7 Of The Best Iron Supplements To Beat Winter Fatigue
Iron deficiency is the world’s most widespread nutritional deficiency, according to the World Health Organisation, affecting an estimated one in four people globally. Those most affected are women who are of reproductive age or pregnant, young children, vegetarians and vegans, those with nutrient-poor diets, and people with gut issues. While you might associate iron deficiency solely with feeling tired, the symptoms are varied and can have a serious impact on our health.
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Here, we take a deep dive into what iron actually is, the symptoms of iron deficiency and what to look for in a good iron supplement, should you need one.
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What is iron – and why is it important for the body?
“Iron is essential for energy, oxygen transport and overall metabolic function,” explains Jess Shand, naturopathic nutritionist and author of The Hormone Balance Handbook. “It’s a key component of haemoglobin, the protein in red blood cells that carries oxygen throughout the body, and also supports thyroid function, cognitive performance, immune health and healthy hair growth”.
For women who have heavy periods or are currently pregnant (when increased demands from the growing baby and expanding maternal blood volume occur), iron is particularly key to maintain energy, hormonal balance and overall wellbeing. The recommended daily intake depends on age and gender: while adult men need 8mg a day, women between the ages of 19 and 50 require 18mg, and if you’re pregnant, that rises to 27mg a day.
Symptoms of iron deficiency
Common signs of low iron or ferritin (which is our iron storage) include:
- Persistent fatigue
- Weakness
- Brain fog
- Shortness of breath
- Heat palpitations
- Pale skin or gums
- Cold hands and feet
- Hair loss
- Brittle nails
- Frequent infections
- Heavy or irregular periods (can be both a symptom and a cause)
The only way to tell if you are deficient is via a simple blood test. “Ask for a ferritin test, which is a measure of your iron stores,” writes Dr Karan Rajan in his brilliant newsletter, Dr Karan’s Weekly Dose. “Not just haemoglobin (which can look ‘fine’ while you’re running on fumes).”
When can an iron supplement help?
If your iron or ferritin levels are low, then supplementation can help – although all experts note that it’s important to test before supplementing, as too much iron can also be harmful. “Studies suggest that iron supplementation can reduce fatigue in iron-deficient individuals, although its benefits may not extend to those without a significant deficiency,” Natalie Crawford, M.D., an expert advisor at SuppCo and co-founder of Fora Fertility, notes. It is key, she says, to target iron supplementation based on individual needs after a medical assessment.
Below are the 7 best iron supplements to try now
Best for liquid dosing: Kiki Health Ionic Iron Liquid Concentrate
Kiki Health
Ionic Iron Liquid Concentrate
- Why it’s Vogue-approved: Whether you take under your tongue or add to a glass of water, this liquid iron formula – which harnesses ferrous sulfate – from Kiki Health is rapidly absorbed and fully bioavailable, meaning you can enjoy the benefits speedily.
- How much iron? 5mg
- Dose: 30 drops (two dropper squeezes) daily.
Best for daily support: Cytoplan Wholefood Iron
- Why it’s Vogue-approved: Consider Cytoplan’s Wholefood Iron supplement a great formula for daily maintenance or gentle support. With 10mg of iron (as ferrous bisglycinate) and nutrient-rich kale as a base, it is great for cognitive and metabolic health.
- How much iron? 10mg
- Dose: 1 capsule daily
Best with B vitamins: Floradix Liquid Iron & Vitamin Formula
Floradix
Liquid Iron & Vitamin Formula
- Why it’s Vogue-approved: One of the best-known iron supplements, Floradix’s liquid option contains iron and vitamins B2, B6, B12 and C to help with tiredness and support normal red blood cell count. Easy to take, it doesn’t taste bad either.
- How much iron? 10mg
- Dose: 10ml twice daily for adults.
Best with vitamin C: Artah Essential Iron Complex
- Why it’s Vogue-approved: One of Shand’s favourite iron supplements, Artah’s Essential Iron Complex harnesses a gentle, bioavailable form of iron – bisglycinate chelate – alongside vitamin C and acidophilus to ensure each capsule is absorbed by the body.
- How much iron? 15mg
- Dose: 1 capsule, daily
Best for travelling: BetterYou Iron Supplement
- Why it’s Vogue approved: With natural pomegranate flavouring, four sprays of Better You’s easy spray supplement each day offers 10mg of ferric sodium EDTA and absorbs quickly into the bloodstream.
- How much iron? 10mg
- Dose: 4 sprays, daily
Best for those with GI irritation: JS Health Iron+ Formula
- Why it’s Vogue-approved: If you suffer from constipation and other gastrointestinal issues when taking iron, try this vegan-friendly formula, which also adds vitamin B2 to help fend off fatigue. The iron within it comes from amino acid chelate, which resists breakdown, thereby reducing GI irritation.
- How much iron? 120mg of iron amino acid chelate, equivalent to 24mg elemental iron
- Dose: 1 capsule a day
For optimal absorption: Zooki Liposomal Iron Bis-Glycinate Capsules
Zooki
100mg Liposomal Iron Bis-Glycinate Capsules
- Why it’s Vogue-approved: Clinically proven to be absorbed up to four times better than standard iron capsules, Zooki’s Liposomal Iron delivers 20mg of ferrous bisglycinate directly where it’s needed — shielded from stomach acid and optimised for enhanced uptake through the gut.
- How much iron? 100mg of iron bisglycinate per capsule, equivalent to 20mg elemental iron
- Dose: 1 capsule, daily
FAQs
Which foods are rich in iron?
Food plays a big role in preventing and treating mild iron efficiency, so understanding what you can eat to boost your stores is always a good thing. “Iron comes in two forms,” explains Shand. “Heme iron – the most easily absorbed and bioavailable – is found in animal foods like red meat, liver, poultry and fish. Non-heme iron is less easily absorbed, but still beneficial and found in plant-based sources such as lentils, beans, dark leafy greens, tofu, pumpkin seeds and quinoa.”
Pairing iron-rich foods with vitamin C (from foods like citrus, pepper or berries) can significantly enhance absorption, especially from plant sources.
What to look for in a good iron supplement?
There are a number of different types of iron supplement; some are better tolerated than others. “Look for iron bisglycinate, iron glycinate or ferrous bisglycinate as these forms are well absorbed and gentle on the digestive system,” Shand advises, noting that ferrous sulfate is best avoided as it is more likely to cause constipation and nausea.
“When choosing an iron supplement, it’s important to look for the form of iron, elemental iron content, additional ingredients (such as vitamin C), dosage, certifications, expiration date, usage instructions, possible side effects and customer reviews,” adds Crawford.
It’s also worth checking for fillers and additives on the ingredients label, and avoiding where possible.
How to take an iron supplement
Best absorbed on an empty stomach or between meals – ideally alongside a source of vitamin C – follow your practitioner’s guidance on dosage and timing of your supplement. “For some people, taking iron every other day instead of daily can improve absorption and reduce digestive side effects,” says Shand. Crawford adds: “Avoid consuming iron with calcium or polyphenols (found in tea, coffee and some vegetables) around the time of taking iron supplements, as these can inhibit absorption.”
The risks of taking an iron supplement
“Iron supplementation can lead to several side effects, particularly when taken in higher doses,” says Crawford. “Common side effects include gastrointestinal discomfort (nausea, constipation, diarrhoea, stomach cramps and bloating) and darkening of the stool. Rare but more serious risks include iron overload (hemochromatosis), allergic reactions and interactions with medications such as antibiotics, thyroid medications, antacids and Parkinson’s disease treatments.”
They should be avoided she says, by individuals with adequate or high iron levels, certain chronic diseases, gastrointestinal conditions, some cancers, young children without supervision and anyone with a history of allergic reactions to iron.