Iron is a mineral that we need for growth and development and to carry oxygen around our bodies, and it is the most common mineral deficiency worldwide. People with heavy menstrual periods, frequent blood donors, those with cancer or gastrointestinal disorders, pregnant people, preterm infants, and those with a limited diet can all be at a higher risk of iron deficiency and may benefit from an iron supplement.
To create a list of the best iron supplements, we researched dozens of iron supplements and spoke with experts to get their considerations for taking an iron supplement. We reviewed research on the various forms of iron and appropriate dosing, prioritizing brands with third-party testing, minimal added ingredients, and proper doses.
What Registered Dietitians Want You To Know
- Types of iron: Iron supplements can have side effects. Iron bisglycinate is gentle on the stomach and less likely to cause issues such as constipation. Other forms of iron, like ferrous sulfate and ferrous fumarate, are not as gentle and may cause stomach issues for some. Taking an iron supplement with food can help lower the risk of stomach upset. Arielle Leben, MS, RD, CDN, recommends focusing on hydration and fiber intake if you experience constipation with iron supplements.
- How to take: Jamie Gershel, MS, RD, says taking iron supplements on an empty stomach with water can enhance absorption. However, if this leads to stomach upset, you can take your supplement with food or immediately after. Amanda Wagner, M.Ed, RDN, LDN recommends taking iron supplements with vitamin C-rich foods. She also recommends taking them at least an hour and a half away from any wine, coffee, or tea, which can impact iron absorption. You should also take your iron supplements separately from calcium, zinc, and antacids, which can inhibit absorption.
- How much to take: How much iron you should take depends on several factors including your age, sex, and if you are correcting an iron deficiency. Therefore, it’s best to work with a healthcare professional to determine the dose best for you. The Tolerable Upper Intake Level (UL) for iron, or the maximum amount that can be taken safely, is 40 milligrams from birth until 13 years and 45 milligrams for ages 14 and up. It’s recommended to stay under the UL from iron supplements unless guided by a health professional.
- What to expect: Most people feel better from iron deficiency symptoms within a few days to three weeks, depending on the cause and severity of their iron deficiency.
- Seek a professional if: Iron supplements can interact with certain medications, such as levodopa and levothyroxine. If you take proton pump inhibitors, you may not respond well to iron supplements because they reduce the stomach acid needed for iron absorption. If you are taking any medication we recommend speaking with a healthcare provider before using iron supplements. Conditions like celiac disease or other malabsorptive issues may impact your ability to absorb oral iron supplements until this is managed.
Editor’s Note
Our team of registered dietitians reviews and evaluates every supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure it’s appropriate for your needs and dosage.
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Amazon
Key Specs
Type of Iron: Iron bisglycinate | Serving Size: 1 capsule | Iron Per Serving: 25 mg (139% DV) | Third-Party Tested: Yes, NSF Certified for Sport
Why We Recommend It
Thorne Iron Bisglycinate can meet most people’s needs for an iron supplement because it is third-party tested and contains a well-tolerated form of iron. It is NSF Certified for Sport, meaning it has undergone testing to ensure there are no prohibited substances. This makes it a good choice for athletes, a population with an increased risk of iron deficiency.
Each Thorne capsule contains 25 milligrams (139% Daily Value) of iron bisglycinate. Wagner likes this supplement as the bisglycinate form of iron is readily absorbed. Iron bisglycinate typically does not result in gastrointestinal side effects like nausea and constipation that can sometimes occur with other forms of iron.It does not contain any artificial flavors and is dairy, soy, and gluten-free.
Keep In Mind
The 25 milligrams of iron per capsule may not be enough to correct a more severe deficiency.
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Amazon
Key Specs
Type of Iron: Iron bisglycinate | Serving Size: 1 capsule | Iron Per Serving: 18 mg (100% DV) | Third-Party Tested: Yes
Why We Recommend It
NOW Iron is third-party tested and contains iron bisglycinate, the form of iron that typically does not cause stomach discomfort. Taking these capsules with food can make them even more tolerable if you tend to have a sensitive stomach. You should avoid taking iron supplements with dairy foods or calcium supplements, though, as calcium can reduce absorption.
We like that these supplements are vegan, so they can be a good addition to a vegan or vegetarian diet. NOW’s supplements contain 18 milligrams of iron, which is the daily requirement for women ages 19-50. The capsules are also on the smaller side, making them easy to swallow.
Keep In Mind
You may need to take multiple servings per day to correct a moderate to severe iron deficiency.
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Amazon
Key Specs
Type of Iron: Ferrous sulfate | Serving Size: 1 tablet | Iron Per Serving: 65 mg (361% DV) | Third-Party Tested: Yes, USP
Why We Recommend It
If you have a diagnosed iron deficiency, you may require an iron supplement with a higher dose. Nature Made Iron is a high-dose and well-absorbed supplement that is third-party verified by USP. The bottle comes with 180 tablets, so it is an affordable option at only a few cents per pill that will last you for a while.
Nature Made Iron tablets contain 65 milligrams, 361% Daily Value, of ferrous sulfate iron. Since this is a higher dose, it should be used under the supervision of a healthcare provider because it is higher than the Tolerable Upper Level (UL) recommended for most people.
Keep In Mind
While the ferrous sulfate form of iron is well absorbed and affordable, it is more likely to cause stomach discomfort. It’s recommended to take this with water and a meal to make it more gentle on your stomach.
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Mary Ruthâs
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Third-party tested
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Suitable for vegans
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Adjustable dose
Key Specs
Type of Iron: Ferrous bisglycinate | Serving Size: 1 tbsp | Iron Per Serving: 18 mg (100% DV) | Third-Party Tested: Yes
Why We Recommend It
If you prefer liquid supplements over swallowing pills, Mary Ruth’s Vegan Liquid Iron is a great option. You can easily add this supplement to water or juice for a daily iron boost. Wagner says Mary Ruth’s can be a good choice for those who struggle with the taste of iron supplements. This one is berry flavored, and so may taste better than other options.
We like that this supplement can be used by various people in a family or adjusted to fit your own needs. One teaspoon contains six milligrams of iron, while one tablespoon has 18 milligrams of the stomach-friendly iron bisglycinate. This supplement is suitable for vegans and is also free from nuts, soy, dairy, and sugar.
Keep In Mind
Mary Ruth’s Vegan Liquid Iron is sweetened with stevia, which some may prefer to avoid. Also, liquid supplements can be more challenging to measure out the dosage.
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Amazon
Key Specs
Type of Iron: Iron bisglycinate chelate | Serving Size: 1 capsule | Iron Per Serving: 18 mg (100% DV) | Third-Party Tested: Yes
Why We Recommend It
If you follow a vegan or vegetarian diet, an iron supplement may especially be helpful, as non-heme iron found in plant foods is not as readily absorbed. We like Future Kind Vegan Iron Supplement with Vitamin C for a vegan-friendly supplement.
One capsule provides you with 18 milligrams of iron bisglycinate, the stomach friendly form of iron. It also contains 50 milligrams of vitamin C to enhance absorption. While some iron supplements can leave you with an unpleasant aftertaste, Future Kind iron has a neutral taste and smell. As an added bonus, the company uses glass bottles and recycled materials to reduce waste.
Keep In Mind
While this dose is the recommended amount of daily iron for (non-pregnant) women ages 19 to 51, it may not be enough to correct a deficiency.
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Amazon
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Dose may be high for som
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Contain sugar alcohols
Key Specs
Type of Iron: Iron fumarate | Serving Size: 1 chew | Iron Per Serving: 45 mg (250% DV) | Third-Party Tested: Yes
Why We Recommend It
Chewable iron supplements can be a great option if you dislike swallowing pills. Fusion Lifestyle Iron Soft Chews provide you with 45 milligrams (250% Daily Value) of iron in the ferrous fumarate form, plus vitamin C to enhance absorption. They come in a variety of flavors, including grape, watermelon, and cherry.
Unlike many chewable supplements, these iron chews are sugar-free. One bottle comes with a two-month supply. They are also third-party tested to ensure they are free from contaminants and that they contain what is written on the label.
Keep In Mind
The dose in this supplement is higher than others and may only be appropriate if you need to treat a deficiency. However, you can cut the chews in half for a smaller dose. They also contain sugar alcohols, which can cause stomach upset in some.
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Amazon
Key Specs
Type of Iron: Ferrous fumarate | Serving Size: 1 tablet | Iron Per Serving: 18 mg (100% DV) | Third-Party Tested: Yes, USP
Why We Recommend It
If a healthcare professional has recommended a multivitamin with iron so you can supplement additional nutrients, we like Nature Made Women’s Multivitamin. Women ages 15-50 have higher iron needs than men, so they may benefit most from a multivitamin with iron. One tablet provides you with 18 milligrams of iron, the daily requirement for women ages 19 to 50. It also contains key nutrients including, B vitamins, vitamin A, vitamin C, vitamin D, and some minerals.
Nature Made Women’s Multivitamins come with 300 pills per bottle, so they will last you for a while. This supplement also has USP verification, one of our top third party certifications. This trusted label means the supplement has been tested so you know it contains what is written on the label in appropriate amounts.
Keep In Mind
The ferrous fumarate form of iron contained in this supplement may not be as gentle on the stomach as some other forms. Taking this supplement with a meal and water may reduce risk of stomach discomfort.
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Needed
Key Specs
Type of Iron: Iron bisglycinate | Serving Size: 1 capsule up to 4 times per day | Iron Per Serving: 13.5 mg (75% DV, 50% DV pregnant and lactating) | Third-Party Tested: Yes
Why We Recommend It
As blood volume increases during pregnancy, iron needs go up. In addition to eating iron-rich foods, a health professional may recommend a prenatal vitamin or an iron supplement. Needed Prenatal Iron contains the highly absorbable bisglycinate form and is vegan, non-GMO, and free from allergens and artificial ingredients. Every batch is third-party tested for contaminants and nutritional content.
The dosing for this iron supplement will vary based on your needs. Casey Seiden, MS, RDN, CDN, CDCES says the small 13.5 milligram dosing is intentional, as it allows the pregnant person to take anywhere from one to four capsules daily to meet their needs. You’ll also want to consider how much iron is in your prenatal multivitamin so you don’t get more than you need. She says the bisglycinate form is also a great choice for those with GI issues during pregnancy, as it tends to be well tolerated. It is recommended to take it on an empty stomach for best absorption.
Keep In Mind
If you need a higher dose of iron, this will add quite a few pills to take during your pregnancy.
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Amazon
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Sugar free
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Suitable for vegans
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Third-party tested
Key Specs
Type of Iron: Elemental Iron | Serving Size: 1 ml | Iron Per Serving: 15 mg (136% DV infants, 214% DV children under 4 years) | Third-Party Tested: Yes
Why We Recommend It
Infants who are not consuming iron rich solids or iron fortified formula may need iron supplements by 4 to 6 months. We like NovaFerrum Liquid Iron because it is a raspberry grape flavored iron supplement that is easy to add to your child’s diet. It can be dispensed directly into their mouths or mixed with other liquids such as formula or juice.
This iron supplement does not contain any sugar or artificial flavors, but rather is sweetened with monk fruit. It is also suitable for those following vegan or vegetarian diets. Each batch is third-party tested for contaminants and to ensure iron amount.
Keep In Mind
This supplement can stain clothes, so you’ll want to be careful when dispensing the drops.
Benefits of an Iron Supplement
Taking an iron supplement can help correct or prevent an iron deficiency. If you are deficient in iron, you can feel tired, have difficulty concentrating, feel weak, and have trouble concentrating. If you have these symptoms, it’s important to consult a healthcare professional to get your iron levels tested to determine if low iron is the root cause of these symptoms. If so, taking an iron supplement at the right dose will be critical for correcting these symptoms.
An iron supplement can be helpful for people with higher iron needs, such as pregnant people, those with heavy periods, or frequent blood donors. Wagner says athletes tend to have high iron needs due to iron losses through sweat, foot strike hemolysis, or not getting enough iron in the diet. Endurance athletes—females in particular—may be at greater risk of iron deficiency, which can hinder performance. It is important to note, however, that iron supplementation will not improve your athletic performance if you are not low in iron.
If you don’t eat enough iron from food sources, taking an iron supplement can help ensure you are getting enough and don’t develop iron deficiency anemia. This can be particularly helpful for vegans and vegetarians, as the recommended amount of daily iron for vegetarians is 1.8 times higher than for those who eat meat.
How We Select Iron Supplements
We support evidence-based and rooted-in-science supplements. To get our top picks for iron supplements, we comb the latest research on iron supplements, iron absorption, dosing, and who can best benefit from taking a supplement. We only pick products in line with research-backed guidelines, you can read more about our dietary supplement methodology here. We interview experts to get their input on considerations for taking supplements and if they have any products they recommend or use with their practice.
We thoroughly vet all supplement companies to ensure they have in-house or third-party testing to ensure the accuracy and trustworthiness of the ingredients in their iron supplements. Supplements that are third-party tested are sent to a lab for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants.
In our top picks, we provide various iron supplements with different pricing, dosing needs, and types of iron to help meet your specific needs.
Buying Supplements on Amazon
Amazon is starting to require third-party testing for certain products, but for now, that does not include iron supplements. That’s why we are diligent about making sure to recommend products that are third-party tested, or at least let you know if they are not, so you can make an informed decision.
Ingredients to Pay Attention To
Iron supplements can have the following added ingredients:
- Vitamin C: Some studies show that vitamin C can enhance iron absorption, so you may see this ingredient in an iron supplement.
- Vitamins and minerals: Supplements such as multivitamins may contain other vitamins and minerals. We recommend checking with a healthcare provider to determine whether the other vitamins and minerals in a given supplement are best for you.
- Colors, flavors, or preservatives: These may be added to iron supplements to alter the color or flavor or to preserve freshness.
Our Experts
In order to pick our top iron supplements, we spoke with registered dietitians about what groups may benefit from supplementation and what to look for in a given product. We consulted the following people:
- Amanda Wagner, M.Ed, RDN, LDN of Amanda Wagner Nutrition
- Casey Seiden, MS, RDN, CDN, CDCES
- Arielle Leben, MS, RD, CDN
- Jamie Gershel, MS, RD
Why Trust Verywell Health
Tamar Kane, MS, RD, CDN is a registered dietitian and marathon runner. Tamar has her master’s degree in nutrition and exercise physiology from Teachers College, Columbia University. She specializes in working with plant-based athletes, one of the populations at highest risk for iron deficiency. Her goal is to help people understand how to properly fuel their bodies (and supplement, if needed!) to optimize performance and well-being.
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