The 8 Best Iron Supplements of 2023

3

Best Iron Supplement for Sensitive Stomach

Nature’s Bounty Nature’s Bounty Gentle Iron 28 mg 90 Capsules

3

Best Iron Supplement for Sensitive Stomach

Nature’s Bounty Nature’s Bounty Gentle Iron 28 mg 90 Capsules

Credit: Nature’s Bounty

Pros

• Chelated iron
• Contains added vitamin C and B12
• Rave reviews

Cons

• Only 90 capsules

Mona Rosene, M.S., R.D., global director of scientific affairs at ChromaDex prefers chelated iron supplements, or supplements that are chemically altered to prevent them from breaking down during digestion, which aids in absorption and is usually “easier on the stomach and doesn’t tend to cause constipation,” she says. This one is highly rated for its gentle effects (hence the name), and also contains ascorbic acid (vitamin C) to boost absorption, as well as vitamin B12.

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4

Best Multivitamin With Iron

HUM Base Control Daily Women’s Multivitamin + Iron

4

Best Multivitamin With Iron

HUM Base Control Daily Women’s Multivitamin + Iron

Credit: HUM

Pros

• Vegan
• Affordable
• Covers more nutrients than iron

Cons

• Some users say it the capsules smell strange

This multivitamin is meant to fill any nutrition gaps in your diet with 22 essential nutrients including iron and vitamins A, C, D3, and E, as well as calcium, magnesium, and zinc. The vegan formula is especially recommended for pre- and perimenopausal people, per the brand, as they’re prone to experiencing iron deficiency.

5

Best Liquid Iron Supplement

NOW Iron Liquid

5

Best Liquid Iron Supplement

NOW Iron Liquid

Now 45% Off

Credit: NOW

Pros

• Good taste
• Users report minimal stomach pain
• Zero sugar

Cons

• Refrigeration required after opening

There is some thought that liquid iron is more easily absorbed than iron in capsule form, though more research is warranted to confirm that. Liquid also may be easier on the digestive system. If you’ve tried capsules without success and want to give liquid a try, this fruit-punch-flavored formula (sweetened with Stevia) is a reviewer favorite.

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How to choose the best iron supplement

Because iron toxicity presents very real health risks, it’s vital to consult your doctor and get checked for an iron deficiency before taking an iron supplement. Then, together, you can narrow down the best pick for you based on dosage and ingredients.

Once you get the okay from your provider, consider the following:

• Liquid versus capsule form
• Additional vitamins and minerals in the supplement
• Price
• Strength

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When should you take an iron supplement?

Your healthcare provider can help you determine if you have an iron deficiency. But in terms of when during the day, “Oral iron supplementation should be taken on an empty stomach, since food may inhibit iron absorption,” says Dr. Ikeji.

What is the best form of iron supplement to take?

In dietary form, heme iron, which is most commonly found in meat, poultry, and seafood, is most easily absorbed, says Dr. Ikeji. With that being said, most supplements contain non-heme iron, the type of iron found in plant-based foods, with added ingredients like vitamin C to boost absorption because it tends to be easier on the stomach.

“Even though heme iron is better absorbed, it is easy to take higher quantities of non-heme iron, so that the net amount of iron absorbed is about equal,” explains Canadeo. “In other words, if you take 3 mg of heme iron and 50 mg of non-heme iron, the net absorption for each will be the same.”

Who needs an iron supplement?

Those who may benefit from an iron supplement include pregnant people, people with heavy menstrual cycles, frequent blood donors, elderly people, and people on strict vegan or vegetarian diets, explains Rosene. Dr. Ikeji adds that people with digestive conditions Crohn’s disease, celiac disease, or irritable bowel syndrome may also need one.

“Signs of iron deficiency anemia include fatigue, weakness, and ice cravings,” Rosene adds. “Prior to supplementation, please consult with your healthcare provider.”

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How much iron should I take?

“The amount of daily recommended iron varies based on age, sex, pregnancy status, current iron stores, and your diet, making it difficult to state an average,” says Dr. Ikeji. According to the National Institutes of Health, the daily recommended intake for adult men is 8 mg and 18 mg for adult women. The recommendation for women drops to 8 mg after age 50 (post-menopause), and goes up to 27 mg during pregnancy.

How we chose the best iron supplements

We consulted Catherine Canadeo, board-certified holistic health coach and integrative nutritionist based in Westbury, New York; Chisom A. Ikeji, M.D., assistant professor of critical care medicine at the University of Pittsburgh; and Mona Rosene, M.S., R.D., global director of scientific affairs at ChromaDex to narrow down the best options. We also reviewed scientific research and product reviews to inform our selections.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

Kayla Blanton is a freelance writer who reports on all things health and nutrition for Men’s Health, Women’s Health, and Prevention. Her hobbies include perpetual coffee sipping and pretending to be a Chopped contestant while cooking.

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