Iron comes in a handful of forms, from gentle bisglycinate capsules to fruity liquids and a reusable iron leaf you cook with. The number that matters most on any label is the elemental iron, and the right amount for you depends on your age, your diet and, ideally, a blood test.
Why iron needs a test, not a guess
Iron helps form red blood cells and helps them carry oxygen around the body. Running low is common for people who menstruate, during pregnancy, for frequent blood donors, for vegetarians and vegans, and for growing kids. Tiredness and feeling short of breath are the classic signs, but they have plenty of other causes too.
More isn't better
The body has no easy way to get rid of extra iron, and some people already store too much. A simple blood test (usually ferritin and hemoglobin) tells you and your doctor, pharmacist or naturopathic doctor whether you need iron at all, how much, and for how long. It also gives you a number to re-check later.
How much iron do you need?
These are the daily amounts for healthy people, counting food and supplements together.
| Who | Daily amount |
|---|---|
| Children 1–3 | 7 mg |
| Children 4–8 | 10 mg |
| Children 9–13 | 8 mg |
| Teen boys 14–18 | 11 mg |
| Teen girls 14–18 | 15 mg |
| Men 19+ | 8 mg |
| Women 19–50 | 18 mg |
| Women 51+ | 8 mg |
| Pregnancy | 27 mg |
| Breastfeeding (19+) | 9 mg |
Vegetarian or vegan?
Iron from plants is absorbed less easily, so the usual guidance is about 1.8 times the amounts above. It's one more reason a blood test beats guessing.
You'll also see higher-strength capsules, with 75 mg or 150 mg of iron. Higher-strength options are made for specific needs: follow the label, and your practitioner can help you choose the strength that suits you.
Reading an iron label in three steps
- Find the elemental iron. Iron is always bound to something, like glycine or fumarate. "Iron (iron bisglycinate) 25 mg" means 25 mg of iron itself, not of the whole compound.
- Multiply by servings. A 30 mg capsule taken twice a day is 60 mg. Compare products on the daily total, not the capsule.
- Count your multi. Prenatal and many women's multivitamins already contain iron. Add it up before you add another product. Our prenatal vitamins guide shows how to read the iron and folate on a prenatal label.
While you're looking, find the eight-digit NPN on the front. It shows the product, its dose and its directions are licensed for sale in Canada.
The main forms, compared
| Form | What it is | Often chosen for |
|---|---|---|
| Heme iron | The form of iron found in meat | People who find other forms hard on the stomach |
| Iron bisglycinate | Iron bound to the amino acid glycine | A gentle, vegan-friendly capsule |
| Ferrous salts | Fumarate, gluconate or sulfate, the classic pharmacy forms | Higher strengths, with a provider's guidance |
| Liquid iron | Iron in a liquid base, often with B vitamins | People who don't swallow pills; families |
| Iron cooking tool | A reusable piece of iron you cook with | A food-first approach |
A few of the ones people ask us about most:
CanPrevIron Bis-Glycinate 2525 mg of iron in a vegan capsule.Shop →
NakaHeme Iron 11 mgA modest dose of heme iron. Not vegetarian.Shop →
NFHIron SAP30 mg of iron from bisglycinate, with B1 and B6.Shop →
SalusFloravit liquid iron10 mg per 10 mL in a fruity, yeast-free base.Shop →
Higher strengthReplete Labs Ferapro 75
75 mg of iron from ferrous fumarate with vitamin C, B12 and folate. A product to use with your provider's guidance, not a starting point.
Food-firstThe Lucky Iron Leaf
A leaf-shaped piece of iron you drop into soup, stew or rice for ten minutes while it cooks. How much iron ends up on your plate varies, so it isn't a substitute for a treatment plan.
The best iron supplement is the one with the right dose for your results, in a form you'll actually keep taking.
Food first, and pair it with vitamin C
Meat, poultry and seafood carry heme iron, the kind the body absorbs best. Lentils, beans, tofu, pumpkin seeds, leafy greens and iron-fortified cereals carry non-heme iron. Mussels and clams are good sources too, which is handy when you live by the Atlantic.
Vitamin C helps your body absorb plant iron, so pair them up: lentil soup with red peppers, oatmeal with strawberries, spinach with a squeeze of lemon.
Bulk stationOrganic green lentilsShop →
Organic produceBaby spinachShop →
Acadiana SoyPlain tofuShop →
Timing tip
Tea and coffee with a meal can reduce how much plant iron you absorb, so have them between meals. Calcium supplements and antacids can get in the way too. Most iron labels say to take iron a few hours apart from other medications and supplements, and that's worth following.
Side effects and cautions
Constipation and an upset stomach are the most common complaints, along with dark stools. Taking iron with food or trying a different form often helps, and your provider may suggest a different schedule, like every other day.
Check with your doctor or pharmacist first if you have hemochromatosis, thalassemia or another blood condition, have regular transfusions, or take medication that lowers stomach acid.
Keep iron away from children
Many iron labels carry the warning "There is enough iron in this package to seriously harm a child." Store iron, and adult multivitamins with iron, up high and locked away. If a child gets into it, call the poison centre right away.
Iron for babies and kids
Children need less iron than adults; the table above shows the daily amounts by age. Iron-rich first foods, like meat, beans and iron-fortified cereal, are usually part of starting solids at around six months. Whether a baby or child needs iron drops is a call for your family doctor or pediatrician.
If drops have been recommended, KidStar BioFe Pure Iron Drops are unflavoured and mix into breast milk, formula or food, with dosing by age on the label. Our naturopathic doctors in Bedford can also talk through iron for the whole family.
KidStarBioFe Pure Iron DropsUnflavoured drops that mix into breast milk, formula or food, with dosing by age on the label.Shop →
Questions we get a lot
What's the difference between Floradix and Floravit?
Both are liquid iron formulas from Salus. Floravit is the yeast-free and gluten-free version, and it's vegan. Compare the labels for the iron per dose and the directions by age.
Is heme iron better than iron bisglycinate?
Neither is better for everyone. Heme iron is often chosen by people who find other forms hard on the stomach, and bisglycinate suits people who want a vegan option. The dose your provider recommends, and one you can take comfortably, matter more than the form.
Can I take iron every day?
Many people do. Follow the label, and if a blood test has shown low iron, your practitioner can help you choose the strength and how long to take it.
Does the Lucky Iron Leaf really work?
It's designed to release iron into the liquid you cook it in, and how much ends up on your plate depends on the dish. It's a useful kitchen habit, but if a blood test has shown low iron, ask your provider whether it's enough on its own.
What's the best iron supplement?
The one with the right amount of elemental iron for your test results, an NPN on the label, and a form you'll keep taking. We're happy to help you compare in store.
Not sure which iron is right for you?
Bring your test results or your question to the supplement aisle at either store, and we'll help you compare labels.
Iron is in the supplement aisle at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. Liver is naturally rich in iron, and our beef liver supplements guide covers desiccated liver capsules. Iron and B12 often come up together, and our vitamin B12 guide explains the forms and how to read the label. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.
Sources: Dietary Reference Intakes; Dietitians of Canada, Unlock Food. This article is general information, not medical advice.
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