Iron is an essential mineral that plays a central role in oxygen transport, energy production, and immune function, serving as a key component of hemoglobin and numerous enzymes throughout the body. Research suggests that iron supplementation can effectively address iron-deficiency anemia and may help reduce fatigue, support cognitive function, and improve exercise performance in individuals with low iron stores. Studies indicate that adequate iron intake during pregnancy is particularly important for maternal health and fetal development, and emerging evidence points to a potential role in managing restless leg syndrome when underlying deficiency is present. Common supplemental forms include ferrous sulfate, ferrous gluconate, and ferrous bisglycinate, with research suggesting that chelated forms like bisglycinate may offer improved absorption and gentler digestive tolerability for some individuals.
Compare this supplementResearch suggests that iron plays a meaningful role in exercise performance, particularly through its involvement in ...
View studies →Research suggests that iron supplementation is well-supported as an effective treatment for iron deficiency anemia ac...
View studies →Research suggests that iron plays a complex, dual role in cognitive function — both deficiency and excess appear capa...
View studies →Research suggests that iron plays a foundational role in immune function, with multiple reviews indicating that adequ...
View studies →Research suggests that iron deficiency plays a central and well-documented role in restless leg syndrome, with multip...
View studies →The studies provided do not actually investigate iron supplementation for energy or fatigue in humans, and none of th...
View studies →Research suggests that iron is a nutrient of significant relevance during pregnancy, with observational data from lar...
View studies →Calcium significantly reduces iron absorption when taken together.
View details →Green tea catechins (EGCG) significantly reduce non-heme iron absorption.
View details →Iron and zinc compete for absorption when taken together in supplement form.
View details →High-dose magnesium supplements may reduce iron absorption when taken together.
View details →Vitamin A helps mobilize iron stores and improves iron status.
View details →Iron is required for thyroid hormone synthesis, and iron deficiency impairs thyroid function.
View details →Vitamin C significantly enhances non-heme iron absorption.
View details →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Liquid | 3–6 mg | Daily | Cognitive function and energy support in mildly iron-deficient individuals | Used in trials examining cognitive outcomes in non-anemic iron deficiency |
| Tablet | 100–200 mg | Daily | Exercise performance and fatigue in iron-deficient athletes | Based on RCTs in athletic populations with iron deficiency |
| Tablet | 15–18 mg | Daily | General health and dietary supplementation for iron sufficiency | Based on RDA values and common maintenance supplementation trials |
| Tablet | 60–200 mg | Daily | Iron deficiency anemia treatment | Common in clinical trials for iron-deficiency anemia repletion |
| Tablet | 27–60 mg | Daily | Pregnancy support and prevention of gestational iron deficiency | Based on WHO guidelines and RCTs in pregnant populations |
| Tablet | 65–130 mg | Twice daily | Restless leg syndrome associated with iron deficiency | Common in clinical trials targeting RLS symptoms via iron repletion |