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Iron serves many different functions as an essential nutrient, from assisting red blood cells as they carry oxygen throughout the body to hormone development. Iron deficiency, however, is relatively common—especially in women—and can lead to serious health complications if left untreated. While the nutrient can be acquired through a variety of food sources, such as spinach and lean meats, iron supplementation can fill nutrient gaps, ensuring your body still gets the recommended amount.
To determine the best iron supplements available, the Forbes Health editorial team consulted a panel of four accredited experts who provided their top picks and why they recommend them. The editorial team solely determined star ratings, based on amount of iron per serving, cost and third-party testing information. Note: this ranking features iron supplements for adults that (unless stated or instructed by a doctor) should not be given to or consumed by children, as consuming too much iron can lead to toxicity.
All prices are accurate as of publication and are subject to change.
Why You Can Trust Forbes Health
The Forbes Health editorial team prioritizes integrity in all of our vitamin and supplement rankings. Our rankings are based on expertise and professional recommendations from medical and nutrition experts and are free from conflicts of interest. We carefully fact check the information featured on our rankings and are committed to producing rankings and supplemental content about dietary supplements that readers can trust. You can read more about our editorial guidelines and our supplement methodology for the rankings below.
Taylor Wallace, Ph.D., principal and CEO of the food science and nutrition research firm Think Healthy Group and a Forbes Health Advisory Board member, recommends this product, highlighting the fact that this iron supplement is “just the right dose,” providing 18 milligrams of iron per serving. “It uses iron bisglycinate, which is less likely to cause gastrointestinal upset and nausea,” he adds.
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“This is my favorite iron product for those without iron deficiency,” says Dr. Wallace. “It provides close to the Daily Value but not too much iron (15 milligrams) and 175 milligrams of vitamin C, which helps enhance iron absorption by the body.”
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“For those individuals who are more prone to gastrointestinal distress, iron in the form of ferrous bisglycinate has been shown to be less constipating,” says Keri Gans, a registered dietitian nutritionist and Forbes Health Advisory Board member, who recommends this product.
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The form of iron in this supplement (chelated iron bisglycinate) has a high bioavailability, lower toxicity, less food interactions and a longer shelf life than many other common forms of iron, according to the company. It’s also recommended by Elliot Dinetz, M.D., a double board certified family medicine and functional medicine physician, and a Forbes Health Advisory Board member.
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“This ‘gentle’ iron supplement is non-constipating,” says Toby Amidor, a registered dietitian and Forbes Health Advisory Board member, who recommends this product. It’s perfect for vegans, she adds, noting that it has no artificial flavors or colors and is gluten-free, yeast-free, sugar-free, salt-free and wheat-free.
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This supplement “provides a higher dose of iron, which may be best suited for some individuals diagnosed with a deficiency,” says Gans, adding that she also recommends this supplement from Nature Made because it’s undergone third-party certification. Amidor recommends this brand as well, saying that it’s particularly easily absorbed.
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“Iron is extremely important for not only red blood cells to transport oxygen, but our thyroid and metabolism,” explains Dr. Dinetz. “Many iron supplements contain excessive amounts, whereas this plant-based source helps normalize levels properly.”
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“Iron tends to constipate many folks, so the best route is to go with a slow release, which helps minimize any gastrointestinal side effects,” says Amidor, who recommends this supplement. “The pills are easy to swallow and can be taken on an empty stomach.”
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Dietary supplements are not regulated by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. Be sure to talk to your doctor before taking any supplement.
Functional Medicine / Family Medicine / Integrative Medicine
For the Best Iron Supplements Of 2024, the Forbes Health editorial team consulted a panel of four accredited experts on their top picks for iron supplements and why they recommend them. Star ratings were assigned solely by the editorial team, based on factors including cost, third-party certification and amount of iron per serving.
Read more about our vitamins and supplements review methodology.
Iron is a critical mineral needed for many different bodily functions. It helps red blood cells carry oxygen throughout the body and is vital for healthy brain development in children. Too little iron in the body can result in iron deficiency anemia, which includes symptoms such as gastrointestinal distress, weakness, fatigue and memory and concentration problems.
Iron can be obtained easily through food, particularly lean meat, seafood, poultry, white beans, lentils, spinach, kidney beans, peas and nuts, as well as iron-fortified foods like cereals and breads. The two main forms of dietary iron are heme iron, which is found in animal flesh, and non-heme iron, which is found in plant foods, animal flesh and iron-fortified foods.
Iron is also available in supplement form, most commonly as ferrous sulfate, ferrous gluconate, ferric citrate or ferric sulfate. All these forms of iron provide varying amounts of elemental iron, which is the amount of iron that’s actually available to be absorbed by the body. When looking at the label of an iron supplement, look for the supplement’s percentage of elemental iron.
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The amount of iron your body needs is dependent on your age and sex. Currently, the National Institutes of Health (NIH) recommends the following amount of iron per day (although it notes that vegetarians need nearly twice as much listed here, as non-heme iron, the type found in plant-based foods, is not as easily absorbed):
How Much Iron Do You Need? Birth to 6 months 0.27 milligrams Infants 7-12 months 11 milligrams Children 1-3 years 7 milligrams Children 4-8 years 10 milligrams Children 9-13 years 8 milligrams Teen boys 14-18 years 11 milligrams Teen girls 14-18 years 15 milligrams Adult men 19-50 years 8 milligrams Adult women 19-50 years 18 milligrams Adults ages 51 and older 8 milligrams Pregnant women 27 milligrams Breastfeeding women 9 milligrams
Whether you need an iron supplement depends on if you receive the recommended daily amount of iron from your diet. An iron supplement can help ensure that you’re receiving the recommended amount of iron per day, regardless of what’s on the menu. People who are more likely to be iron deficient, according to the NIH, include:
It’s important to not overdo it, though—consuming too much iron can be harmful and even dangerous. Currently, the NIH notes the following daily upper limits of iron, which is the maximum amount of iron you should consume per day from all sources (although your doctor may prescribe more to treat conditions like iron deficiency)
Daily Upper Limits of Iron Birth to 12 months 40 milligrams Children 1-13 years 40 milligrams Teens 14-18 years 45 milligrams Adults 19 and up 45 milligrams
Talk to your doctor before incorporating an iron supplement into your wellness routine, as they can interfere with certain medications and are not recommended for people with certain conditions.
The main benefit of taking iron supplements is to treat or prevent iron deficiency anemia, a condition in which the body does not have enough iron stored to produce enough red blood cells. Without adequate iron, red blood cells aren’t able to transport oxygen throughout the body effectively, leading to symptoms such as weakness and fatigue.
Taking an iron supplement may help to improve iron stores in the body and alleviate symptoms of iron deficiency anemia. Individuals may see improvements in energy levels, headaches, dizziness and ability to concentrate. Additionally, studies indicate that taking an iron supplement may improve athletic performance in individuals with slightly low iron levels.
Common side effects of iron supplements include stomach cramps, nausea, constipation and diarrhea. Consuming too much iron can result in medical problems such as inflammation of the stomach lining, ulcers and decreased zinc absorption. Taking extremely high doses of iron supplements may cause organ failure, convulsions, coma or death. Consult with your doctor about how much iron you should consume per day.
Individuals should only take iron if directed by their health care provider. Iron supplements are best taken on an empty stomach, but some people may need to take them with a small amount of food to avoid side effects. You should not take iron supplements at the same time as milk, calcium or antacids (take them at least two hours after), as well as high-fiber foods or caffeine. Taking an iron supplement with vitamin C may help your body absorb it more effectively.
For most individuals, blood counts will return to a normal level after taking iron supplements for two months. However, you may need to continue iron supplementation for six to 12 months to build up iron stores in the body.
The body is best able to absorb iron on an empty stomach, but some individuals may want to take them with a small portion of food to avoid side effects such as nausea or stomach cramps. Milk, calcium, antacids, high-fiber foods (such as whole grains, bran and raw vegetables) and caffeine may interfere with iron absorption, so individuals should wait at least two hours after consuming these foods before taking iron supplements. Additionally, taking iron with a vitamin C supplement or orange juice may aid the absorption of iron in the body.
Yes, iron supplements are safe for men and women. The amount of iron an individual needs per day depends on factors such as sex, age and diet. Consult with your doctor to determine the dosage of iron you need.
The best iron supplement for you depends on factors such as the supplement form (capsule, tablet or liquid), recommended dosage, side effects and cost. Speak with your doctor to determine the best iron supplement for your needs.
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The best iron supplement is the one you can routinely take while experiencing minimal side effects. Talk to your doctor about which iron supplement might work for you.
Speak with your doctor to determine the dosage that should work best for you and your needs. Different groups of people—such as pregnant women and those who are breastfeeding—require more iron per day than others, such as adult men.
Your body may not efficiently absorb iron supplements if you take them in combination with or soon after consuming milk, calcium, antacids, caffeine or high-fiber foods. To improve absorption, wait two hours after eating these foods before taking an iron supplement.
It typically takes two months of taking iron supplements to see an improvement in blood count levels. Other ways to increase iron levels in the body include eating iron-rich foods such as lean meat, seafood, poultry, spinach, kidney beans, lentils, nuts, dried fruits and iron-fortified cereals.
Iron deficiency can cause symptoms such as fatigue and weakness. Individuals with these symptoms may experience reduced physical activity, which may lead to weight gain. Additionally, some research indicates that iron supplementation may improve metabolic function, which may promote weight loss when combined with a healthy diet.
It is generally safe for individuals with iron deficiency to take iron supplements daily. However, iron can be harmful in high doses. Speak with your doctor to determine how often you should take iron supplements.
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Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and Bankrate. When she isn’t writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey.
Iron Dextrose Injection Jessica is a writer, editor and media professional who has spent her career working with some of the most influential names in media. Prior to joining Forbes Health, Jessica was the manager of creative communications at Hearst, where she specialized in high-level production and project management. As a freelance writer, Jessica has written across a range of topics, including entertainment, travel and career. Her work can be found in Variety, Paste Magazine, The Muse and on her personal website (jessicamlester.com).