8 Best Iron Supplements of 2024

A quick look at 8 of the best iron supplements

• Best for pregnancy: Care/of
• Best allergen-free: Persona
• Best organic: New Chapter Fermented Iron Complex
• Best vegan: Vitamin Friends Kids Vegan Iron Gummies
• Best for athletes: Thorne Iron Bisglycinate
• Best for children: Maxi Health Chewable KiddieVite
• Best for anemia: Pure Encapsulations Iron Liquid
• Best for sensitive stomachs: Nature’s Bounty Gentle Iron

Top picks for iron supplements

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.

Medical News Today follows a strict product selection and vetting process. Learn more here.

Best for pregnancy: Care/of iron capsules

• Price: $7
• Type: capsule
• Dosage: one capsule per day
• Volume: 30-day supply
• Age: 19–50 years
• Active ingredients: iron and vitamin C

Care/of is a monthly subscription service that provides personalized nutritional supplements based on a customer’s unique health needs and goals.

The company offers an iron supplement in capsule form that contains fermented vitamin C to support iron absorption and prevent digestive discomfort, which may suit pregnant people.

The supplement is vegan, gluten-free, and does not contain GMOs.

The company recommends taking its iron supplement between meals. People should not take it alongside the Calcium Plus supplement.

While the company writes that it is open about the scientific research behind each product and its testing before, during, and after manufacturing, it does not mention if a third-party lab tests its products.

Learn more about the Care/of brand here.

Best allergen-free: Persona iron capsules

• Price: $8.68
• Type: capsule
• Dosage: one capsule per day
• Volume: 28-day supply
• Age: 19–50 years
• Active ingredients: iron and vitamin C

Persona is a nutritional supplement subscription service. It requires customers to complete an online assessment to generate personalized supplement recommendations based on the person’s health needs and goals.

Persona provides a range of supplements, including iron capsules with vitamin C.

The company does not require a subscription and customers only pay for the supplements they order.

Learn more about the Persona brand here.

Best organic: New Chapter Fermented Iron Complex tablet

• Price: around $20
• Type: tablet
• Dosage: one tablet per day
• Volume: 60 tablets
• Age: 9–13, 51 and over
• Active ingredients: vitamins E, B12, and C, folate, iron, and zinc

According to the company, this supplement is organic, vegetarian, and kosher. It is free from gluten, dairy, sugar, GMOs, artificial flavors and colors, and synthetic fillers. However, it does contain fermented soy, which makes it unsuitable for people with a soy allergy.

The company also writes that this product uses fermented ingredients, which may help support digestion and improve absorption.

The product has also undergone third-party testing, and New Chapter claims it is compliant with the Food and Drug Administration (FDA) and Good Manufacturing Practices (GMP).

The company recommends a person takes one tablet per day.

Best vegan: Vitamin Friends Vegan Iron Gummies

• Price: around $20
• Type: gummy
• Dosage: one gummy per day
• Volume: 60 gummies
• Age: no information available
• Active ingredients: iron, vitamin A, B3, B5, B6, B12, and C, zinc, and biotin

This supplement comes in gummy form, which may be better for children or people who find it difficult to swallow tablet supplements.

It does not give a person 100% of their daily recommended iron intake. However, this may be suitable for people who experience digestive problems from higher dose iron supplements.

These gummies are vegan, organic, and kosher.

The supplement contains various vitamins and minerals, including vitamins B3, B5, and B12, folic acid, and zinc.

The company recommends a person takes one gummy per day. According to the product labeling, one gummy contains 5 milligrams (mg) of ferrous fumarate, which is 71% of the DV for children ages 1–3 years, and 28% for adults and children ages 4 years and over.

Best for athletes: Thorne Iron Bisglycinate capsules

• Price: $13
• Type: capsules
• Dosage: one capsule a day
• Volume: 60 capsules
• Age: 6 and over
• Active ingredients: 25 mg iron

These capsules may suit athletes, as they have the National Sanitation Foundation (NSF) certification for sport. This certification means the supplements do not contain substances that sporting organizations ban or disallow.

According to the company, this supplement is free from soy, gluten, dairy, and artificial flavors. The company formulated it specifically to prevent digestive discomfort.

Each capsule contains 25 mg of elemental iron. According to the product labeling, 25 mg accounts for 139% of a person’s iron DV. The company recommends a person takes one capsule per day.

Learn about what vitamins and minerals athletes need here.

Best for children: Maxi Health Chewable KiddieVite

• Price: around $25
• Type: chewies
• Dosage: one chew per day
• Volume: 90 chewies
• Age: no information available
• Active ingredients: 10 mg iron

This bubble gum flavor chewable vitamin provides 10 mg of iron per gummy. According to the product labeling, this accounts for 56% of a person’s DV based on a 2,000-calorie diet.

The company states that these vitamins are for children. They contain a wide range of additional vitamins and minerals, including B vitamins, folate, calcium, and magnesium.

People should take one chew per day.

Best for anemia: Pure Encapsulations Iron Liquid

• Price: around $36
• Type: liquid
• Dosage: 1 teaspoon per day
• Volume: 4.1 fl oz
• Age: no information available
• Active ingredients: iron ferric pyrophosphate

This liquid iron includes a proprietary blend of cranberry and wild blueberry extract that the company claims provides antioxidants.

The company also writes that the form of iron in this supplement, ferric pyrophosphate, has a high bioavailability. High bioavailability means that the body can easily absorb it. This may suit people with anemia who have an iron deficiency and require a reliable source of iron.

The company claims this product is GMO- and gluten-free. It recommends that a person have 1 teaspoon — 5 mL — of this iron liquid daily.

According to the product labeling, this will provide 15 mg of iron, accounting for 83% of a person’s DV.

Best for sensitive stomachs: Nature’s Bounty Gentle Iron

• Price: around $20
• Type: capsules
• Dosage: one capsule a day
• Volume: 90 capsules
• Age: adults
• Active ingredients: 28 mg iron

Nature’s Bounty writes that this iron supplement is gentle on the stomach. This supplement may suit people who experience digestive discomfort after taking iron supplements.

According to the company, this supplement is suitable for adults. Each capsule contains 28 mg of ferrous bisglycinate. The product labeling states this accounts for 156% of a person’s DV.

Each capsule also contains vitamin C, folic acid, and vitamin B12.

The company writes that its products are tested throughout the manufacturing process for purity and potency. However, Nature’s Bounty does not use third-party labs to test its products. The United States Pharmacopeia (USP) has audited its laboratories.

The company recommends a person takes one capsule per day with a meal.

Iron supplement comparison

The following table compares the supplements in this article on price, ingredients, and more.

How to choose an iron supplement

Iron supplements are often available in the form of a tablet or capsules. Some individuals may prefer to use liquid or gummy supplements. People should consider which form would suit their needs best.

Look for reputable brands with third-party certification or testing. Choose products from companies that are transparent about their ingredients and product dosages.

Some iron supplements include other vitamins and minerals, which may suit people who do not take many other supplements. For example, iron supplements that contain vitamin C may enable better absorption.

Some people may experience digestive discomfort when taking iron supplements. Iron supplements that are fermented or designed to aid digestion may help ease or prevent this discomfort.

What is dietary iron?

The human body cannot make iron on its own. For this reason, people must obtain the mineral through their diet. When iron makes its way into the body through a person’s diet, it is known as dietary iron.

Research has identified two primary forms of dietary iron. The first is nonheme iron, which is present in plant- and animal-derived foods. The second form is heme iron, which is only present in foods derived from animals.

Heme iron has higher bioavailability, and the body can absorb it more easily. Nonheme iron is the most important dietary source of iron for vegans and vegetarians. However, it has a lower bioavailability, and more factors affect its absorption.

Learn more about iron here.

What does iron do?

Around 65% of the iron in a person’s body becomes a part of hemoglobin molecules. These molecules are present in the red blood cells, which carry oxygen from a person’s lungs toward other organs.

Iron also plays a role in energy production in the body. It carries oxygen to the muscles and brain and is important for mental and physical performance. Low iron levels may result in a lack of focus, irritability, and reduced stamina.

Iron is an essential element of various metabolic processes in the human body, including electron transport and DNA synthesis.

Learn more about iron here.

How to take iron supplements

A person should follow a doctor’s instructions or the product label for when and how often to take iron supplements. Typically, it is best to take them on an empty stomach and with water, around 1–2 hours before a meal.

The body can absorb iron more easily when it has enough vitamin C. Therefore, some people may wish to take vitamin C supplements or consume orange juice alongside their iron supplements.

Generally, however, people should avoid taking iron supplements with beverages such as coffee, tea, or milk, as they may interfere with iron absorption.

People should also avoid taking calcium supplements and antacids with iron supplements, as they too can inhibit the body’s absorption of the mineral.

Iron supplement side effects

It is unlikely that taking iron supplements will lead to any unwanted health effects unless a person is ingesting more than the recommended DV of iron.

Some people’s bodies may initially have difficulty dealing with the changes in dietary iron. When this occurs, a person may experience:

• nausea
• constipation
• flatulence
• diarrhea

It is also possible for an individual to have too much dietary iron. This can lead to conditions such as iron overload disorder and iron poisoning. Anyone who suspects that they may have either condition should seek medical care.

Some symptoms of iron toxicity include:

• nausea
• vomiting
• diarrhea

Healthcare professionals will only recommend supplemental iron if a person has low iron levels. People with regular iron levels should not take supplemental iron.

If a person thinks they may have iron deficiency or is at risk of developing it, they should contact a doctor.

When should I consider taking iron supplements?

Healthcare professionals tend to recommend iron supplements to restore healthy iron levels.

They will also recommend that people get extra iron during pregnancy. This is due to increased dietary needs. Most prenatal vitamins contain extra iron.

The body requires large amounts of iron during pregnancy, and deficiencies may increase the risk of maternal and infant mortality, low birth weight, and preterm labor.

Researchers have found that iron supplements can help improve pregnancy outcomes for pregnant people with anemia or iron deficiency.

Learn about the best prenatal vitamins here.

Supplements may also positively affect athletic performance in those who have iron deficiency.

However, a 2018 review found that only half of the studies the researchers looked at found a difference in performance levels when supplementing for athletes with iron deficiency.

However, when taking iron supplements, it is important to understand the safe and recommended dosages. The National Institutes of Health (NIH) recommend the following daily amounts of iron:

*Adequate intake

Iron deficiency

Iron deficiency occurs when the body has difficulty absorbing or retaining enough iron.

According to a 2022 article, the rate of iron deficiency in the United States is around 1% in males under 50 and 10% in women of childbearing age. In children ages 12–36 months, the rate of iron deficiency is around 9%.

Iron deficiency can sometimes cause anemia, which is a condition where the body does not produce enough red blood cells.

Anemia is a common condition, affecting around one-third of the global population. Roughly 50% of these cases are due to iron deficiency.

Iron deficiency can have different causes, such as:

• Insufficient intake of dietary iron: Some people do not get enough dietary iron. This can happen if they follow a vegan or vegetarian diet and do not take an iron supplement. These diets can be low in heme iron.
• Blood loss: Since much of the body’s iron is present in the red blood cells, blood loss can lead to iron deficiency. Blood loss may occur due to menstruation or conditions such as stomach ulcers and colon cancer.
• Iron malabsorption: This occurs when the body has difficulty absorbing the dietary iron that it needs. This can result from conditions such as inflammatory bowel disease and procedures such as gastrointestinal surgery.
• Growth: The body needs iron to aid oxygen transportation. For this reason, people in periods of growth will require more iron because their bodies will require more oxygen. This makes young children and pregnant people more at risk of iron deficiency.
• Other conditions: Some health conditions, such as obesity, kidney failure, cancer, and congestive heart failure, may also lead to iron deficiency.

Some symptoms of iron deficiency include:

• weakness
• dizziness
• fatigue
• shortness of breath
• skin paleness

People who suspect they have iron deficiency anemia should contact a doctor for diagnosis and treatment.

Learn more about iron deficiency here.

Alternatives to iron supplements: Foods high in dietary iron

Some people may wish to increase their dietary iron intake without taking supplements. They can add several iron-rich foods to their diets, such as:

• liver
• lean red meat
• shellfish
• tofu
• lentils and beans
• eggs
• dried fruit
• dark green leafy vegetables

Learn about the best foods and meal plan for iron deficiency anemia here.

Frequently asked questions about iron supplements

Summary

Iron is a mineral that is essential for many bodily processes. People who find it difficult to get enough iron from their diet may consider taking iron supplements. This may help prevent iron deficiency anemia.

Anyone considering taking iron supplements should seek the advice of a doctor first.