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Iron serves many different functions as an essential nutrient, from assisting red blood cells as they carry oxygen throughout the body to hormone development. Iron deficiency, however, is relatively common—especially in women—and can lead to serious health complications if left untreated. While the nutrient can be acquired through a variety of food sources, such as spinach and lean meats, iron supplementation can fill nutrient gaps, ensuring your body still gets the recommended amount.
To determine the best iron supplements available, the Forbes Health editorial team consulted a panel of four accredited experts who provided their top picks and why they recommend them. The editorial team solely determined star ratings, based on average user rating and cost. Note: This ranking features iron supplements for adults that (unless stated or instructed by a doctor) should not be given to or consumed by children, as consuming too much iron can lead to toxicity.
Note: All prices are accurate as of publication and are subject to change.
This supplement “provides a higher dose of iron, which may be best suited for some individuals diagnosed with a deficiency,” says Keri Gans, a registered dietitian nutritionist and Forbes Health Advisory Board member, adding that she also recommends this supplement from Nature Made because it’s undergone third-party certification.
This supplement provides 65 milligrams of iron, via 325 milligrams of ferrous sulfate, “which is known for its high solubility,” says Gans.
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“Iron tends to constipate many folks, so the best route is to go with a slow release, which helps minimize any gastrointestinal side effects,” says Toby Amidor, a registered dietitian and Forbes Health Advisory Board member who recommends this supplement. “The pills are easy to swallow and can be taken on an empty stomach.”
This iron supplement features 45 milligrams of elemental iron, equal to 142 milligrams of ferrous sulfate.
Have you considered Ancient Nutrition Zinc And Probiotic Supplements?
Ancient Nutrients' Zinc + Probiotics supplement is expertly formulated with clinically studied ingredients and optimized for absorption to support a healthy immune system. Here’s why we chose it:
Supports healthy immune function & defense
Promotes proper digestion & nutrient absorption
“This is my favorite iron product for those without iron deficiency,” says Taylor Wallace, Ph.D., principal and CEO of the food science and nutrition research firm Think Healthy and a Forbes Health Advisory Board member. “It provides close to the Daily Value but not too much iron (15 milligrams) and 175 milligrams of vitamin C, which helps enhance iron absorption by the body.”
This supplement is not only gluten-free and GMO-free, but also does not contain wheat, eggs, tree nuts, peanuts, artificial colors and sweeteners, coatings and shellacs and unnecessary binders, fillers and preservatives. The iron in this supplement is iron glycinate and 50% iron aspartate.
Have you considered Ancient Nutrition Zinc And Probiotic Supplements?
Ancient Nutrients' Zinc + Probiotics supplement is expertly formulated with clinically studied ingredients and optimized for absorption to support a healthy immune system. Here’s why we chose it:
Supports healthy immune function & defense
Promotes proper digestion & nutrient absorption
“This ‘gentle’ iron supplement is non-constipating,” says Amidor, who recommends this product. It’s perfect for vegans, she adds, noting that it has no artificial flavors or colors and is gluten-free, yeast-free, sugar-free, salt-free and wheat-free.
In addition to being GMO-free and gluten-free, this supplement from Solgar is free from wheat, dairy, soy, yeast, sugar, sodium and artificial colors, sweeteners and flavors. It features iron bisglycinate chelate.
Have you considered Ancient Nutrition Zinc And Probiotic Supplements?
Ancient Nutrients' Zinc + Probiotics supplement is expertly formulated with clinically studied ingredients and optimized for absorption to support a healthy immune system. Here’s why we chose it:
Supports healthy immune function & defense
Promotes proper digestion & nutrient absorption
“For those individuals who are more prone to gastrointestinal distress, iron in the form of ferrous bisglycinate has been shown to be less constipating,” says Gans, who recommends this product.
This iron supplement features iron in the form of Ferrochel ferrous and bisglycinate chelate.
Have you considered Ancient Nutrition Zinc And Probiotic Supplements?
Ancient Nutrients' Zinc + Probiotics supplement is expertly formulated with clinically studied ingredients and optimized for absorption to support a healthy immune system. Here’s why we chose it:
Supports healthy immune function & defense
Promotes proper digestion & nutrient absorption
Dr. Wallace, who recommends this product, highlights this iron supplement as being “just the right dose,” providing 18 milligrams of iron per serving. “It uses iron bisglycinate, which is less likely to cause gastrointestinal upset and nausea,” he adds.
This iron supplement from Amazon features iron in the form of ferrous bisglycinate.
Have you considered Ancient Nutrition Zinc And Probiotic Supplements?
Ancient Nutrients' Zinc + Probiotics supplement is expertly formulated with clinically studied ingredients and optimized for absorption to support a healthy immune system. Here’s why we chose it:
Supports healthy immune function & defense
Promotes proper digestion & nutrient absorption
“Iron is extremely important for not only red blood cells to transport oxygen, but our thyroid and metabolism,” explains Elliot Dinetz, M.D., a certified integrative physician double board certified in functional and family medicine and a Forbes Health Advisory Board member. “Many iron supplements contain excessive amounts, whereas this plant-based source helps normalize levels properly.”
In addition to being GMO-free, this supplement is also free from lactose, alcohol and artificial additives and preservatives. It features iron in the form of ferrous gluconate.
Have you considered Ancient Nutrition Zinc And Probiotic Supplements?
Ancient Nutrients' Zinc + Probiotics supplement is expertly formulated with clinically studied ingredients and optimized for absorption to support a healthy immune system. Here’s why we chose it:
Supports healthy immune function & defense
Promotes proper digestion & nutrient absorption
Dietary supplements are not regulated by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. Be sure to talk to your doctor before taking any supplement.
Functional Medicine, Family Medicine, Certified Integrative Medicine Physician
For the Best Iron Supplements Of 2023, the Forbes Health editorial team consulted a panel of four accredited experts on their top picks for iron supplements and why they recommend them. Star ratings were assigned solely by the editorial team, based on factors including cost and user rating.
Iron is a critical mineral needed for many different bodily functions. It helps red blood cells carry oxygen throughout the body and is vital for healthy brain development in children. Too little iron in the body can result in iron deficiency anemia, which includes symptoms such as gastrointestinal distress, weakness, fatigue and memory and concentration problems.
Iron can be obtained easily through food, particularly lean meat, seafood, poultry, white beans, lentils, spinach, kidney beans, peas and nuts, as well as iron-fortified foods like cereals and breads. The two main forms of dietary iron are heme iron, which is found in animal flesh, and non-heme iron, which is found in plant foods, animal flesh and iron-fortified foods.
Iron is also available in supplement form, most commonly as ferrous sulfate, ferrous gluconate, ferric citrate or ferric sulfate. All these forms of iron provide varying amounts of elemental iron, which is the amount of iron that’s actually available to be absorbed by the body. When looking at the label of an iron supplement, look for the supplement’s percentage of elemental iron.
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The amount of iron your body needs is dependent on your age and sex. Currently, the National Institutes of Health (NIH) recommends the following amount of iron per day (although it notes that vegetarians need nearly twice as much listed here, as non-heme iron, the type found in plant-based foods, is not as easily absorbed):
Whether you need an iron supplement depends on if you receive the recommended daily amount of iron from your diet. An iron supplement can help ensure that you’re receiving the recommended amount of iron per day, regardless of what’s on the menu. People who are more likely to be iron-deficient, according to the NIH, include:
It’s important to not overdo it, though—consuming too much iron can be harmful and even dangerous. Currently, the NIH notes the following daily upper limits of iron, which is the maximum amount of iron you should consume per day from all sources (although your doctor may prescribe more to treat conditions like iron deficiency):
Talk to your doctor before incorporating an iron supplement into your wellness routine, as they can interfere with certain medications and are not recommended for people with certain conditions. Iron, An Essential Mineral For Everyone Iron is an essential part of hemoglobin, the protein which enables red blood cells to carry oxygen throughout the body. Nature Made's Iron Supplements may help fill that gap you may be missing in your diet. Shop Now On Nature Made's Website
Iron, An Essential Mineral For Everyone
Iron is an essential part of hemoglobin, the protein which enables red blood cells to carry oxygen throughout the body. Nature Made's Iron Supplements may help fill that gap you may be missing in your diet.
Common side effects of iron supplements include stomach cramps, nausea, constipation and diarrhea. Consuming too much iron can result in serious medical problems, so keep a close eye on your dosage.
The best iron supplement is the one you can routinely take while experiencing minimal side effects. Talk to your doctor about which iron supplement might work for you.
Iron supplements are best taken on an empty stomach, but some people may need to take them with a small amount of food to avoid side effects. You should not take iron supplements at the same time as milk, calcium or antacids (take them at least two hours after), as well as high-fiber foods or caffeine. Taking an iron supplement with vitamin C may help your body absorb it more effectively.
Speak with your doctor to determine the dosage that should work best for you and your needs. Different groups of people—such as pregnant women and those who are breastfeeding—require more iron per day than others, such as adult men.
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Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and Bankrate. When she isn’t writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey.
Jessica is a writer, editor and media professional who has spent her career working with some of the most influential names in media. Prior to joining Forbes Health, Jessica was the manager of creative communications at Hearst, where she specialized in high-level production and project management. As a freelance writer, Jessica has written across a range of topics, including entertainment, travel and career. Her work can be found in Variety, Paste Magazine, The Muse and on her personal website (jessicamlester.com).