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Almost 30% of women between the ages of 15 and 49 in the world suffer from anemia, a disease caused by a lack of iron in the blood, according to the World Health Organization [1]Anemia in women and children. World Health Organization. Consulted on 20/12/2023. . Iron maintains healthy blood circulation, contributes to hormonal development and transports oxygen to the body.
When your body doesn’t have enough iron, you may experience fatigue, weakness, and certain headaches like anemia. Women are at a higher risk of iron deficiency due to blood loss, menstruation, pregnancy, or breastfeeding, which requires an increased demand for this essential mineral.
Iron supplements can help women maintain healthy iron levels, especially when they don’t get the recommended daily allowance (RDA) through their nutrition alone. To determine which are the most productive iron supplements for women, the Forbes Health editorial team consulted with four accredited experts. Experts provided their top picks (and why those products stand out), while the editorial team decided on star ratings, based on cost, third-party certification, iron shape, and the number of experts who recommended the product. product.
Note: This rating features supplements aimed at women. Unless otherwise directed by a doctor, these iron supplements should not be consumed by children or men, as too much iron can cause complications, such as constipation, upset stomach, vomiting, diarrhea, and, in higher amounts, inflammation. of the lining of the abdomen. and ulcers.
The Forbes Health editorial team prioritizes integrity in all of our vitamin and supplement ratings. Our ratings are based on the experience and professional recommendations of medical and nutritional experts and contain no conflicts of interest. We thoroughly verify the data presented in our ratings and we are committed. to generating ratings and additional content on nutritional supplements that readers can trust. You can learn more about our editorial rules and method of rating supplements below.
Jennifer Fiske, registered dietitian and member of the Forbes Health Advisory Board, recommends Thorne Iron Bisglycinate to women to boost their iron levels. Because this supplement is well absorbed, it causes few to no gastrointestinal side effects, making it a great option for women who have experienced such effects with other supplements, according to Fiske.
Kara Collier, a registered dietitian, co-founder and vice president of fitness at Nutrisense and a member of the Forbes Health Advisory Board, recommends Douglas Labs Amino-Iron to those who can’t meet their iron needs with iron-rich foods alone. It notes that this supplement has higher bioavailability and a lower risk of gastrointestinal upset than others on the market.
Because of its maximum iron concentration, Nature Made Iron is ideal for women who are iron deficient or who eat few iron-containing foods, says Leslie Bonci, a registered dietitian, owner of Active Eating Advice and a member of the Forbes Health advisory board. Bonci also recommends this product for vegans and power athletes who might be at a higher risk of iron loss.
“This product is ideal for women who want a higher dose of iron and want the convenience of included vitamin C,” says Fiske, who notes that this product is third-party tested and has quality ingredients.
Toby Amidor, registered dietitian, food safety consultant, and member of the Forbes Health Advisory Board, recommends Solgar Gentle Iron because it’s easy to absorb, doesn’t cause constipation, and is gentle on the stomach. He adds that this product is kosher, non-GMO, vegan, gluten-free, dairy-free, and halal.
Bonci recommends Now Iron for women who can’t tolerate other types of iron but still need a recommended daily dose of 18 milligrams, as this supplement supplements iron bisglycinate, which would possibly cause fewer gastrointestinal side effects.
Klaire Labs Iron Bisglycinate Chelate is a selection for women who can’t meet their recommended daily dose of iron-rich foods, says Collier, who adds that Klaire Labs has production criteria related to high-quality products.
Slow Fe Slow Release Iron Supplement is a wonderful option for women with iron deficiency, especially if other supplements have caused gastrointestinal side effects in the past. “This iron supplement created with a special controlled-release formula that releases iron slowly, causing fewer digestive side effects, such as constipation,” says Amidor.
To determine the best iron supplements available for women, the Forbes Health editorial team consulted a panel of four reputable experts who defined their best options and why they recommended them. The editorial team only decided on the star rating, based on cost, third-party testing information, the shape of the iron, and the number of panelists who submitted the product. Note: This classification presents iron supplements intended for adult women that (unless directed or through a physician) should not be administered or fed through children, as excessive iron intake could lead to toxicity.
Our bodies use iron to make hemoglobin, a protein found in red blood cells that transfers oxygen from the lungs to other parts of the body, and myoglobin, a protein that supplies oxygen to muscles. Without iron to make hemoglobin, your body feels tired and weak.
In addition, “too much or too little iron can have an effect on hormone fitness and thyroid fitness,” says Jaclyn Meyer, a registered dietitian and founder of Nutritious Ever After. Iron is one of the mandatory elements for the metabolism of thyroid hormones.
Ongoing iron deficiency can lead to anemia, a condition that causes shortness of breath and dizziness, as well as fatigue. Anemia can also affect thyroid hormone levels and, in severe cases, cause hypothyroidism, a slowdown in certain physical functions, such as the ability to metabolize food, due to inadequate thyroid hormone production.
Women and teens with heavy menstrual cycles that cause blood loss during monthly periods, pregnant women, and breastfeeding women are at risk for anemia and low iron levels. “When we lose blood, we lose iron,” says Meyer, who explains that while iron is important for all women, those who lose blood need to control their iron levels more.
Pregnancy also creates an increased demand for iron. “During pregnancy, a woman’s need for iron increases because she’ll need it for herself, the growth of her placenta, and the growth of her baby,” says Ellison Clark, a registered dietitian and founder of Happy Hormones Dietitian.
The nutritional amount (RDA) of iron depends on the reproductive stage of the woman. Generally, women between the ages of 19 and 50 get 18 milligrams of iron per day, while women over the age of 50 need 8 milligrams per day. .
Pregnant women increase their iron intake, preferably to 27 milligrams per day. For breastfeeding women, the recommended daily dose is nine milligrams of iron.
Recommended daily doses are general recommendations, Clark notes, and wishes can vary depending on individual medical history. For example, a woman who goes through early menopause and stops menstruating at age forty-five probably won’t need 18 milligrams of iron per day, while a user who menstruates after age 50 may still need 18 milligrams of 8 milligrams.
Since the recommended daily dose should be tailored to each individual’s specific situation, consult a nutritionist, dietitian, or doctor before taking an iron supplement.
Although our bodies need iron, too much iron can be dangerous. Excessive amounts of iron can lead to side effects (especially in case of an empty abdomen), such as constipation, nausea, and abdominal pain.
In more serious cases, excess iron in quantities can cause:
Extremely high doses of iron (hundreds or thousands of milligrams) can lead to organ failure, coma, seizures, and even death.
Specific side effects of supplements should also be considered. “Iron supplements traditionally cause constipation,” Meyer says. They can also cause diarrhea and, in severe cases, abdominal pain and nausea, Meyer adds. If a user reports abdominal pain, nausea, or tarry or red-streaked stools, they should see a healthcare provider as soon as possible.
“When opting for an iron supplement, look at elemental iron, or how much iron your body should absorb,” Clark advises. Supplements involve other grades of elemental iron. Clark adds that ferrous fumarate, an express form of iron in the form of tablets, liquid, or capsules, tends to involve the maximum amount of fundamental iron. In addition, chelated iron is better tolerated, which can lead to fewer negative side effects.
The quality of supplements is also important, says Meyer, who suggests opting for a total food supplement (concentrated and dehydrated total foods) whenever possible. Vegans and vegetarians also deserve non-heme iron options (non-heme iron is mostly found in nuts, beans, vegetables, and grains, while heme iron is found in lean meats and fruits). sea).
When it comes to opting for one form of supplement (liquid, tablet, or capsule), Clark and Meyer see no difference in effectiveness between those types. However, liquid iron supplements can stain teeth.
For maximum benefit, it’s more productive to get iron from an express supplement, not a multivitamin, Clark says. Some ingredients in multivitamins, such as calcium, may minimize the amount of iron absorbed. For maximum absorption, Clark recommends taking iron supplements on an empty abdomen and with vitamin C.
Since supplements are not regulated by the FDA, look for products that have been third-party tested. Independent third-party testing can validate a supplement’s list of items and ensure that it does not include destructive materials. These tests can also assess the quality of items in a supplement.
The recommended daily dose for pregnant women is 27 milligrams per day. However, discuss your specific iron needs with a health professional.
There is no more productive form of iron that can be adopted. Capsules, tablets, and liquids are all effective. However, liquid forms can stain teeth. When possible, you also add iron to your diet. Fish, iron, meat, and some vegetables, such as spinach and broccoli, contain forms of iron that can be easily digested by the body.
Although there are possibly anecdotal reports of weight gain from taking iron supplements, there are not enough studies to support such claims. Weight gain can be caused by many factors, such as activity level, diet, and underlying conditions. If you are concerned about weight gain, it is best to discuss your current situation with a health professional.
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