Iron
Also known as: Ferrous Bisglycinate, Ferrous Sulfate, Heme Iron
The mineral at the center of oxygen transport — critically important for energy, endurance, and cognition.
What it is
Iron is an essential mineral and a core component of hemoglobin (the oxygen-carrying protein in red blood cells) and myoglobin (oxygen storage in muscle). Iron deficiency is the most prevalent nutritional deficiency worldwide, disproportionately affecting women of reproductive age, athletes, vegans, and individuals with absorption disorders. Even borderline deficiency impairs cognitive performance and exercise capacity before anemia develops.
How it works
Iron in hemoglobin binds oxygen in the lungs and releases it to tissues. In mitochondria, iron-sulfur clusters are essential components of the electron transport chain — meaning iron deficiency impairs ATP production even before red blood cell count drops. Ferritin (the iron storage protein) is a more sensitive early marker of deficiency than hemoglobin alone.
Clinical dose range
8–18 mg/day (maintenance); 45–60 mg/day (therapeutic, under medical guidance)
RDA: 8 mg (men); 18 mg (women 19–50); 27 mg (pregnancy). Therapeutic doses for iron deficiency anemia require medical supervision and lab monitoring. Never supplement iron without confirmed deficiency via ferritin and CBC testing.
Forms comparison
What to look for on the label
- States elemental iron content in mg (not just compound weight)
- Ferrous bisglycinate as the preferred form for tolerability
- Third-party tested — iron products are frequently mislabeled for dose accuracy
- Do not supplement without recent lab confirmation of deficiency
Health goals supported
Safety & dosing notes
Iron toxicity is a leading cause of accidental poisoning in children — store securely. Supplementation without confirmed deficiency can cause oxidative stress and GI harm. Hemochromatosis (iron overload disorder) contraindicates supplementation entirely. UL: 45 mg/day from supplements.
SuppsBuddy applies particular caution to iron products, flagging products without a clear therapeutic rationale. Ferrous bisglycinate receives the highest ingredient form score. Dose verification against the label claim is critical for iron specifically.
Frequently asked questions
What is Iron?
Iron is an essential mineral and a core component of hemoglobin (the oxygen-carrying protein in red blood cells) and myoglobin (oxygen storage in muscle). Iron deficiency is the most prevalent nutritional deficiency worldwide, disproportionately affecting women of reproductive age, athletes, vegans, and individuals with absorption disorders. Even borderline deficiency impairs cognitive performance and exercise capacity before anemia develops.
How does Iron work?
Iron in hemoglobin binds oxygen in the lungs and releases it to tissues. In mitochondria, iron-sulfur clusters are essential components of the electron transport chain — meaning iron deficiency impairs ATP production even before red blood cell count drops. Ferritin (the iron storage protein) is a more sensitive early marker of deficiency than hemoglobin alone.
What is the typical clinical dose range for Iron?
8–18 mg/day (maintenance); 45–60 mg/day (therapeutic, under medical guidance). RDA: 8 mg (men); 18 mg (women 19–50); 27 mg (pregnancy). Therapeutic doses for iron deficiency anemia require medical supervision and lab monitoring. Never supplement iron without confirmed deficiency via ferritin and CBC testing.
What forms of Iron should I look for?
Ferrous Bisglycinate (chelated): Highest bioavailability with the least GI side effects; suitable for sensitive stomachs | Ferric Ammonium Citrate: Used in some liquid formulations; adequate absorption | Ferrous Sulfate: High bioavailability and low cost; commonly causes constipation and GI distress | Ferric (Fe3+) forms: Must be converted to ferrous (Fe2+) before absorption — significantly less efficient
Is Iron safe?
Iron toxicity is a leading cause of accidental poisoning in children — store securely. Supplementation without confirmed deficiency can cause oxidative stress and GI harm. Hemochromatosis (iron overload disorder) contraindicates supplementation entirely. UL: 45 mg/day from supplements. This information is educational and is not medical advice.
How does SuppsBuddy evaluate Iron?
SuppsBuddy applies particular caution to iron products, flagging products without a clear therapeutic rationale. Ferrous bisglycinate receives the highest ingredient form score. Dose verification against the label claim is critical for iron specifically.
Related ingredients
This page is for educational purposes only. These statements have not been evaluated by the FDA. This information is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before starting any supplement.