The Complete Guide to Iron: What You Need to Know

All About Iron: A Complete Guide

Quick Facts for Busy Readers

Topic	Key Points
What it is	Essential mineral needed for oxygen transport and energy production
Also Known As	Ferrous sulfate, ferrous fumarate, ferrous gluconate, ferric citrate
Benefits	Supports hemoglobin/myoglobin production, immune function, energy, sleep
Common Sources	Meat, poultry, seafood, beans, spinach, iron-fortified grains
Dosage	Typically 27–150 mg elemental iron (every other day); depends on form
Best Form	Iron bisglycinate (gentle on stomach, highly bioavailable)
When to Take	In the morning on an empty stomach, away from calcium or caffeine
Side Effects	Constipation, dark stools, GI upset, heartburn
Interactions	Antacids, levothyroxine, bisphosphonates, alpha-lipoic acid, levodopa
Important Note	Always consult a healthcare provider before starting iron supplementation

Introduction: Why Iron Matters

Iron is a critical mineral your body needs to function properly. It plays a central role in producing hemoglobin, the protein in red blood cells that carries oxygen from your lungs to the rest of your body. It also supports myoglobin in muscles and numerous enzymes involved in metabolism and energy production.

Iron deficiency can lead to fatigue, poor immunity, and even developmental issues. Whether you’re pregnant, menstruating, vegan, or simply feeling low in energy, understanding how to properly supplement iron can greatly improve your well-being.

1. What Is Iron?

• Name: Iron
• Also Known As:
  • Ferrous sulfate
  • Ferrous fumarate
  • Ferrous gluconate
  • Ferric citrate

Iron is a micronutrient essential for growth, oxygen transport, and cellular function.

2. What Is Iron Good For?

Iron supports:

• Oxygen transport through hemoglobin
• Oxygen storage in myoglobin
• Energy production in cells
• Immune system health
• Healthy skin, nails, and hair
• Reducing fatigue and improving sleep quality

3. Where Does Iron Come From? (Sources)

Dietary sources include:

• Lean red meat, poultry, seafood
• Eggs
• Beans and lentils
• Leafy greens (e.g., spinach)
• Iron-fortified grains, cereals, breads

4. How Does Iron Work? (Mechanism of Action)

Iron is absorbed in the small intestine and used to form:

• Hemoglobin – transports oxygen in red blood cells
• Myoglobin – stores oxygen in muscles
• Enzymes – support metabolism and DNA synthesis

Supplementation helps restore iron in people with low stores or high demand.

5. Signs You Might Need Iron

Common signs of iron deficiency:

6. Best Forms & Absorption (Bioavailability)

Form Comparison Table

Form	Bioavailability	Notes
Iron bisglycinate	High	Best tolerated; minimal GI side effects
Ferrous sulfate	Moderate	Effective but may cause GI upset
Sucrosomial iron	Moderate	Raises hemoglobin without impacting ferritin much
Liposomal iron	High	Improves ferritin and is gentle on the stomach

Absorption Tips

• Take in the morning on an empty stomach
• Avoid calcium, dairy, caffeine, or antacids
• Take with vitamin C (like orange juice) to boost absorption

7. How Much Iron to Take (Dosage)

Typical Supplement Dosages

Form	Dose (Elemental Iron)	Frequency	Notes
Ferrous fumarate	29–150 mg	Every other day	Daily use may reduce absorption
Ferrous gluconate	27–38 mg	Every other day	Gentler than sulfate
Ferrous sulfate	65 mg	Every other day	Most common; may cause GI discomfort

Recommended Dietary Allowances (RDA)

Age Group	Male	Female	Pregnancy	Lactation
Birth–6 months	0.27 mg*	0.27 mg*	–	–
7–12 months	11 mg	11 mg	–	–
1–3 years	7 mg	7 mg	–	–
4–8 years	10 mg	10 mg	–	–
9–13 years	8 mg	8 mg	–	–
14–18 years	11 mg	15 mg	27 mg	10 mg
19–50 years	8 mg	18 mg	27 mg	9 mg
51+ years	8 mg	8 mg	–	–

8. Forms Available

Iron supplements are available as:

• Tablets
• Capsules
• Liquid
• Gummies
• Powder

9. When to Take Iron

• Take in the morning, on an empty stomach
• Avoid with dairy, antacids, calcium, or caffeine
• Taking iron every other day may enhance absorption

10. Side Effects

Common side effects include:

• Constipation
• Nausea or vomiting
• Diarrhea
• Abdominal discomfort
• Dark/black stools
• Gas or bloating
• Heartburn
• Gastritis

11. Who Should Be Careful

Be cautious or avoid iron supplements if you:

• Have hemochromatosis or iron overload
• Are taking medications that may interact
• Are not iron deficient — excess iron can be toxic

12. Drug Interactions

Medication	Interaction	Recommendation
Alpha-lipoic acid	Reduced absorption	Separate doses by several hours
Antacids	Reduce iron absorption	Avoid taking together
Bisphosphonates	Absorption reduced by iron	Separate doses
Levodopa	Effectiveness reduced by iron	Take 2+ hours apart
Levothyroxine	Reduced thyroid medication absorption	Separate by at least 4 hours

13. Extra Tips

• Take every other day to improve absorption
• Pair with vitamin C (like orange juice)
• Avoid calcium, caffeine, milk, or tea near dosing
• Monitor long-term use with a healthcare provider

Double Strength Iron 90 capsules

Bonus: Iron Conversion Table (Salt to Elemental)

Iron Salt	Salt Amount	Elemental Iron	% Elemental Iron
Ferrous sulfate	325 mg	65 mg	~20%
Ferrous gluconate	300 mg	27–38 mg	~9–13%
Ferrous fumarate	324 mg	106 mg	~33%
Ferric citrate	Varies	~210 mg	~21%
Iron bisglycinate	25 mg