The best iron tablets? Here's what to look for.

You can recognize good, high-quality iron tablets by the following criteria.

The supplement contains:

• Organically bound iron – such as iron bisglycinate from a reputable manufacturer. This is the most absorbable form of iron in dietary supplements.
• Sufficient iron per dose - The Iron supplement contains at least 11 mg of iron per dose, but not more than 45 mg.
• Extra vitamin C for increased absorption - Vitamin C (preferably from a natural source) increases the absorption of iron from food.

There are several other factors I'd recommend considering when choosing a suitable iron supplement. These vary from person to person, so take what you see fit.

• Free from artificial additives - It's better for your body to choose a supplement with only natural additives. This is also called a clean-label supplement.
• Capsules instead of tablets - Capsules are easier to swallow. Personally, I find supplements in capsules much easier to use.

To help you optimally, I have created a top 3 of iron supplements that I recommend based on these criteria.

Iron bisglycinate is the best choice if you're looking for an iron supplement that's well-absorbed and gentle on your stomach. It's an organically bound form of iron, meaning it's easily absorbed by your body.

Other organically bound forms, such as iron fumarate and iron citrate , also work effectively, but may be more likely to cause side effects.

Ultimately, it's best to get heme iron from your diet. However, heme iron isn't used in plant-based iron supplements.

Therefore, within the non-heme iron category, the organically bound forms such as iron bisglycinate and iron citrate are the best choice. These are better absorbed than inorganic forms and are gentler on the stomach.

Examples of organically bound non-heme iron are:

• Iron bisglycinate
• Iron citrate
• Iron fumarate
• Iron lactate
• Iron gluconate
• Iron picolinate

The best iron pills contain at least the recommended daily amount:

• 14 mg per day – for women aged 18 years and over (until menopause) and pregnant women
• 11 mg per day – for postmenopausal women and boys and men aged 9 years and older

You'll want to avoid iron tablets containing more than 45 mg per dose . If you take more than this amount, you may experience nausea, vomiting, and diarrhea.

If you're prone to iron deficiency, we recommend taking a daily iron supplement in addition to your diet. Your body only absorbs about 10% of non-heme iron from food. (1)

Exactly how much iron your body absorbs depends on other nutrients you eat.
Some substances inhibit absorption, while other substances help to absorb more iron.

Additives that contribute to the absorption and functioning of iron are:

• Vitamin C - converts non-heme iron (in supplements and plant foods) into a more absorbable form. (2)
• Vitamin A – for maintaining good iron levels in the blood
• Vitamin B2 - promotes the availability of iron from body stores
• Copper – supports iron transport in the body
• Vitamin B12 - is important for the formation of red blood cells

The most important thing to improve iron absorption is vitamin C.

It's best to avoid taking your iron pills with the following foods, as they contain substances that can make your iron tablets less effective:

1. Dairy products (calcium)
2. Grains and legumes (phytic acid)
3. Tea and coffee (polyphenols)

Choose iron tablets in capsule form if you have trouble swallowing supplements. (Gel) capsules are easier to swallow because they are smoother and less sharp.

Iron pills tend to be relatively large compared to some other supplements, mainly because iron is a mineral that needs to be taken in larger amounts to be effective.

The size of an iron pill depends on the brand, dosage, and form (e.g., tablet, capsule, or soft gel). So, check the packaging carefully!

Choose iron supplements without unnecessary additives, such as artificial flavors and fillers.

A clean-label supplement contains only natural ingredients. This label indicates that no artificial substances have been added to the formula.

Every nutritional supplement needs additives, but we choose natural additives:

• Natural anti-caking agent - MCT powder (from coconut)
• Natural anti-caking agent - Rice fiber extract
• Natural capsule - HPM cellulose

Iron has several functions in the body:

• It helps make hemoglobin , which carries oxygen from the lungs to the rest of the body.
• Iron plays a role in producing energy in the cells.
• It supports a healthy immune system
• Iron is involved in making neurotransmitters , which are important for the brain, mood and memory.
• It is necessary for the production of DNA , which is important for tissue growth and repair.

An iron deficiency can be recognized by the following symptoms:

1. Fatigue - Iron is needed to transport oxygen. Less oxygen means you can produce less energy, which leads to fatigue.
2. Quickly out of breath - The less oxygen your blood can carry, the faster you have to breathe and therefore quickly become out of breath.
3. Pale skin - an iron deficiency causes poor blood circulation. This can lead to pale skin.
4. Restless legs - Iron deficiency can affect dopamine production, which can trigger restless legs.

Because the body can recycle iron and store it relatively easily, an iron deficiency doesn't develop overnight. It's a gradual process.

These are the most common causes of iron deficiency:

1. Blood loss (menstruation, stomach ulcer, blood donation, tumors)
2. Have a higher need for iron (pregnancy, breastfeeding)
3. Reduced ability to absorb iron (intestinal problems, gastric reduction surgery)
4. Not getting enough iron (diet, often with vegans)

Iron biglycinate is the most effective and stomach-friendly form of iron pills.

Other forms of iron, especially the inorganic variants, can sometimes cause complaints.

The most common side effects of iron tablets are:

• Yield
• Nausea
• Stomach ache

If you get a safe dose of a well-absorbable form, you will not have this problem.