Which iron suits you?

What is iron?

Iron (Fe) is an essential trace element. It is the main component of haemoglobin (oxygen transport in the blood) and myoglobin (oxygen in muscles), and a cofactor in many enzymes. The body cannot make iron itself and has to obtain it from food or supplements.

An adult human contains about 3-4 grams of iron — a tiny amount for such a crucial function. Most iron (approx. 70%) is found in haemoglobin, the oxygen-binding protein in red blood cells. The rest is stored in the liver, spleen and bone marrow as a reserve form (ferritin and haemosiderin), or is found in myoglobin and in a large number of enzymes involved in energy metabolism, immune function and DNA synthesis.

Food provides two types of iron. Haem iron occurs in animal tissue (especially meat, liver, fish) and 15-35% of it is absorbed — a high yield because the iron is already bound in an absorption-friendly structure. Non-haem iron is found in plant sources (pulses, green leafy vegetables, grains, seeds) and in most supplements. Its absorption is lower (2-20%) and depends heavily on what you eat with it. Take a look at our vitamin C category — vitamin C increases non-haem iron absorption by a factor of 2-4.

Iron is a mineral where both deficiency and excess can be problematic. A deficiency leads to anaemia with complaints such as tiredness, shortness of breath on exertion, concentration problems, feeling cold and looking pale. An excess — especially with genetic conditions such as haemochromatosis — can damage organs in the long term. That is why iron supplementation without a proven deficiency is less of a given than with many other supplements. If in doubt: have your ferritin and haemoglobin tested first.

Iron and EFSA — what is scientifically recognised?

Iron has an extensive series of authorised EFSA claims, included in EU Regulation 432/2012. The following wordings may be used literally — provided the threshold is met:

'Iron contributes to the normal function of the immune system.'

'Iron contributes to normal energy-yielding metabolism.'

'Iron contributes to normal cognitive function.'

'Iron contributes to normal formation of red blood cells and haemoglobin.'

'Iron contributes to normal oxygen transport in the body.'

'Iron contributes to the reduction of tiredness and fatigue.'

'Iron has a role in the process of cell division.'

'Iron contributes to normal cognitive development of children.'

Threshold: the claims apply at a daily intake of at least 15% of the RI — that is 2.1 mg of iron per serving. Our iron supplements provide 22-27 mg of iron per dose, well above the threshold.

Test first, then take — why iron supplementation is not something to do casually

With most vitamins and minerals, a maintenance dose is relatively non-committal — what the body does not need, it excretes. Iron is different. The body has no active excretion route for iron; it is mainly lost through blood loss (menstruation, injuries, blood donation).

That is why long-term high dosing without a proven deficiency is not a given. With a genetic predisposition to haemochromatosis (in Northern Europe around 1 in 200-400 people carry two copies of the mutation involved), excessive iron intake can even be harmful in the long term.

Our advice: if you have tiredness complaints or suspect a deficiency, first have a ferritin test done (the marker for iron stores) and possibly haemoglobin. Your GP can request this. Only on the basis of the result does it make sense to decide whether supplementation is needed, and at what dose.

The iron forms at Plenthera

Iron bisglycinate (Ferrochel) with vitamin C

Iron bound to two glycine molecules — a chelate with high absorption and gentle stomach tolerability. Many people who react to classic iron supplements (sulphate) with stomach complaints or constipation tolerate bisglycinate well. Vitals IJzer 25 mg Ferrochel combines this with 200 mg of vitamin C for optimal absorption of non-haem iron — ideal for vegans and vegetarians and our first-line recommendation.

Iron complex (Now Foods)

27 mg of iron bisglycinate (Ferrochel) with 50 mg of vitamin C, 340 µg of folate and 50 µg of vitamin B12, supplemented with dong quai and raspberry leaf. Folate and B12 contribute to normal red blood cell formation. 100 tablets.

Liquid iron (Trace Minerals Liquid Iron)

22 mg of iron (ferrous sulphate) per dose in liquid form, with 20 mg of magnesium and the ConcenTrace trace mineral complex. For those who do not want capsules or want flexible dosing; 56 ml.

Other forms on the market

Haem iron (animal-derived, high absorption, not vegan), iron fumarate (high elemental content, average stomach tolerability) and herbal syrups with iron do exist, but are not currently in our range.

How do you use iron?

A simple basic approach to iron supplementation:

1. If in doubt or if you have tiredness complaints: first have your ferritin and haemoglobin tested.
2. Choose a well-tolerated form: bisglycinate is the best first choice for most people.
3. Preferably take iron on an empty stomach for maximum absorption — with a light meal if you experience stomach complaints.
4. Combine with vitamin C (orange juice, peppers) for 2-4x higher absorption of non-haem iron.
5. Avoid coffee, tea and dairy within 1 hour of taking it (absorption inhibitors).
6. Build up gradually and evaluate after 6-8 weeks with a new ferritin test.
7. With a genetic predisposition to haemochromatosis: only under the supervision of a doctor.

Myths and misconceptions about iron

Myth 1: 'Spinach is an excellent source of iron — just look at Popeye.'

Spinach contains about 3.6 mg of iron per 100 g (cooked) — not bad, but not exceptional. On top of that, spinach contains a lot of oxalates, which inhibit iron absorption. The Popeye myth stems from an error in a German food table from the 1930s — spinach's iron content was accidentally listed a factor of 10 too high. The error has since been corrected, but the myth lives on.

Myth 2: 'All iron causes stomach complaints — you just have to push through.'

Classic iron supplements (sulphate) are indeed known for causing stomach complaints. Modern forms — especially bisglycinate — are much better tolerated by most people. So if you experience stomach complaints, you do not have to 'grit your teeth' — switching forms often solves the problem.

Myth 3: 'Vegetarians and vegans automatically have an iron deficiency.'

Not automatically. With a carefully composed diet (pulses, seeds, wholegrains, dark vegetables) plus vitamin C with meals, a plant-based diet can provide enough iron. The absorption yield is lower, though, so more conscious attention is needed than with a diet that includes meat. If in doubt: have your ferritin measured.

Myth 4: 'The more iron, the faster your deficiency is corrected.'

The body can only absorb a limited amount of iron at a time — and with high daily doses, an increased hepcidin level can actually inhibit absorption. Recent research points to better effectiveness of alternate-day dosing in adults, compared with high daily dosing.

Combining iron with other supplements

Iron works synergistically with various other nutrients. Popular combinations:

• Vitamin C: increases non-haem iron absorption 2-4x — practically indispensable for vegans and vegetarians.
• Vitamin B12: relevant together with iron in case of tiredness and with a plant-based diet (both may be lower in vegans).
• Folic acid: together with B12 and iron, forms the basis for red blood cell formation — especially important during pregnancy.
• Copper: plays a role in iron absorption and transport in the blood.
• Multivitamins for pregnant women: typically combine iron, folic acid, B12 and vitamin D.

Frequently asked questions

What is iron?

Iron (Fe) is an essential trace element and the main component of haemoglobin and myoglobin. Crucial for oxygen transport, energy and immune function.

Which iron is best?

Bisglycinate (Ferrochel): high absorption and stomach-friendly — the first choice for most people. Haem iron (animal-derived) and fumarate are other forms on the market. Sulphate in capsules more often causes stomach complaints; at a low liquid dose this is less of an issue.

What is the difference between haem iron and non-haem iron?

Haem iron (animal-derived) is absorbed at 15-35%. Non-haem iron (plant-based and most supplements) at 2-20%, depending heavily on what you eat with it.

How much iron per day?

EU RI: 14 mg/day. Adult men and post-menopausal women: 8-9 mg. Menstruating women: 16-18 mg. Pregnant women: 27 mg. With a proven deficiency, often higher on prescription.

When should you take iron?

On an empty stomach for optimal absorption. With stomach complaints: with a light meal. Combine with vitamin C, avoid coffee/tea/dairy around the time you take it.

Does iron help with tiredness?

EFSA recognises that iron contributes to the reduction of tiredness and fatigue. The effect is greatest in case of a proven deficiency. Have your ferritin tested first before supplementing long term.

What are the symptoms of iron deficiency?

Tiredness, shortness of breath on exertion, concentration problems, feeling cold, looking pale, brittle nails, hair loss, restless legs. No single symptom is conclusive.

Can you take iron and coffee together?

No, coffee and tea contain tannins that inhibit iron absorption. Leave at least 1 hour between coffee/tea and iron supplements or iron-rich meals.

Iron for vegans — which should I choose?

Bisglycinate with vitamin C, such as Vitals IJzer 25 mg Ferrochel. Deliberately combining it with vitamin C-rich food doubles to quadruples absorption.

Does vitamin C help with iron absorption?

Yes. Vitamin C reduces non-haem iron (Fe³⁺ → Fe²⁺), making it 2-4x better absorbed in the gut. Especially relevant for non-haem iron (plant-based + supplements).

Sources

• EFSA Regulation (EU) 432/2012 — iron claims.
• EFSA NDA Panel — Scientific Opinion on Dietary Reference Values for iron (2015).
• Stoffel NU. et al., "Iron absorption from oral iron supplements given on consecutive versus alternate days", Lancet Haematol (2017).
• Hurrell R. & Egli I., "Iron bioavailability and dietary reference values", Am J Clin Nutr (2010).
• WHO/FAO — Vitamin and Mineral Requirements in Human Nutrition (2nd ed., 2004).
• Health Council of the Netherlands — Dietary reference values for iron (2018).