Why do you need iron?
- Iron is essential in the formation of hemoglobin, which is the molecule that allows red blood cells to bind oxygen and transport this oxygen to the body’s tissues and cells
- Iron deficiency leads to Symptoms like fatigue, shortness of breath, hair loss, dizziness, pale skin, and headaches
- Severe iron deficiency leads to iron deficiency “anemia” = low red blood cell number
What causes iron deficiency?
- Low intake (diet)
- Low absorption (intestinal dysfunction)
- Increased loss (blood loss)
- Increased demand (recovery + growth)
What are some tests you can do to identify if you have iron deficiency or anemia?
- Complete Blood Count (CBC) – measures amount and size of red blood cells
- Serum iron
- Ferritin (measures iron storage)
- Optional: Total Iron Binding Capacity (TIBC), Transferrin Saturation – measures amount of iron bound to transport molecules
What are the best food sources of iron?
The top 10 richest food sources of iron, with iron content per 100 grams, are:
- Dried herbs (Thyme, Parsley, Spearmint, Black Pepper, Marjoram) – 67.7mg
- Liver (beef, pork, chicken) – 28mg
- Clams – 28mg
- Oysters – 7.8mg
- Fortified breakfast cereals – 6.3mg
- White beans – 5.1mg
- Lentils – 3.3mg
- Spinach – 2.7mg
- Tofu – 2.4mg
- Dark chocolate – 2.4mg
What are the best oral iron supplements?
The iron supplements with the highest absorbability and lowest gastrointestinal side effects are:
- Sucrosomial Iron
- Heme iron
- Liposomal Microencapsulated iron
- Ferrous Bisglycinate
See below for more details
What about intravenous iron?
- Fast + effective, but increased risk for adverse events!
How to best take oral iron?
- For iron deficiency without anemia, take 30mg elemental iron 1x daily
- For iron deficiency with anemia take 30mg elemental iron 2-3x daily
- Use the iron supplement of your choice for 90 days or until deficiency is resolved
- Test regularly (at least every 2-3 months to know when to stop supplementing)
For best absorption take iron
- together with a Vitamin C source
- at least 2h away from
- Food
- Coffee/tea
- Antacids
- Mineral supplements
Comparison of iron Supplements
Type | Brand name | Form | Absorbability | Gastro-Intestinal Disturbance |
Sucrosomial | Sideral | caps, sachets, drops | High | Low |
Heme iron | Proferrin, Globifer | caps | High | Low |
Liposomal microencapsulated ferric iron | Lipoglobin, Lipoglobin drops, Lipofer, FerFer, Ferrolip | drops, syrup, sachets | High | Low |
Ferrous (bis)glycinate | Easy iron | caps | Moderate | Low |
Iron complex succinylate | Ferplex | liquid | High | Low Contraindicated in dairy/caseine intolerance |
Ferrous gluconate | caps | Low | High | |
Ferrous fumarate | caps | Low | High | |
Ferrous sulphate | Tardyferon, Pediafer | caps, drops | Low | High May increase inflammation post-surgery |
Polysaccharide iron complex | Niferex | caps | Low | Low – but so far unproven |
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