8 min
What is the best iron supplement? Our advice and opinions (2024)
Iron is one of the essential elements for our body, in particular, because it helps transport oxygen in our blood. 🩸 And yet: according to Health Insurance , 1.5 billion people around the world suffer from an iron deficiency ... or nearly one in five!
Fortunately, when your daily diet does not contain enough iron, it is possible to make up for this lack and combat the fatigue it causes, thanks to iron supplementation . However, there are many different forms of iron, which can make choosing the most suitable dietary supplement complicated...
But do not panic ! In this article, we explain the different forms of iron available on the market, their advantages, disadvantages, and the different criteria for choosing the best iron food supplement for your needs and your situation! Ready ? Let's go !
Iron, the superhero of our body
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!
Iron, the all-purpose trace element…
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 . 🧲
Varied iron needs
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.
We recommend you
Iron Bisglycinate
Highly assimilable Iron Bisglycinate Ferrochel® combined with vitamin C.
- ✅ Chelated iron with high bioavailability
- ✅ 14 mg of elemental iron per capsule
- ✅ With vitamin C Quali®-C
- ✅ 3 months of treatment
The main dietary sources of iron
Food sources rich in iron are numerous and varied. You can therefore easily obtain it in your diet (provided that the products have not been processed, which could influence their iron content).
Red meats, liver, lentils, spirulina , kidney beans, chickpeas and nuts are all good sources of iron.
Be aware that iron from animal sources is better absorbed by the body than iron from plant sources.
Little tip for our vegetarian friends, know that it is possible to improve the absorption of plant iron by consuming foods rich in vitamin C , such as citrus fruits, kiwis and peppers.
Iron deficiency: when fatigue hits you
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.
The causes of iron deficiency
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.
What are the symptoms of iron deficiency?
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.
Populations at risk of iron deficiency
Certain populations are more at risk of suffering from it, in particular:
- women of childbearing age;
- young children;
- teenagers ;
- old people ;
- people with bowel disorders;
- people suffering from kidney problems;
- people who have had surgery involving significant blood loss.
In short, quite a few people, actually! Vegetarians and vegans may also be at greater risk of iron deficiency if they do not consume enough iron-rich plant sources.
How to choose the best iron supplement?
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:
The chemical form
Iron-based food supplements exist in different forms:
Ferrous iron
✅ 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.
Ferric iron
✅ 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.
We recommend you
Iron Bisglycinate
Highly assimilable Iron Bisglycinate Ferrochel® combined with vitamin C.
- ✅ Chelated iron with high bioavailability
- ✅ 14 mg of elemental iron per capsule
- ✅ With vitamin C Quali®-C
- ✅ 3 months of treatment
Iron bisglycinate
✅ 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.
Iron gluconate
✅ 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.
Iron sulfate
✅ 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.
Iron bioavailability and assimilation
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. 🍊
The composition of the supplement
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.
We recommend you
Iron Bisglycinate
Highly assimilable Iron Bisglycinate Ferrochel® combined with vitamin C.
- ✅ Chelated iron with high bioavailability
- ✅ 14 mg of elemental iron per capsule
- ✅ With vitamin C Quali®-C
- ✅ 3 months of treatment
Recommended iron dosage
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.
The brands and quality labels to favor
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 .
The price of iron food supplements
The price of iron supplements can vary considerably depending on brands and forms of iron.
In our eyes, the best iron supplement is not necessarily the most expensive. We advise you to focus instead on the different criteria mentioned above.
The best form of iron for dietary supplements
A dietary iron supplement can be found in various formats, such as:
The capsules
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.
Iron gummies
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.
Liquid iron
This form is also an option for people who have difficulty swallowing capsules or gummies, and it can be more easily absorbed by the body. However, liquid iron can be difficult to dose accurately, and it must be stored properly to avoid oxidation and product degradation.
The final word
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!
Lucas PINOS
Co-founder of NOVOMA
Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.
