Iron is an essential mineral used by our bodies - not only is it necessary for making red blood cells and transporting oxygen around the body - but it is also vital in supporting your metabolism, your cognitive function and reducing tiredness, which is why iron supplements are an important consideration.
Whether you are unsure if your fatigue is directly correlated with low iron levels or you have a plant-based lifestyle and are looking for ways to fill the nutrient gaps in your diet, we have compiled a guide to the best supplements and have recruited some help from health experts to ensure you know how to serve your body best.
Our iron levels are impacted by multiple factors ranging from diet and illness to hormones and pregnancy. So we have rounded up the best iron supplements for every need. From supplements for pregnancy to liquid formulas, we have listed one for you.
To ensure you are up to speed with factors you should consider before purchasing a supplement, we talked to Dr Stephanie Ooi to learn more about what iron does for the body, how it helps with anaemia, and what are the common symptoms of iron deficiency. So now that you know a bit more about how essential iron is for the body, here are the best iron supplements on the market ranging from tablets, gummies, sprays and liquid forms to ensure you find the best one for you.
Best iron supplements
Best iron supplement for anaemia
If you have ever been prescribed ferrous fumarate for anaemia and experienced side effects such as constipation, dark stool, bloating or nausea, the NaturesPlus HemaPlex Capsules are the one for you. This strong iron tablet is gentle on the stomach, is fast-acting, supports general blood health and is easy on your tummy.
It contains a type of iron used to treat and prevent iron deficiency and anaemia and helps target iron deficiency with a formulation containing 43mg of elemental iron. It also includes a complex of vitamin C, B12 and zinc to help support metabolism function and prevent constipation.
Pros
- It contains ferrous fumarate, an ingredient used to prevent iron deficiency anaemia
- A strong dose of iron yet gentle on the stomach compared to some NHS iron prescription
- Contains vitamin C for constipation relief
Cons
- It is a large tablet which can be more challenging to swallow for some
Best gentle iron supplement
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When it comes to iron supplements, apart from the high-grade ingredients, it all really comes down to preference. These capsules provide 20mg of iron per serving, are made from entirely allergen-free and plant-based ingredients, and offer a gentler form of iron supplementation. Containing iron bi-glycinate - a well-tolerated form of iron; take one capsule per day with food to avoid any feelings of sickness.
Pros
- Gentle on the stomach and non-constipating
- Does not contain animal products
- Specifically targets iron levels
- In a glass bottle
Cons
- Not a multi-vitamin
Best liquid iron supplement for taste
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Liquid formulas offer a lighter alternative to tablet supplementation. The iron and vitamins are already dissolved in the liquid so that they can be absorbed more quickly than tablets. This flurodix formula contains iron from ferrous gluconate, which is known to be a particularly absorbable form of iron. Take a couple of 10ml sips daily – one in the morning and one in the evening, around 30 minutes before eating.
Pros
- Some people may find that liquid transports better around the body than capsules
- Flavoured and enhanced with herbal extracts and juice concentrates
- Contains B and C vitamins
Cons
- It contains wheat germ and is therefore not suitable for gluten-free diets
- Contains honey, so not suitable for vegans
Best liquid iron supplement for vegans and gluten-free diets
Blueiron contains a patented, micro-encapsulated form of iron and is easily absorbed and gentle on the stomach. Containing Nordic blueberry concentrate to mask the iron taste, this liquid supplement also contains Vitamin C, B12, Biotin and Zinc gluconate in this iron complex. It is also suitable for vegans and for use during pregnancy.
Pros
- Allergen-free formula
- Gentle of the stomach
- Nordic blueberry concentrate helps to mask the iron taste
Cons
- Might colour your tongue blue
Best iron supplements for women
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Active Iron has a range of products with doses ranging from 14 -25mg iron, making them suitable for an individual’s iron needs. This iron and B complex formula specifically targets minerals and vitamins that are critical to women's health to tackle fatigue and support hormonal balance. It also contains Biotin and Zinc to support healthy skin and hair too.
Dr Stephanie Ooi recommends Active Iron because its non-constipating formula protects the iron from oxidation, allowing for two times better absorption. She says, 'As a result, Active Iron is clinically proven to increase iron levels by 94 per cent and is gentle on the stomach, helping to prevent gastrointestinal side effects such as constipation.' So if you are looking for a supplement tailored to women's health needs, this is an excellent choice.
Pros
- General women's health supplements that contain vitamins and minerals to reduce fatigue and support hormone balance
- Highly-absorbent
- Non-constipating
Cons
- None we can think of
Best iron supplements for vegans
Perfect for travelling or leaving in your bag, this compact pouch contains 120 Iron Energy+ tablets with a four months supply to provide 14mg of Iron, Vitamin B12, Vitamin C and Folic Acid per tablet - making these excellent supplements for vegans tackling both B12 and iron deficiencies. These iron tablets have been uniquely formulated to be just 10mm in diameter - less than half the size of many iron capsules and are entirely allergen-free.
Pros
- Small capsules and less packaging
- Suitable for travel and on-the-go
- It contains vitamin C, B12 and folic acid for energy and immunity
Cons
- Not as strong as other formulas
Best iron supplement gummies
This vitamin C iron supplement is a complex of vitamins encapsulated in these delicious strawberry gummies. They are not as potent as other supplements on the list, with each serving only containing 5mg of iron. Each bottle contains one month's supply and would be best suited to those already eating enough iron in their diet and looking to boost their energy levels.
Pros
- Gummies are suitable for all dietary requirements
- Strawberry flavour masks the iron taste
- Ideal for fussy eaters and children
Cons
- Not very strong
Best iron supplement for pregnancy
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If you are looking for an iron supplement designed for pregnancy, these capsules from Active Iron contain 17mg of iron and are suitable throughout pregnancy and during breastfeeding. The demand for iron increases when pregnant, especially during the second and third trimesters and maintaining a healthy iron level is vital for both mother and baby.
Iron plays a huge role in combating fatigue and is critical in energy, metabolism, cognitive function, and immune function, and this formula is gentle enough to be taken on an empty stomach too.
Pros
- A small tablet that is easy to swallow
- It contains 17mg of iron and is suitable throughout pregnancy and breastfeeding.
- It is clinically proven to have x2 better absorption than the NHS standard iron supplement, ferrous sulfate.
- Gentle formula to prevent constipation
Cons
- None we can think of
Best iron supplement for children
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Each 1ml dose of the Nature's Aid Mini Drops provides children with 10mg of iron bis-glycinate and helps support iron deficiencies in infants and children. Babies who are breastfed or not fed an iron-enriched formula can be at risk of low iron as well as infants and children following a primarily plant-based diet.
The Natures Aid Mini Drops Iron has been carefully formulated with that in mind to provide iron alongside supportive nutrients to sustain healthy red blood cell formation and tackle tiredness. The mini drops can be easily added to juice, milk or water if your children do not like the taste.
Pros
- Specifically formulated for infants and children, containing 10mg per 1ml
- Sugar-free and additive-free
- It contains Vitamin C, B12 and Folic acid
Cons
- Not the best taste, so hide in smoothies or yoghurt
Best iron supplement for fatigue
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If you eat animal products but are frequently tired and lack iron and B vitamins in your diet, this supplement is an excellent choice. Made with halal gelatine, these supplements are not suitable for vegetarians or vegans but offer a gentle iron supplementation with zinc with vitamin B complex, formulated to supply iron to the body that supports haemoglobin while remaining gentle for your digestive system and will not make you prone to constipation.
Pros
- It contains iron and folic acid to help with fatigue
- Supports haemoglobin and red blood cells as well as B12 levels
- Non-constipating
Cons
- Not suitable for vegetarians and vegans as made from halal gelatine
Best iron supplement spray
www.hollandandbarrett.com
BetterYou Oral Sprays offers an innovative solution to the digestive discomfort experienced by some strong iron tablets supplements. Delivering 10mg of highly bioavailable iron directly into the bloodstream, this formula bypasses the digestive system making it more gentle on the stomach.
This pomegranate-flavoured oral spray is an excellent alternative to capsules of tablets and can easily fit in your handbag or carry-on when travelling. If you do not have a sensitive stomach and would rather have a formula with higher absorption, BetterYou also has an optimal absorption spray too.
Pros
- A pleasant-tasting natural pomegranate flavour
- Non-constipating formula
- Travel size
- An excellent alternative to capsule supplements
Cons
- The spray pump in the container may get jammed
Iron supplements FAQs
What does iron do for the body?
'Iron is a vital micronutrient and is best known for its role in the normal formation of red blood cells and the part of the red blood cells which transport oxygen, haemoglobin. This makes it essential for energy production, cognitive function, and a healthy immune system.'
Does iron help with anaemia?
Anaemia is a health condition in which the body does not have enough healthy red blood cells. These red blood cells provide oxygen to body tissues. There are different types of anaemia, such as a vitamin B12 deficiency or due to a folate (folic acid) deficiency.
Stephanie tells us that the type of anaemia that is caused by low iron levels is common in women. 'Menstruation is the leading cause of iron loss worldwide, with one in four women having low iron. If you experience ongoing menstrual fatigue, supplementing your diet with an iron supplement may replace the iron lost from your period, providing sustained energy throughout your cycle.'
Other key groups at risk of developing low iron levels include:
Pregnant women: this is because blood volume increases by 50 per cent during pregnancy.
Athletes or heavy exercisers: we lose iron through our sweat.
Vegetarians: iron from plant sources (non-haem iron) is not as well absorbed as the iron we get from meat (haem iron).
What properties to look at in iron supplements to avoid constipation?
Although it may not be the most pleasant topic to discuss, iron tablets referred to as Ferrous Fumarate prescribed by the NHS can have a few tricky side effects - constipation being one of them. Although vitamin C can help with this, drinking a whole carton of orange juice isn't always sustainable or healthy.
'Many iron supplements are poorly absorbed, causing them to oxidise in the gut,' says Stephanie. 'It is this oxidation and poor absorption that causes common gastrointestinal side effects such as constipation. Liquid iron supplements contain a much lower dose of iron which is why they can avoid these common side effects.
'While this is a great benefit, they often do not provide sufficient iron to increase iron levels, with some only containing 5mg iron per serving (the recommended daily allowance is 14mg iron per day). When choosing an iron supplement, it is important to look for one that is well absorbed, gentle on the stomach and contains at least 14mg of iron.'
What signs to look for if you think you are low on iron?
The most common symptom of low iron is physical and mental fatigue; here are some other common symptoms of an iron deficiency:
• hair loss
• headaches
• paleness
• brittle nails
• cold intolerance
• shortness of breath
• mouth ulcers
• frequent infections
• restless legs
Although it is extremely important to advocate for your own health, it is equally important not to self-diagnose. If you have any of these symptoms, make sure you speak to your GP and request to have your iron levels tested before you take any supplements.
How much iron do you need?
The amount of iron you need daily depends on your age and gender. The NHS recommends the following daily amounts:
8.7mg for men over 18
14.8mg for women aged between 19 and 50
8.7mg for women over 50
What food is the highest in iron?
Iron is absorbed into your body primarily through the upper part of your small intestine when you eat food sources with iron. There are two forms of dietary iron: heme and nonheme. Heme iron is derived from haemoglobin. It is found in animal foods that originally contained haemoglobin, such as red meats, fish, and poultry (meat, poultry, and seafood contain both heme and non-heme iron). Your body absorbs the most iron from heme sources. Most non-heme iron is from plant sources.
Top animal-based sources of iron include:
• Red meats (beef, lamb, veal, pork, kangaroo). The redder the meat, the higher it is in iron.
• Offal (liver, kidney, pate)
• Poultry
• Fish or shellfish (salmon, sardines, tuna, oysters)
• Eggs
Top plant-based food sources that contain iron:
• Legumes
• Spinach and leafy greens
• Tofu and tempeh
• Dark chocolates
• Dried fruits
• Nuts and seeds
• Quinoa
• Cruciferous vegetable
How to avoid fatigue and feel more energised?
Toral Shah, a Nutritional Scientist, Functional Medicine Practitioner, and Founder of The Urban Kitchen, says that low iron levels can seriously impact your health and well-being, both physically and mentally.
'Low iron intake or poor absorption is a huge public health issue, and one that we can remedy with an iron-rich diet and supplements.'
Here are some top tips from Toral Shah to help fight fatigue and curate healthy habits:
Get outside in the morning light: Our body requires natural daylight to regulate our circadian rhythms, which impact our sleep and wake cycles. A 15-minute walk in the first couple of hours after waking can support your sleep.
Turn off all electronic devices at least 60 minutes before sleeping: Blue light from our phones, laptops, and TV can reduce melatonin production, which can impact our sleep.
Exercise regularly: It might feel counterintuitive, but exercise can reduce symptoms of fatigue. Exercise releases endorphins that boost your energy and support better sleep quality.
Reduce caffeine and alcohol: Both caffeine and alcohol disrupt sleep, which can make us feel more fatigued.
Eat a diet rich in vitamins and minerals: Eating a diet rich in fruits, vegetables, beans & legumes, nuts and seeds, and heart-healthy sources of protein, including eggs, seafood, poultry and meat, can support healthy metabolism and help to ensure you have your required vitamin and mineral intake which can help you to feel less fatigued.
Ellen Kinsey is a writer for What's The Best, and also writes for Yours, A Modern Kitchen, Modern Gardens, Heat, Closer and Grazia. She has a passion for cooking, health and wellness.
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