Iron
minerals
Iron is an essential mineral critical for oxygen transport, energy production, and cognitive function. It is particularly important for individuals at risk of deficiency, including vegans, vegetarians, and those with certain medical conditions. Proper supplementation can restore depleted iron stores and improve symptoms of anaemia.
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Benefits
Dosage
Typical Dose
8-18 mg daily for adults (varies by age and gender)
Upper Limit
45 mg daily (tolerable upper limit for adults)
Timing
Take on an empty stomach with vitamin C for enhanced absorption; separate from calcium and caffeine by 2+ hours
Forms & Bioavailability
Ferrous sulphate
High absorption; most cost-effective but may cause gastrointestinal upset
Ferrous gluconate
Moderate absorption; gentler on the stomach than sulphate
Ferric citrate
Well-tolerated; moderate bioavailability with fewer GI side effects
Iron bisglycinate (chelated)
High absorption and minimal gastrointestinal disturbance
Side Effects
Interactions
Research Summary
Clinical evidence demonstrates iron supplementation effectively treats iron deficiency anaemia and improves energy, cognition, and exercise performance in deficient individuals. However, excessive iron supplementation in non-deficient individuals may increase oxidative stress and disease risk, making supplementation appropriate only when deficiency is confirmed through serum ferritin testing. Population studies show iron status significantly impacts physical and mental health outcomes, particularly in women of childbearing age and developing nations.
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The Bottom Line on Iron
Iron is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports oxygen transport via haemoglobin and enhances energy production and reduces fatigue. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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