement such as Life Extension Iron Protein Plus may also help boost energy levels. It's important to be aware that it is possible to take too much iron, therefore you'll want to consult a healthcare practitioner for specific dosing.
What We Like
- Supplies 300mg of iron protein succinylate per serving
- Well-tolerated formula for sensitive stomachs
- Vegetarian-friendly
- $0.21 per serving
- Non-GMO
What We Don't Like
- Dose may be too high for some users
- Contains milk
BUY: Life Extension Iron Protein Plus
What to Look for When Shopping for Iron Supplements
Type
Iron is available in two forms, heme, which comes from animal sources, and non-heme, which comes from plant sources. Heme tends to be better absorbed than non-heme. That said, most supplements are provided in non-heme form due to ease of processing and cost. However, if you are concerned with optimizing absorption you may want to select a heme option.
Form
Iron supplements are generally provided in tablet or capsule form, though they are also available in a number of other forms including chewable, gummies, and liquids. When shopping for an iron supplement, think about what form best suits your needs.
Dose
While iron dosing is individual, a dose of 8mg for men and non-menstruating women, and a dose of 18mg for menstruating, pregnant, or nursing women is recommended by the National Institute of Health.(5)
How We Rate Supplements
Price/affordability (scale of $-$$$)
Prices depend on a number of factors and tend to fluctuate over time, so we've kept our affordability rating scale simple so you can easily see how products compare:
$ = under $1 per serving
$$ = $1-2 per serving
$$$ = over $2 per serving
Flavor Options (scale of 1-3)
When it comes to dietary supplements that you take frequently or even daily, options are important. And while your protein powder or pre-workout doesn't have to taste good to be effective, having several flavors to choose from can make it easier to stick with your fitness and health goals.
N/A = Unflavored
1 = 1-2 flavor options
2 = 3-4 flavor options
3 = 5 or more flavor options
FAQs About Iron Supplements
What is the best form of iron supplement to take?
Some forms of iron are better absorbed than others. Heme iron, which comes from animal sources, is generally more efficiently absorbed than non-heme iron, which comes from plant sources. That said, most iron supplements are provided in non-heme form. Among them, ferrous bisglycinate tends to be the best absorbed and thus is usually most people's top choice.
How can I boost my iron levels quickly?
Iron is a mineral that builds up in the body over time and is stored in the liver, spleen, muscle tissue, and bone marrow. While increasing your iron levels can't be done overnight, regularly supplementing with iron along with vitamin C can typically boost your stores in a few weeks. This largely depends on how iron depleted you are to start out.
What supplements increase iron levels fast?
While increasing your iron levels takes some time, pairing iron supplementation with vitamin C has been shown to aid in improved absorption and more rapid replenishment.(6) Forms of iron that have been processed to improve absorption, such as ferrous bisglycinate, can also help increase levels more quickly.
Should pregnant women take iron supplements?
Most OB-GYNs will recommend pregnant women supplement with iron and folate to supply the fetus with everything it needs to properly grow. The amount of iron you need may vary depending on your age, body size, and a number of other factors, so you'll want to check with your healthcare practitioner for individualized dosing.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- Nebl, J., Schuchardt, J. P., Ströhle, A., Wasserfurth, P., Haufe, S., Eigendorf, J., Tegtbur, U., & Hahn, A. (2019). Micronutrient Status of Recreational Runners with Vegetarian or Non-Vegetarian Dietary Patterns. Nutrients, 11(5), 1146. https://doi.org/10.3390/nu11051146
- Rusu, I. G., Suharoschi, R., Vodnar, D. C., Pop, C. R., Socaci, S. A., Vulturar, R., Istrati, M., Moroșan, I., Fărcaș, A. C., Kerezsi, A. D., Mureșan, C. I., & Pop, O. L. (2020). Iron Supplementation Influence on the Gut Microbiota and Probiotic Intake Effect in Iron Deficiency-A Literature-Based Review. Nutrients, 12(7), 1993. https://doi.org/10.3390/nu12071993
- Li, N., Zhao, G., Wu, W., Zhang, M., Liu, W., Chen, Q., & Wang, X. (2020). The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia: A Randomized Clinical Trial. JAMA network open, 3(11), e2023644. https://doi.org/10.1001/jamanetworkopen.2020.23644
- Urso, K., Leal Martínez-Bujanda, J., & Del Prado, J. M. (2021). Iron Protein Succinylate in the Management of Iron Deficiency Anemia: A Comparative Study with Ferrous Sulphate at Low and High Therapeutic Doses. Nutrients, 13(3), 968. https://doi.org/10.3390/nu13030968
- National Institutes of Health. (2022). Iron - Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. Retrieved August, 2022, from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
- Li, N., Zhao, G., Wu, W., Zhang, M., Liu, W., Chen, Q., & Wang, X. (2020). The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia: A Randomized Clinical Trial. JAMA network open, 3(11), e2023644. https://doi.org/10.1001/jamanetworkopen.2020.23644
About the Author
Daniel Preiato is a registered dietitian who specializes in sports nutrition and nutrition education. He is also a certified strength and conditioning specialist, and an avid strength athlete. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals.
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