What is the best iron supplement? Our advice and opinions (2024)

Even if iron perhaps does not have the same “reputation” as vitamins, it nonetheless remains an absolutely important element for the body, which needs it!

Let's not be afraid of words: iron is of capital importance for our health. Indeed, iron plays a crucial role in the transport of oxygen in our blood and participates in many other functions of our body. Iron is notably involved in the production of hemoglobin and the formation of red blood cells .

In addition, iron is necessary for energy production and is involved in DNA synthesis... yes yes, just that!

To learn everything about iron, head to our complete iron guide . 🧲

Iron requirements vary considerably depending on age and gender. Obviously, otherwise it's not funny!

In infants, for example, iron requirements are very high due to the rapid growth of their bodies and the building up of their immune systems .

In adolescents, iron requirements are also high due to growth and muscle development .

In women of childbearing age, it is the loss of blood during menstruation which explains equally high iron requirements.

In the elderly, on the other hand, iron requirements decrease at the same time as muscle mass and physical activity.

As we have said, iron deficiency is unfortunately widespread. Let’s see a little more about its causes, its consequences and the populations at risk.

Iron deficiency can have several causes, starting with… a diet that is too low in iron , surprisingly!

But insufficient assimilation of iron, significant blood loss or an increase in iron needs (pregnancy, breastfeeding, growth) can also be responsible. Women are particularly at risk of iron deficiency due to menstruation.

The effects may vary depending on the degree of iron deficiency.

The most common signs include persistent fatigue, pale skin, brittle hair, brittle nails, digestive problems, or even a reduced ability to concentrate...

In children, lack of iron can lead to defects in growth or cognitive development. This is why it should be taken seriously.

Now that you know more about the importance of iron for our well-being and the risks of lacking it, you still need to know how to choose the best iron supplement, in case you need it. For this, here are some criteria that you can take into account:

Iron-based food supplements exist in different forms:

✅ Advantages : It is the most common form of iron. This is better absorbed than ferric iron. It is suitable for people with a slight iron deficiency, or simply wishing to supplement.

⛔ Disadvantages : this form of iron is likely to cause stomach discomfort and should be consumed with food to avoid any digestive or intestinal problems.

👨‍👩‍👧‍👦 For whom : suitable for people with a mild iron deficiency.

✅ Benefits : Ferric iron is less likely to cause stomach upset than ferrous iron.

⛔ Disadvantages : this form is less well absorbed by the body than ferrous iron and iron bisglycinate.

👨‍👩‍👧‍👦 For whom : suitable for people with a mild to moderate iron deficiency.

✅ Advantages : This form is highly assimilable, which means that it is very well absorbed by the body and is less likely to cause stomach upset.

⛔ Disadvantages : No known major disadvantages.

👨‍👩‍👧‍👦 For whom : iron bisglycinate is suitable for all people, particularly people with a severe iron deficiency, or simply people wishing to supplement with iron over a given period.

✅ Advantages : this form is rather well absorbed by the body.

⛔ Disadvantages : it can cause stomach upset.

👨‍👩‍👧‍👦 For whom : iron gluconate is suitable for people with a mild iron deficiency.

✅ Advantages : This form is cheaper than other forms of iron.

⛔ Disadvantages : May cause stomach upset because it is less well absorbed than other forms of iron, such as bisglycinate.

👨‍👩‍👧‍👦 For whom : suitable for people with a mild iron deficiency, but higher doses may be necessary to achieve the same effects as other forms of iron.

It is important to choose a form of iron that is easily absorbed by the body , because bioavailability varies from one form to another.

Ferrous iron is generally more easily absorbed than ferric iron. However, the most bioavailable forms, and therefore reaching our blood most quickly in their natural form, are the chelated forms, such as iron bisglycinate or Ferrochel®.

We also recommend that for better iron assimilation, you combine the iron food supplement with vitamin C , as this promotes its absorption. 🍊

Let us remember that a food supplement is a preparation containing nutrients, plant extracts or other substances intended to complement a varied and balanced diet. The composition of these food supplements may vary depending on their purpose and their manufacture.

However, it is important to note that a food supplement should not contain unnecessary or potentially dangerous additives to health. Indeed, at “best”, these additives will simply be useless; at worst, they can disrupt your digestion or even cause other discomfort.

Artificial colors and artificial flavors are examples of potentially harmful additives in dietary supplements.

Additionally, it is important to ensure that the dietary supplement contains quality ingredients. This way, you can maximize the potential benefits of your dietary supplement while minimizing the risks to your well-being.

The recommended iron dosage varies depending on conditions.

On average, for men, we recommend at least 9 mg of iron per day, and generally 14 mg for women. An important criterion in choosing the best iron food supplement.

Keep in mind that excess iron can be harmful to your health. Too high a dose of iron can cause various discomforts, particularly in the stomach or intestines.

Therefore, it is essential to follow the recommended dosage instructions on the iron supplement label and not exceed the recommended daily dose.

Obviously, we advise you to choose a transparent brand, which provides certificates of analysis proving the quality of its products, and with ingredients clearly highlighted for you.

If you choose a product with patented or labeled active ingredients, that’s a plus!

There are quality labels, such as Ferrochel®, which guarantee the quality and bioavailability of food supplements. This is notably the choice that we made forour iron bisglycinate food supplement .

A dietary iron supplement can be found in various formats, such as:

This form is the most common form of iron supplements, largely due to their ease of use and extended shelf life. Iron capsules are convenient and easy to dose, and often contain a high amount of elemental iron, making them a preferred option for those with low iron levels. However, the disadvantage that may be encountered is for people having difficulty swallowing the capsules.

Gummies are a more palatable alternative for those who have difficulty swallowing capsules. However, gummies often contain a lower amount of iron than capsules, and their sugar content may be a drawback for some people. This is exactly what we said in our article on gummies , which you can read to find out more.

In summary, iron is both an essential element for our body, and one of the ones we most often lack. If you do not consume enough through your diet, you can supplement to meet your needs. The best dietary iron supplement will then be, from our point of view:

• in bisglycinate form;
• sufficiently concentrated;
• associated with vitamin C;
• without additives;
• traceable.

In short, everything we sought to obtain for our Ferrochel® iron bisglycinate!