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What are iron supplements?
Iron supplements are designed to help maintain your body’s iron levels, supporting energy production, healthy red blood cells, and oxygen transport. They’re especially helpful for people who struggle to get enough iron through food alone - which can include vegetarians and vegans, as well as people with higher iron needs, such as menstruating women.
What is the use of iron in our body
Iron is essential for keeping our bodies energised and functioning properly. It plays a key role in producing hemoglobin - the protein in red blood cells that carries oxygen from the lungs to the rest of the body - and myoglobin, which supplies oxygen to muscles. Iron also supports brain function, helps maintain a healthy immune system, and aids in energy production.
What is heme iron vs non heme
Iron comes in two main forms: heme and non-heme. Heme iron is found in animal products like red meat and is more easily absorbed by the body. Non-heme iron, found in plant-based foods like spinach and legumes, is less readily absorbed - which is why those on a vegetarian or vegan diet may need to pay closer attention to their iron intake.
Different types of iron supplements
There are several types of iron supplements, each with different benefits:
Ferrous sulfate – The most common type with high absorption, though it may cause stomach irritation for some.
Ferrous gluconate – A gentler option that's easier on the stomach, but it contains less elemental iron.
Ferrous fumarate – Offers a higher elemental iron content with good absorption, making it a popular choice.
Iron bisglycinate – A highly absorbable, well-tolerated form that causes less gastrointestinal discomfort, ideal for sensitive stomachs.
Iron benefits in body
Helps Prevent Dietary Iron Deficiency in Females
Supports Energy Levels
Relieves Fatigue and Tiredness when dietary intake is inadequate
Assists healthy red blood cell production
Absorption of iron
Iron absorption isn’t always straightforward - it’s influenced by what you eat and how your body processes it. Vitamin C (from fruits like oranges or capsicums) and animal-based proteins help boost iron absorption, especially for non-heme iron from plant foods.
On the other hand, calcium (found in dairy), polyphenols (in tea, coffee, and wine), and phytates (in whole grains and legumes) can inhibit absorption. Timing your meals and supplements right - and pairing iron with vitamin C - can make a big difference.
Frequently Asked Questions
How long will it take for iron supplements to work?
Iron supplements usually start to improve iron levels within a few weeks, but it can take several months or longer to fully restore your iron stores. How fast you notice a difference depends on how low your iron levels were to start with, the type of supplement you’re taking, and how well your body absorbs it.
What is the best time to take iron supplements morning or night?
The best time to take iron supplements is in the morning on an empty stomach, prior to breakfast. This helps your body absorb the iron more efficiently. If that causes stomach discomfort, you can take it with a small amount of food - just avoid calcium-rich foods, tea, or coffee, which can block absorption.
What is the difference between heme and non heme iron?
Heme iron comes from animal sources like red meat, poultry, and fish, and it’s more easily absorbed by the body. Non-heme iron, found in plant foods like spinach, beans, and nuts, isn’t absorbed as efficiently - but combining it with vitamin C can help improve absorption.
What is the best non heme iron sources?
Great non-heme iron sources include lentils, chickpeas, tofu, spinach, quinoa, pumpkin seeds, and fortified cereals. Pair these with vitamin C-rich foods like tomatoes, oranges, or capsicums to give your body a better chance of absorbing and utilising the iron.
Is there a difference between heme and nonheme iron absorption?
Yes - heme iron is absorbed more efficiently, with a higher percentage of it making it into your bloodstream. Non-heme iron has a lower absorption rate. However, you can boost non-heme iron absorption by eating it with vitamin C and avoiding calcium, tea, or coffee around the same time.
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