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Iron is a mineral present in hemoglobin, a protein that transports oxygen from your lungs to your tissues, and myoglobin, another protein that carries and stores oxygen for your muscles.
It’s also essential for brain cell development, physical growth, and hormone synthesis, and it supports muscle metabolism (1).
Iron has two types: heme iron and non-heme iron. Plants and iron-fortified products contain only non-heme iron, while animal food sources contain both types. Some of the richest sources of iron are red meat, organ meats, seafood, nuts, beans, and leafy greens.
Still, some populations may have inadequate iron intake, impaired absorption, or increased iron needs. Thus, they may be at risk for iron deficiency, which can lead to fatigue, dizziness, and weakness, among other symptoms (2).
These populations typically include infants and kids, athletes, people with heavy menstrual bleeding, those who are pregnant, those with gastrointestinal (GI) disorders or cancer, and those who frequently donate blood.
Fortunately, there are plenty of iron supplements available that can help restore your iron stores.
Here are the 11 best iron supplements for 2023.
A quick look at the best iron supplements
- Best iron supplement for anemia: Thorne Iron Bisglycinate
- Best affordable iron supplement: Nature Made Iron 65mg Tablets
- Best iron supplement with vitamin C: Pure Encapsulations OptiFerin-C
- Best vegan iron supplement with vitamin C: Garden of Life Vitamin Code Raw Iron
- Best subscription-based iron supplements: Care/of Iron, Persona Iron with Vitamin C
- Best multivitamins with iron: Thorne Basic Prenatal, Ritual Women’s Essential Multivitamin 18+
- Best vegetarian iron supplement: NOW Iron
- Best vegan iron supplement: MegaFood Blood Builder
- Best chewable iron supplement: Klaire Labs Chewable Iron Chelate
How to choose an iron supplement
It’s important to consider a few factors when choosing an iron supplement.
Are iron supplements the right choice for you?
You might need an iron supplement if you’re treating an existing iron deficiency or low iron stores or if you’re trying to maintain healthy iron levels.
You should not supplement with iron if you have healthy iron stores that you can maintain through dietary intake.
Never give an iron supplement to your child unless a healthcare professional recommends it. Children are more susceptible to developing iron toxicity than adults (3).
Some people with iron deficiency anemia may need iron infusions if they don’t respond to oral iron, if they can’t properly absorb iron, or if their iron losses are too large to be treated with oral supplements.
Overall, make sure to talk with a healthcare professional to find out whether an iron supplement is right for you.
What kind of iron should you take?
For those who do need an iron supplement, choosing the right product can seem overwhelming because so many different types of iron supplements are available.
The most popular types are ferrous and ferric iron salts, which include ferric sulfate, ferrous gluconate, ferrous sulfate, and ferric citrate.
Due to its higher solubility, ferrous iron tends to be more bioavailable than ferric iron, which means it’s easier for your body to absorb (1).
You may also find other forms of iron, such as heme iron polypeptides (HIP), carbonyl iron, iron amino acid chelates, and polysaccharide-iron complexes (PIC).
Some forms of iron, like ferrous sulfate, are more likely to cause GI disturbances such as constipation than other forms, such as iron bisglycinate chelate (4, 5).
How to take iron supplements
Iron deficiency anemia is typically treated with daily oral iron supplements for at least 3 months to replenish iron stores. For some people, healthcare professionals may recommend continuing to take iron supplements even after hemoglobin levels return to normal (2).
For those with iron deficiency, taking an iron-only supplement is a good idea, because other nutrients commonly found in multivitamins, such as calcium, may inhibit iron absorption.
Additionally, you should take iron supplements between meals and should not pair them with tea, coffee, milk, or other foods or beverages that may inhibit iron absorption (6).
Instead, it can be a good idea to take iron with a source of vitamin C, such as orange juice or bell peppers, because it can help enhance iron absorption (6).
When shopping for an iron supplement, look for high quality products that have underdone third-party testing for quality and purity by credible organizations such as Underwriters Laboratory (UL), United States Pharmacopeia (USP), and NSF International.
Dosing
Talk with a healthcare professional about proper dosing. If you’re low on iron, you’ll need more iron than most people need on a daily basis.
Iron dosing varies, depending on the form of iron you’re taking. For people with iron deficiency, experts typically recommend taking iron in divided daily doses to reach a total of 100–200 mg of elemental iron per day (6).
However, recent research suggests that taking smaller doses of iron once daily and taking iron every other day may help improve absorption and tolerability (6).
Additionally, those who need extra daily iron to maintain healthy iron levels typically require smaller doses of iron than those with iron deficiency.
If you have low iron stores, have a deficiency, or need extra iron for any reason, a healthcare professional can recommend a dosage that works best for your needs.
This article examines iron supplements based on the following criteria:
- Quality. The iron supplements are tested for quality and purity, ideally by a third-party organization.
- Iron type. The supplements contain easily absorbed forms of iron.
- Other nutrients. The supplements are free of nutrients that impair iron absorption and may contain nutrients that enhance absorption.
- Dose. The supplements contain an effective dose of iron.
- Price. We included products to suit a variety of budgets.
- Vetting. All the products included have been vetted to ensure that they meet Healthline’s medical and business standards.
A note on price
General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.
Generally, prices range from $0.04–$0.86 per serving, or $10.35–$42.99 per container, though this may vary depending on where you shop.
Pricing guide
- $ = under $0.20 per serving
- $$ = $0.20–$0.40 per serving
- $$$ = over $0.40 per serving
Healthline’s picks of the best iron supplements
Best iron supplement for anemia
Thorne Iron Bisglycinate
- Price: $$
- Type: Ferrochel (iron bisglycinate chelate)
- Dosage: 1 capsule per day
Iron deficiency anemia is a common condition that occurs when your body’s iron levels are too low (2).
There are many causes of iron deficiency anemia, including inadequate iron intake, pregnancy, blood loss during menstruation, and issues with iron absorption (2).
While some people may notice symptoms such as low energy levels and shortness of breath, many people do not realize that they have anemia until they get a diagnosis after a routine blood test.
Depending on the severity of your iron deficiency, a healthcare professional may recommend taking oral iron supplements.
While there are many products to choose from, Thorne Iron Bisglycinate is one of the best for combating anemia, as it’s made by one of the most reputable supplement brands and contains only iron.
What’s more, each capsule packs 139% of the Daily Value (DV) for iron in the form of iron bisglycinate chelate — a form of iron that’s easy for your body to absorb and less likely to cause GI side effects than other forms of iron, such as ferrous sulfate (4, 5).
The product is also NSF Certified for Sport, meaning it’s free of substances that have been banned by most sports organizations and is therefore safe for athletes.
Additionally, Thorne’s facilities are verified by multiple international third-party organizations, including Australia’s Therapeutic Goods Administration, a regulatory agency run by the Australian Government Department of Health.
Pros
- third-party verified
- trusted by healthcare professionals
- NSF Certified for Sport
- gluten-free
- free of artificial colors and flavors
- less likely to cause GI side effects
Cons
- can be difficult to find at local stores
- not suitable for people following a vegan diet
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Best affordable iron supplement
Nature Made Iron 65mg Tablets
- Price: $
- Type: ferrous sulfate
- Dosage: 1 tablet per day
Nature Made boasts 65 mg of iron per capsule — that’s 361% of the DV for iron, or the equivalent of 325 mg of ferrous sulfate.
Ferrous sulfate is a common form of supplemental iron with high solubility, meaning that it releases iron ions faster and is therefore easier to absorb (4).
However, this form of iron is more likely than other forms to cause GI side effects such as constipation (5).
The product is verified by USP, a third-party organization that tests quality, including a product’s purity, potency, and performance.
Pros
- third-party tested
- affordable
- provides a higher dose of iron
- gluten-free
- no artificial flavors or colors
Cons
- may cause GI side effects such as constipation
- not suitable for those following a vegan diet
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Best iron supplement with vitamin C
Pure Encapsulations OptiFerin-C
- Price: $$
- Type: iron bisglycinate
- Dosage: 1 capsule per day
Pure Encapsulations OptiFerin-C contains 28 mg of iron bisglycinate plus 100 mg of vitamin C.
Vitamin C is often added to iron supplements because it may help improve absorption (7).
The supplement is kosher, vegan-friendly, and free of gluten, soy, and dairy.
It’s also produced in a CGMP-certified facility, meaning that the facilities abide by the Current Good Manufacturing Practice guidelines established by the Food and Drug Administration (FDA).
Pure Encapsulations products exceed standards set by USP, an organization that sets strict standards for the quality and purity of dietary supplements (8).
According to the company’s website, Pure Encapsulations products are tested by third-party laboratories, including Skilliker, Eurofins, Intertek, and Advanced Laboratories.
Pros
- high quality standards
- third-party tested
- certified gluten-free
- non-GMO verified
- vegan
- contains vitamin C
Cons
- difficult to find at local stores
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Best vegan iron supplement with vitamin C
Garden of Life Vitamin Code Raw Iron
- Price: $$$
- Type: brown rice chelate
- Dosage: 1 capsule per day
Garden of Life Vitamin Code Raw Iron provides 22 mg of whole food iron and 25 mg of vitamin C.
The term “whole food iron” means that the iron comes from raw-food-created nutrients.
It also indicates that the supplement is produced without high heat, synthetic binders or fillers, or artificial flavors, sweeteners, colors, or additives.
Additionally, the product contains an organic fruit and vegetable blend, as well as a probiotic and enzyme blend, to support digestion.
All Garden of Life products are manufactured in an FDA-certified facility. This supplement is also certified vegan, non-GMO, kosher, raw, and gluten-free.
Pros
- certified vegan-friendly
- certified gluten-free
- non-GMO verified
- manufactured in an FDA-certified facility
- contains vitamin C
Cons
- expensive
- not third-party tested for purity and accuracy
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Best subscription-based iron supplements
Care/of Iron
- Price: $
- Type: ferrous bisglycinate chelate
- Dosage: 1 capsule per day
Care/of is a subscription vitamin service that allows you to take a quiz to personalize the vitamins and supplements you receive.
One of the supplements the brand offers is an iron supplement.
The supplement contains 18 mg of iron as ferrous bisglycinate chelate, which is less likely to cause GI symptoms such as constipation than other iron forms like ferrous sulfate (4, 5).
The supplement is also vegan, gluten-free, non-GMO, and formulated with vitamin C for easier absorption (7).
Pros
- less likely to cause GI side effects
- vegan
- gluten-free
- non-GMO
- contains vitamin C
Cons
- not third-party tested or certified
Persona Iron with Vitamin C
- Price: $$
- Type: iron Ferronyl
- Dosage: 1 capsule per day
Persona is another personalized subscription service that asks users to take a quiz and sends out vitamins and supplements that cater to their individual needs.
Persona offers an iron supplement that’s formulated to be absorbed easily and gentle on the stomach.
It contains 18 mg of iron as Ferronyl and includes vitamin C for absorption.
While the vitamin is free of gluten and major allergens, it’s produced in a facility where cross contamination may occur. Therefore, it’s not ideal for those with severe food allergies or sensitivities.
Pros
- non-GMO
- vegetarian-friendly
Cons
- not third-party tested
- may not be suitable for those with severe food allergies or intolerances
Best multivitamins with iron
Thorne Basic Prenatal
- Price: $$$
- Type: Ferrochel (iron bisglycinate chelate)
- Dosage: 3 capsules per day
Although Thorne Basic Prenatal is designed for pregnant and breastfeeding women, it can also be used as a multivitamin for those who are looking for a multivitamin that contains more than 100% of their daily iron needs.
This prenatal supplement provides 167% of the DV for iron in the highly bioavailable form of Ferrochel (iron bisglycinate chelate). It also contains vitamin C; zinc; folate; iodine; selenium; vitamins B6, B12, and D; and many other nutrients important for women’s health.
Thorne Basic Prenatal is a well-rounded multivitamin that’s appropriate for women of childbearing age who need extra iron in their diets.
Pros
- third-party verified
- trusted by healthcare professionals
- gluten-free
- free of artificial colors and flavors
- contains a range of nutrients critical for women’s health
Cons
- can be difficult to find at local stores
- designed for women with higher nutrient needs and may not be appropriate for all women
Shop now at AmazonShop now at Pure Formulas
Ritual Essential Multivitamin for Women 18+
- Price: $$$
- Type: iron bisglycinate
- Dosage: 2 capsules per day
Ritual Essential Multivitamin for Women 18+ is designed for people looking to help fill gaps in their diets.
Specifically, the mint-scented capsules contain iron bisglycinate, which may be easier to absorb and cause less GI distress than other types of iron (4, 5).
The supplement also includes several nutrients that you may have difficulty getting enough of from food alone, including vitamin D, DHA, and folate.
Unlike many other multivitamins, it doesn’t contain calcium, which could interfere with iron absorption (6).
Just keep in mind that while the multivitamin is vegan-friendly, it lacks several nutrients that people following a vegan diet might not get enough of, including iodine and zinc (9).
It’s also low in magnesium and doesn’t contain vitamin C or many B vitamins other than folate and B12.
Ritual vitamins are third-party tested and feature delayed-release capsules for easier digestion.
Pros
- third-party tested
- easily absorbed form of iron
- also contains vitamin D, DHA, and folate
- vegan-friendly
- free of gluten and major allergens
Cons
- not a comprehensive multivitamin — missing several key nutrients
- covers only 44% of iron needs, which may not be enough for some people with low iron
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Best vegetarian iron supplement
NOW Iron 18 mg
- Price: $
- Type: Ferrochel (iron bisglycinate chelate)
- Dosage: 1 capsule per day
NOW is known for offering high quality products at affordable prices.
This supplement provides 18 mg of iron per capsule in the form of iron bisglycinate chelate, and each bottle packs 120 capsules.
Furthermore, the product is certified by UL, a third-party testing organization that ensures products meet rigorous safety standards.
It’s also certified kosher, halal, and non-GMO.
While it’s made without gluten or major allergens, NOW supplements are produced in facilities where cross contamination may occur.
Pro
- third-party certified
- easy to find
- affordable
- non-GMO
- vegetarian-friendly
Cons
- not suitable for those with severe food allergies or intolerances
Shop now at AmazonShop now at iHerb
Best vegan iron supplement
MegaFood Blood Builder
- Price: $$$
- Type: iron bisglycinate
- Dosage: 1 tablet per day
MegaFood Blood Builder provides 26 mg of iron in the form of iron bisglycinate, as well as 15 mg of vitamin C for improved absorption.
What’s more, the product offers folate and B12, both of which are important for maintaining healthy blood cells.
All MegaFood supplements are verified by six third-party testing organizations. The company’s certifications include B Corporation, NSF gluten-free, non-GMO, kosher, vegan, and Glyphosate Residue-Free.
However, keep in mind that the products aren’t third-party tested for accuracy or potency.
Pros
- NSF-certified gluten-free
- non-GMO verified
- certified vegan
- third party-verified Glyphosate Residue-Free
Cons
- expensive
- not third-party tested for accuracy
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Best chewable iron supplement
Klaire Labs Chewable Iron Chelate
- Price: $$
- Type: Ferrochel ferric trisglycinate chelate
- Dosage: 1 chewable tablet per day
Much like liquid supplements, chewable supplements are a convenient and tasty way to take your vitamins and minerals.
Klaire Labs Chewable Iron Chelate provides 30 mg of elemental iron as Ferrochel ferric trisglycinate chelate, which is a highly absorbable form of iron.
The tablets have a natural cherry flavor and contain less added sugar than many other chewable supplements on the market.
This product is free from common allergens, including milk/casein, eggs, fish, shellfish, tree nuts, peanuts, wheat, gluten, and soybeans. It’s also free from artificial colors, flavors, and preservatives.
Klaire Labs supplements are manufactured in CGMP-certified facilities.
Pros
- good choice if you can’t tolerate liquids or pills
- free from major allergens
- free from artificial colors, flavors, and preservatives
- non-GMO
- vegetarian-friendly
Cons
- not third-party tested
- expensive
Shop now at Pure FormulasShop now at Amazon
Here’s a quick look at how our top picks compare:
| Thorne Iron Bisglycinate | Nature Made Iron | Pure Encapsulations OptiFerin-C | Garden of Life Vitamin Code Raw Iron | Care/of Iron | Persona Iron with Vitamin C | Thorne Basic Prenatal | Ritual Essential Multivitamin for Women 18+ | NOW Iron | MegaFood Blood Builder | Klaire Labs Chewable Iron Chelate | |
| Price | $$ | $ | $$ | $$$ | $ | $$ | $$$ | $$$ | $ | $$$ | $$ |
| Dose | 1 capsule | 1 tablet | 1 capsule | 1 capsule | 1 capsule | 1 capsule | 3 capsules | 2 capsules | 1 capsule | 1 tablet | 1 chewable |
| % DV | 139% | 361% | 156% | 120% | 100% | 100% | 167% | 44% | 100% | 170% | 167% |
| Pros | • third-party certified • NSF Certified for Sport • gluten-free • less likely to cause GI side effects | • third-party tested • affordable • higher dose • gluten-free | • third-party tested • contains vitamin C • gluten-free • non-GMO • vegan | • whole food ingredients • vegan • gluten-free • non-GMO • contains vitamin C • CGMP facility | • less likely to cause GI side effects • vegan • gluten-free • contains vitamin C • non-GMO | • non-GMO • vegetarian • contains vitamin C | • third-party tested • gluten-free • quality prenatal • contains vitamin C | • third-party tested • multivitamin • vegan • gluten-free | • third-party tested • affordable • vegetarian • non-GMO • easy to find | • tested for herbicides and pesticides • gluten-free • non-GMO • vegan • contains vitamin C | • major allergen-free • non-GMO • vegetarian |
| Cons | • difficult to find at local stores • not vegan-friendly | • may cause GI side effects • not vegan-friendly | difficult to find at local stores | • expensive • not third-party tested | not third-party tested or certified | not third-party tested | may not be appropriate for all people | • covers only 44% of iron needs • not a comprehensive multivitamin | potential risk for cross contamination | • expensive • not third-party tested | • not third-party tested • expensive |
Potential side effects and safety concerns
As mentioned above, some forms of iron are more likely than others to cause GI symptoms such as constipation.
Iron supplements may also interact with certain medications.
For example, iron supplements may reduce the absorption of medications used to treat Parkinson’s disease and may lower the effectiveness of levothyroxine, a common drug used to treat hypothyroidism, goiter, and thyroid cancer (1).
On the other hand, some medications — such as proton pump inhibitors, which are used to treat acid reflux or stomach ulcers — can reduce iron absorption because they lower the secretion of gastric acid, which plays a key role in iron uptake (1).
Taking too much iron can lead to side effects, some of which can be dangerous.
For example, amounts of elemental iron up to 9 mg per pound (20 mg per kg) of body weight are usually well tolerated, but doses of 9–27 mg per pound (20–60 mg per kg) can be mildly to moderately toxic (7).
Taking doses higher than 27 mg per pound (60 mg per kg) can cause dangerous symptoms and can be life threatening (7).
This is why it’s important to discuss proper dosing with a healthcare professional before starting to take iron supplements.
Additionally, it’s important to keep iron supplements out of reach of children, because children are more susceptible to iron toxicity than adults. Children may mistake iron supplements for candy and ingest large amounts, which can be fatal (3).
Who shouldn’t take iron supplements
Only people who have a confirmed iron deficiency should take iron supplements.
Therefore, people with adequate iron stores should continue to meet their iron needs through foods rather than supplements.
If you have a preexisting condition or are on a medication that may interact with iron supplements, it’s important to talk with a healthcare professional before taking supplemental iron.
Similarly, children should be given iron supplements only under the guidance and supervision of a healthcare professional due to concerns about iron toxicity.
Do iron pills really work?
Yes, for most people. Oral iron supplements are usually the first choice for treating iron deficiency anemia.
However, some people with iron deficiency anemia may need iron infusions if they don’t respond to oral iron, if they can’t properly absorb iron, or if their iron losses are too large to be treated with oral iron supplements.
What is the best form of iron supplement to take?
This depends on your specific health needs.
There are many forms of bioavailable iron on the market. The most popular ones are ferrous and ferric iron salts, which include ferric sulfate, ferrous gluconate, ferrous sulfate, and ferric citrate.
Certain types of iron, like ferrous bisglycinate chelate, are less likely to cause GI symptoms such as constipation than other forms, like ferrous sulfate.
How can I boost my iron levels quickly?
It takes time to increase your iron levels, especially if your blood levels are low. If you have low iron, a healthcare professional can recommend a personalized treatment plan.
Generally, iron deficiency anemia is treated with daily oral iron supplements for at least 3 months in order to replenish tissue iron stores.
Should I take iron supplements?
You should take iron supplements only if they’re necessary either to treat an existing iron deficiency or low iron stores or to maintain healthy iron levels.
Taking iron supplements is generally not recommended if you have healthy iron stores that you can maintain through dietary intake.
Contact a healthcare professional if you wish to have your iron levels tested.
How much iron should I take in supplement form?
The amount of iron you may take will vary, depending on your iron levels.
For people with iron deficiency, it’s typically recommended to take iron in divided daily doses to reach 100–200 mg of elemental iron per day.
However, studies suggest that taking smaller doses of iron once daily and taking iron every other day may help improve absorption and tolerability (6).
Ask a healthcare professional for specific dosing instructions.
Never take high dose iron pills unless recommended and monitored by a healthcare professional.
What can I take with iron supplements to avoid constipation?
There are a few ways you can avoid or ease constipation when taking iron supplements. You can try spreading the recommended dose into a few smaller doses throughout the day and staying hydrated.
It’s also a good idea to start by taking half the recommended dose and slowly increase the amount over the course of a few days until you reach the recommended dose.
Additionally, be sure to consider the form of iron before purchasing a supplement. Some forms of iron, like ferrous sulfate, are more likely to cause constipation than other forms, such as iron bisglycinate chelate (4, 5).
If you’re still experiencing constipation, a stool softener may be helpful. Just be sure to talk with a healthcare professional before trying this.
Useful supplement shopping guides
Check out these two articles to help make supplement shopping a breeze:
- How to Choose High Quality Vitamins and Supplements
- How to Read Supplement Labels Like a Pro
Iron is an important mineral that’s necessary for oxygen transport and the formation of healthy red blood cells.
While it’s always best to fulfill your iron needs through a diet high in iron-rich whole foods, supplements may sometimes become necessary to help you reach your daily iron needs.
Many types of iron supplements are available and contain varying doses and forms of the mineral.
Remember to consult a healthcare professional before taking any new supplement and consider the factors mentioned above to help you choose a high quality product.
