Iron
Bisglycinate, fumarate, sulphate: the forms of iron, how much supplements contain, what it is paired with and why it is kept away from children.
- Iron contributes to normal cognitive function.
- Iron contributes to normal energy-yielding metabolism.
- Iron contributes to normal formation of red blood cells and haemoglobin.
- Iron contributes to normal oxygen transport in the body.
- Iron contributes to the normal function of the immune system.
- Iron contributes to the reduction of tiredness and fatigue.
- Iron has a role in the process of cell division.
The claims apply to a product whose daily dose provides at least 15 % of the reference intake (14 mg).
A varied and balanced diet and a healthy lifestyle are important.
What it is
Iron is a mineral the body gets from food: red meat, liver, pulses, dark leafy greens and fortified cereals. Iron from meat (haem) and from plants (non-haem) are absorbed differently. The EU labelling reference intake is 14 mg a day.
Iron has authorised claims in the European Union — they are listed above. They apply to products whose daily dose provides at least 2.1 mg of iron (15 % of the reference intake).
Forms
Iron bisglycinate (chelate) usually sits better with the stomach and causes constipation less often. Ferrous fumarate and sulphate are the classic inexpensive forms. The label states the amount of iron itself.
Iron is often paired with vitamin C: under an EU-authorised claim, vitamin C increases iron absorption. Tea, coffee and calcium, on the other hand, are taken apart from iron.
How it is taken, and precautions
Take iron at the dose on the pack, usually once a day. High doses of iron are not worth taking without a confirmed shortage — ask a doctor, particularly men and women after menopause.
Keep iron out of reach of children: a small child swallowing adult iron tablets by accident is in danger.
How to choose
If iron has upset your stomach before, choose bisglycinate. Complexes with vitamin C are convenient. Compare the amount of iron per daily dose and the price of a month's supply.
Frequently asked questions
What should iron be taken with?
Vitamin C or foods rich in it: under an EU-authorised claim vitamin C increases iron absorption. Take tea, coffee, dairy and calcium at another time.
Which form of iron is gentler on the stomach?
Usually iron bisglycinate (chelate). The classic sulphate and fumarate cause discomfort more often.
Can I take iron without a blood test?
We do not advise taking high doses of iron without a confirmed shortage. Discuss it with a doctor.
Why does iron darken the stool?
It is a common, harmless effect of taking iron.
Can vegetarians take iron?
Yes; many products suit vegetarians and vegans, check the labelling.
Iron in the shop
