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By adulthood, most of us have a signature coffee order, a go-to skin-care routine, and a solid understanding that iron is important for our health. However, nearly 35% of women under 50 in the US still aren’t getting enough of this crucial nutrient, which is where the best iron supplements for women can come into play.
After all, iron is essential for supporting the development and function of your brain and muscles, among other significant benefits. And if you’re deficient, it can lead to brain fog and fatigue, says Maggie Moon, MS, RD, a Los Angeles–based registered dietitian and the author of The MIND Diet: Second Edition. So while it’s important to get nutrients from whole-food sources whenever possible, taking a supplement can help bridge the gap, says Moon.
Below, we’ve consulted experts and gathered the seven best iron supplements for women, what to look for, and how to optimally take them.
Vogue’s Guide to the Best Iron Supplements for Women
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In This Article
- What are the benefits of iron supplements?
- Who should take iron supplements?
- What to look for in an iron supplement
- How much iron to take
- Potential side effects of iron supplements
- When and how to take iron supplements
- Meet the experts
Best Iron Supplement for Anemia: Nature Made iron tablets
- Why We Love It: Remember: “Iron is a Goldilocks mineral,” says Moon. “It’s important to get enough but not too much.” But for people with anemia, it’s important to supplement with a slightly higher dose than average, which is why she highly recommends this Nature Made tablet with a whopping 65 mg per serving.
- Iron per serving: 65 mg
- Form: Tablet
- Certifications: USP Verified
- Serving Size: One tablet
- Number of Servings: 180
- More to Know: Gluten-free, no synthetic dyes, no artificial flavors
- Key Ingredients: Iron
- Type of Iron: Ferrous sulfate
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| Higher dose of iron | Ferrous sulfate form can be difficult on stomach |
Best Iron Supplement for Pregnant Women: One a Day Prenatal Advanced complete multivitamin
- Why We Love It: During pregnancy, your iron supplement needs increase to approximately 28 mg per day (compared to 18 to 30 mg per day for most people). However, higher doses of iron can lead to constipation, which is already a common issue in pregnancy, says Moon. That’s why she recommends sticking to a prenatal multivitamin with a “reasonable amount of iron,” like this one with 27 mg. Before taking any supplement during pregnancy, however, she recommends speaking with your ob-gyn to see if it’s the right fit.
- Iron per serving: 27 mg
- Form: Softgel
- Certifications: N/A
- Serving Size: One softgel
- Number of Servings: 90
- More to Know: Free of high-fructose corn syrup, no artificial flavors, no artificial sweeteners, gluten-free, dairy- and allergen-free
- Key Ingredients: Iron, folate, vitamin B12 (full prenatal formula)
- Type of Iron: Carbonyl iron
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| Exact iron recommendation for pregnant women, complete prenatal | Not suitable for non-pregnant people |
Best Natural Iron Supplement: Nature’s Bounty gentle iron capsules
- Why We Love It: For a natural, no-nonsense iron supplement for women, Moon loves this option from Nature’s Bounty. It features iron bisglycinate, which is gentler on the stomach and better to pair with food (it doesn’t mess with absorption) than other forms of iron. This one is ideal for anyone who experiences GI discomfort when taking iron on an empty stomach.
- Iron per serving: 28 mg
- Form: Capsule
- Certifications: GMP supplement quality standards
- Serving Size: One capsule
- Number of Servings: 90
- More to Know: Non-GMO, no artificial color, no artificial flavor, no sugar, no starch, no milk, no lactose, no soy, no gluten, no wheat, no yeast, no fish, and sodium-free
- Key Ingredients: Iron, vitamin C, folate, vitamin B12
- Type of Iron: Ferrous bisglycinate
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| Gentle on the stomach, easier to absorb | Folate may not be necessary for some |
Best Vegan Iron Supplement: Garden of Life Vitamin Code raw iron capsules
- Why We Love It: This supplement exclusively uses plant-based forms of iron, but the formula is highly strategic. For instance, it includes whole-food vitamins C, B12, and folate to support iron absorption in the body. What’s more, it features probiotics and enzymes to mitigate constipation, which can sometimes be a side effect of iron supplementation, says Moon.
- Iron per serving: 22 mg
- Form: Capsule
- Certifications: Non-GMO Project verified, NSF certified gluten-free, certified Star-K kosher
- Serving Size: One capsule
- Number of Servings: 30
- More to Know: Raw, vegan, gluten-free, dairy-free, no binders or filler
- Key Ingredients: Iron, vitamin C, folate, vitamin B12
- Type of Iron: Brown rice chelate
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| Plant-based ingredients, probiotics and enzymes for digestion support | Plant form of iron may be less effective |
Best Iron Supplement for Hair Growth: Now Supplements iron complex tablets
- Why We Love It: One of the many symptoms of iron deficiency can be hair loss, but a supplement like Now Iron Complex may help mitigate this issue. Now, it s one of Moon’s favorite supplement brands; she believes it’s trustworthy due to its multiple third-party verifications. This particular product features iron bisglycinate, which Moon notes is a highly bioavailable form (meaning your body can absorb it more easily). It’s also worth noting that “iron won’t help hair grow in situations where there’s no iron-deficiency-related hair loss,” says Moon. (A more dedicated vitamin for hair growth might be better suited in this case.)
- Iron per serving: 27 mg
- Form: Tablet
- Certifications: GMP quality assured
- Serving Size: One tablet
- Number of Servings: 100
- More to Know: Non-GMO, halal, kosher, dairy-free, egg-free, made without gluten, nut-free, soy-free, sugar-free, vegan/vegetarian
- Key Ingredients: Iron, vitamin C, folate, vitamin B12, organic Dong Quai, red raspberry
- Type of Iron: Ferrous bisglycinate
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| Easy to absorb, cost-effective | May need a more comprehensive vitamin for hair loss concerns |
Best Iron Supplement for Sensitive Stomach: Thorne iron bisglycinate capsules
- Why We Love It: All the benefits of iron without any nasty side effects for sensitive stomachs? Yes, please. “Iron bisglycinate, sometimes called ferrous bisglycinate, is known for being gentler on the stomach and can be taken with food,” says Moon, which is why she highly recommends this high-quality iron supplement from Thorne. Valerie Agyeman, RDN, a women’s health dietitian and founder of Flourish Heights agrees, noting this is a “highly absorbable form that tends to be well-tolerated.”
- Iron per serving: 25 mg
- Form: Capsule
- Certifications: NSF certified for sport
- Serving Size: One capsule
- Number of Servings: 60
- More to Know: Gluten-free, trusted by 100+ pro teams
- Key Ingredients: Iron
- Type of Iron: Ferrous bisglycinate chelate
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| Gentle on the stomach, easy to absorb | Pricier than some brands, no additional supportive ingredients |
Best Liquid Iron Supplement: MaryRuth’s vegan liquid iron supplement
- Why We Love It: “A lot of my clients have loved MaryRuth Organics as the liquid iron tends to be less constipating,” says Jessica Cording, RD, dietitian, health coach, and author of The Little Book of Game Changers: 50 Healthy Habits for Stress and Anxiety Management. Since it’s in liquid form, it can be easier to take, especially for kids. What’s more, she notes the flavor is actually pleasant, which is certainly an added bonus.
- Iron per serving: 18 mg
- Form: Liquid
- Certifications:Clean Label Project certified, B Corp certified
- Serving Size: One tablespoon
- Number of Servings: 30
- More to Know: Vegan, non-GMO, no artificial colors, dairy-free, nut-free, gluten-free, soy-free, sugar-free
- Key Ingredients: Iron
- Type of Iron: Ferrous bisglycinate chelate
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| Great for kids, pleasant flavor | Dosing accuracy can be more challenging |
Best for Iron Absorption: Ritual Iron Bioseries
- Why We Love It: What’s unique about this iron supplement is that you only need to take it every other day. That’s because it leverages the body’s natural hormone cycles: Clinical research suggests that taking 60 mg every other day in the morning (when hepcidin, a hormone that helps regulate iron levels, is typically at its lowest) improved iron absorption when compared to taking it daily. So, Ritual took this information and created an iron supplement that slowly releases ferrous bisglycinate iron, over six hours, to ride the body’s natural hormone wave and support GI comfort.
- Iron per serving: 60 mg
- Form: Capsule
- Certifications: Third-party tested, vegan, gluten- and major allergen-free, Made Traceable certified, pregnancy safe
- Serving Size: One capsule
- Number of Servings: 15
- More to Know: Safe for pregnant and breastfeeding women; third-party tested to ensure our products are compliant with regulations and guidelines for heavy metals and microbes
- Key Ingredients: Iron, vitamin A, vitamin C
- Type of Iron: Ferrous bisglycinate chelate
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| Unique formula approach, easy on the stomach, optimal absorption | Every-other day cadence may be difficult to remember |
Best for Prenatal and Postnatal: Perelel Daily Iron Ease
- Why We Love It: During pregnancy, your iron needs drastically increase (from 18mg to around 27mg a day), and those requirements can still be higher than usual after giving birth and while breastfeeding (especially if you’re experiencing fatigue, low energy, or hair shedding). That’s where this ob-gyn-formulated supplement from Perelel really shines—it’s designed to be completely safe to take before, during, and after pregnancy. It’s also meant to work harmoniously with the brand’s multivitamins. In addition to iron, it features B12, magnesium, and vitamin C for optimal absorption and ease.
- Iron per serving: 15 mg
- Form: Capsule
- Certifications: Third-party tested; micro, heavy metal and purity testing; FDA Registered and Inspected Facilities that are cGMP certified
- Serving Size: One capsule
- Number of Servings: 30
- More to Know: 3rd party tested to ensure all products meet California’s strict Proposition 65 levels; formulated by leading ob-gyns
- Key Ingredients: Iron, vitamin C, vitamin B12, magnesium citrate
- Type of Iron: Ferrous bisglycinate chelate
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| Ob-gyn formulated, vitamin C for absorption, ferrous bisglycinate iron | Pricier than most competitors |
Everything You Need to Know
What are the benefits of iron supplements?
“Iron is essential,” says Moon. “Its claim to fame is being an MVP on the team that delivers oxygen to the brain, muscles, and rest of the body, but it’s also crucial for physical growth; the development of the nervous system, including the brain; normal cell function; and making some hormones.” In other words: Iron is quite the multitasker.
On the flip side, if your body is low on iron, it can lead to a variety of symptoms, such as fatigue and brain fog. That’s where an iron supplement can come to the rescue, says Moon.
“When needed, an iron supplement can help you get back to an optimal range if your levels are low or help you meet your needs when it’s difficult to do so through food alone,” says Cording.
Who should take iron supplements?
A lab test can help determine if you’re dealing with a deficiency, in which case supplements can be incredibly helpful and even necessary. Low iron levels can be tied to a number of factors: You may not be consuming enough through food sources; you might have an increase in need (due to pregnancy or a chronic condition like anemia); or your body just isn’t absorbing it well.
Loss of blood can also contribute to anemia (such as during menstruation or during a surgery), says Cording. In this case, an iron supplement may be warranted for a short period of time to replenish stores.
“Anyone with a heavy period, pregnant people, infants, frequent blood donors, athletes (especially female athletes), and people with cancer, gastrointestinal disorders, or heart failure are more likely to be low in iron, making them good candidates for iron supplements,” says Moon.
She also notes that it’s not a bad idea for all women of childbearing age to assess their iron status to see if a supplement is right for them.
Dietary choices can play a role in iron levels, too. “Vegetarians and vegans rely on plant-based iron, which isn’t absorbed as efficiently as the iron in meat,” says Agyeman. “That doesn’t mean you can’t get enough, it just takes a bit of strategy.” Think: eating more beans, lentils, tofu, leafy greens, quinoa, pumpkin seeds, and fortified grains—and, of course, considering an iron supplement to help bridge the gap.
As for people who absolutely should not take iron supplements: “There’s an inherited condition called hemochromatosis where iron builds up to toxic levels that can cause liver cirrhosis, liver cancer, and heart disease,” says Moon. “These folks should avoid iron and vitamin C supplements, and follow the guidance of their health care team.”
What to look for in an iron supplement
It’s important to note that there are two different types of iron in food: heme iron (found in animal foods) and nonheme iron (found in all foods with iron but the only type found in plant foods). Heme iron is more bioavailable (easier to absorb) than nonheme, but combining them enhances the absorption, and both forms contribute to your daily intake, says Moon. Taking vitamin C alongside iron also helps with nonheme absorption.
In supplements, “as per the NIH health-professional supplement resource, commonly recommended forms of iron in supplements include ferrous and ferric iron salts, such as ferrous sulfate, ferrous gluconate, ferric citrate, and ferric sulfate,” says Cording.
As for the best form of iron to take, there isn’t really a one-size-fits-all answer, says Agyeman, noting it can come in pills or liquids, and sometimes in standard or delayed-release versions. “The best way to figure out what works for you is to talk with your healthcare provider, they can help you choose the type and dose that fits your needs and lifestyle.”
And, most importantly, when choosing an iron supplement, be sure to check that it’s certified by a third party like NSF or Consumer Lab.
How much iron to take
The amount of iron you should take is very much based on individual needs. “Iron is one of those nutrients women really need to keep an eye on, because requirements change across life stages,” says Agyeman. In other words, there’s no general recommendation for iron intake, it varies depending on age and health status.
For most women in their reproductive years, Agyeman says the recommendation is around 18 mg a day—whereas, that recommendation drops to about 8 to 9 mg a day after menopause, since periods are no longer a factor. (That suggestion applies to adult men, as well.)
During pregnancy, those iron needs jump to around 27 mg a day, “to support both your blood volume and your baby’s growth,” says Agyeman. Even after giving birth, “iron requirements can still be higher than usual, especially if there was significant blood loss during delivery,” she says. “While breastfeeding, women may also need to keep an eye on iron intake because low iron can contribute to fatigue, low energy, or hair shedding.”
“Overall, women in the United States are getting about 13 mg of iron a day from food,” says Moon, “which means they still need 5 mg to reach the recommended 18 mg per day.”
For most people, a supplement with 18 to 30 mg is likely enough, she says. However, people with iron-deficient anemia will need a higher dose, as directed by their physician.
Still, all women are different, so it’s important to speak to your doctor or nutritionist before incorporating an iron supplement.
What are the potential side effects?
Taking higher doses, especially on an empty stomach, can lead to gastric discomfort, constipation, nausea, abdominal pain, vomiting, diarrhea, inflammation of the stomach lining, ulcers, and decreased zinc absorption. And super-high intakes (we’re talking a one-time consumption of 60 mg/kg or about 4,090 mg iron for a 150-pound person) can cause organ failure, coma, convulsions, and even death, the experts note. However, these are very extreme cases.
“The upper limit for iron intake for people 14 years and older is 45 mg per day, which is good to keep in mind for most people looking to bridge a gap,” says Moon. “People who are making up for a deeper deficiency or navigating a specific condition might be guided differently by their physician.”
One of the more benign but notable side effects is that, ironically, taking supplemental iron interferes with the absorption of iron from food. That’s why taking a slightly higher-dose supplement (like the aforementioned 18-to-30-mg dose) or being mindful of the form of iron can be useful to maximize the effectiveness.
When and how to take iron supplements
“The best time to take iron is when you’ll remember to take it,” says Moon. That said, since taking them on an empty stomach is better for absorption, she recommends taking the supplement first thing in the morning or just before bed.
However, if you experience any stomach upset, try taking it with food. In that case, try a gentler form of iron (like ferrous bisglycinate) with a meal or snack, says Moon. Or, to maximize absorption, take your supplement with foods that contain vitamin C.
Cording also advises against taking iron and calcium supplements simultaneously, which can interfere with absorption.
Ultimately, “the form of iron and whether you’re taking it with foods or drinks that’ll interfere with absorption is more important than the time of day it’s taken,” says Moon.
It’s important to note that whole-food sources of iron should always be the foundation, since they also provide other important vitamins and minerals that support overall health, says Agyeman. She suggests incorporating lean red meat, chicken, turkey, fish–or plant sources like lentils, tofu, quinoa, pumpkin seeds, dark leafy greens, and iron-fortified grains. Then, pair them with vitamin C-rich foods (like citrus, peppers, or tomatoes) to help your body absorb iron more efficiently.
Still, she notes that “iron supplements can be important for women who are deficient or have higher needs,” and serve as a valuable tool for bridging an unwanted nutritional gap.
Meet the Experts
- Maggie Moon is a Los Angeles–based registered dietitian and author of The MIND Diet: Second Edition
- Jessica Cording is a dietitian, health coach, and author of The Little Book of Game Changers: 50 Healthy Habits for Stress and Anxiety Management
- Valerie Agyeman, RDN, is a women’s health dietitian and founder of Flourish Heights
