TOP 5 BEST IRON SUPPLEMENTS - and a guide to your best pick
- Microbiome Specialist
- Apr 1, 2023
- 5 min read
Updated: Dec 8, 2023
OUR TOP 5 IRON SUPPLEMENTS
Iron. The nr. 1 nutrient deficiency in the world
Despite 60+ years of iron supplementation and billions spent on iron food fortification, iron deficiency is still the nr. 1 nutrient deficiency worldwid [1]. Iron is a crucial mineral that plays a vital role in the body. It is an essential component of hemoglobin, which is the protein in red blood cells that carries oxygen from the lungs to the rest of the body. It is responsible for transporting oxygen throughout the body, helping to produce energy. Simply put, without iron we can’t use oxygen, we can’t breathe and our bodily functions will be disrupted. Almost all metabolic processes in our body leads back to oxygen consumption.
Why we need iron supplements
Dietary iron may not be enough to meet the body's iron requirements for several reasons:
Iron absorption: The body's ability to absorb iron from food sources can be limited by various factors, including the form of iron, the presence of other dietary components (such as phytates or calcium), and individual variations in gut physiology. This can result in lower levels of iron uptake from the diet.
Increased iron requirements: The body's need for iron can increase during periods of growth, pregnancy, breastfeeding, and menstruation. In such cases, dietary intake of iron may not be sufficient to meet the increased demands.
Chronic blood loss: Individuals with chronic blood loss, such as those with gastrointestinal bleeding or heavy menstrual bleeding, may have increased iron requirements that cannot be met through diet alone.
Vegetarian and vegan diets: Plant-based diets may provide less heme iron, which is more easily absorbed by the body, and more non-heme iron, which is less efficiently absorbed. As a result, vegetarians and vegans may be at higher risk of iron deficiency.
In such cases, iron supplements may be needed to help meet the body's iron requirements.
What's going on with iron supplementation?
On the surface it looks like an easy problem to solve: a lack of iron should be solved by supplementing iron. The first account of the therapeutic value of iron supplementation dates back to 1832, almost 200 years ago. Yet ages of iron supplementation hasn’t eliminated iron deficiency. So what’s going on?
We’ve done the research and here are top tips and criteria's to look out for and the best iron supplements to help you increase your iron levels. We've looked at factors such as bioavailability, dosage regimen, doses, safety, and potential side effects to help you make an informed decision when choosing an iron supplement. Additionally, we've investigated how iron supplements can affect the gut microbiome and overall gut health.
With our guide, you can rest assured that you're making an informed decision when it comes to your iron supplementation.
1. ) FINDING THE RIGHT IRON SALTS: BETTER BIOAVAILABILITY WITH NO GASTROINTESTINAL SIDE EFFECTS.
Iron supplements are not made of free iron because iron is a reactive element. They are therefore bound to salts to make iron less reactive and more stable. The form of iron salt defines how much of actual elemental iron is ingested but also influences the rate at which iron is absorbed (bioavailability) and the rate of gastrointestinal side effects.
Iron sulphate, -fumarate are inorganic salt forms that have dominated the iron supplementation. Thought efficacious, these iron salts have been notorious for side effects such as constipation, cramps, nausea and black stool. Iron bisglycinate and - gluconate are one of the most modern salts that has been gaining popularity due to their tolerability. Iron bisglycinate is a chelated iron where it is bound to the amino acid glycine and iron gluconate where iron is bound to gluconic acid but with iron gluconate containing more salt than actual iron. We looked at the studies that compared the clinical effects of these salts and found unanimous randomized, double-blind controlled trials demonstrating the superiority of iron bisglycinate in improving iron status, treating iron deficiency anemia better than other salts. Not only that but its chelated iron form makes it a more stable iron, so it does not oxidize (and oxidation will render the iron less bioavailable). Being more stable, this iron has been proven to cause less side effects associated with iron intake.
List of studies:
Pineda O, Ashmead HD. Effectiveness of treatment of iron-deficiency anemia in infants and young children with ferrous bis-glycinate chelate. Nutrition. 2001;17(5):381-4. doi: 10.1016/s0899-9007(01)00538-8. PMID: 11377157.
Milman N, Byg KE, Bergholt T, Eriksen L. Iron status and iron balance during pregnancy. A critical reappraisal of iron supplementation. Acta Obstet Gynecol Scand. 1999;78(9):749-57. doi: 10.1034/j.1600-0412.1999.780905.x. PMID: 10535322.
Hafeman DM, Sunde RA, Hoekstra WG. Effect of dietary selenium on erythrocyte and liver glutathione peroxidase in the rat. J Nutr. 1974;104(5):580-7. doi: 10.1093/jn/104.5.580. PMID: 4202501
Schümann K, Solomons NW, Romero-Abal ME, et al. Efficacy and tolerability of different iron supplementation regimens in school-aged children in El Alto, Bolivia. Ann Nutr Metab. 2013;62(1):8-16. doi: 10.1159/000343331. Epub 2012 Nov 22. PMID: 23183384.
Stoffel NU, Cercamondi CI, Brittenham G, et al. Iron absorption from oral iron supplements given on consecutive versus alternate days and as single morning doses versus twice-daily split dosing in iron-depleted women: two open-label, randomised controlled trials. Lancet Haematol. 2017;4(11):e524-e533. doi: 10.1016/S2352-3026(17)30180-8. Epub 2017 Sep 22. PMID: 28942089.
Brune M, Rossander L, Hallberg L. Iron absorption and phenolic compounds: importance of different phenolic structures. Eur J Clin Nutr. 1989;43(8):547-57. PMID: 2679707.
Bovell-Benjamin AC, Viteri FE, Allen LH. Iron absorption from ferrous bisglycinate and ferric trisglycinate in whole maize is regulated by iron status. Am J Clin Nutr. 2000 Jun;71(6):1563-9. doi: 10.1093/ajcn/71.6.1563. PMID: 10837299.
2. ) DOSE
3.) OVERALL SIDE EFFECTS OF IRON SUPPLEMENTS
4.) THE EFFECTS OF IRON ON THE MICROBIOME AND VICE VERSA
5.) DOSAGE REGIMEN
ASSESSMENT CRITERIA | | |
DOSE - required for iron deficiency | FORMULATION - what else is included in the formulation that will be beneficial to iron deficient people. | SCIENCE - is there relevant clinical data to justify the formulation? Is it innovative? |
SALT FORM - what salt form has been used (defines bioavailability and side effects) | TOLERABILITY - what are the scores for lack of or minimized side effects (based on salt form and formulation) | PRICE |
OUR TOP 5
BEST IRON SUPPLEMENTS
WHY WE LIKE IT:
Contains high dose of patented iron bisglycinate so more iron is made available for the body. Use of superior salt form with proven less side effects than other salt forms.
Superior tolerability. Good for the gut, effective without constipation and side effects thanks to the added clinically proven probiotics and iron bisglycinate.
Formulation: good for pregnant women (contains folic acid) and all other necessary ingredients required for blood cell formation and unique probiotic strain clinically proven to help improve iron absorption and rebalances the gut microbiome.
Alternate dosage regimen is unique and scientifically proven to maximize iron absorption, that will limit side effects as well.
Scientist formulated.
NOTE: the price is high but this feels like a 2-in-1 formula where the probiotics offset the potential effects of iron in the gut.
Improving gut health for iron absorption is a cutting edge scientific discovery.
WHY WE LIKE IT:
Contains high dose of iron so good for iron deficient individuals.
Use of a patented salt- encapsulation technique coats the iron so it does not roam freely in the stomach.
The microencapsulation technology can help protect the stomach from irritation.
Price.
NOTE: While encapsulation can protect the stomach lining, iron absorption still has to be optimal. Otherwise, free iron will still be circulating in the gut in due time. Daily dosing will activate the release of hepcidin to slow down absorption.
WHY WE LIKE IT:
Superior absorption of iron bisglycinate
Use of iron bisglycinate which has been established to be a very tolerable iron salt.
Dose is higher than daily reference intake.- consider taking 2 tablets if needed
Reliable company for supplements
NOTE: Higher dose of iron may activate too much inhibition of absorption by hepcidin.
WHY WE LIKE IT:
Good tolerability of iron gluconate
Trusted formulation and liquid galenic form is a great alternative to those who opt not to take tablets or capsules
Clean label
NOTE: iron gluconate is less absorbed. Considering adding vitamin C when taking this product.
WHY WE LIKE IT:
Good bioavailability of iron fumarate
Trusted formulation and liquid galenic form is a great alternative to those who opt not to take tablets or capsules
Clean label
NOTE: Consider adding vitamin C in your supplement range, especially after taking iron supplements.
Disclaimer
This article provides general information about health and related subjects. The information provided in this blog is not intended as medical advice and does not substitute for professional medical expertise or treatment specific to you as an individual.
If you or any other person has a medical concern, you should consult with your healthcare provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.
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