{"title":"Iron","description":"\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"BreadcrumbList\",\n  \"itemListElement\": [\n    { \"@type\": \"ListItem\", \"position\": 1, \"name\": \"Home\", \"item\": \"https:\/\/plenthera.com\/\" },\n    { \"@type\": \"ListItem\", \"position\": 2, \"name\": \"Categories\", \"item\": \"https:\/\/plenthera.com\/collections\/\" },\n    { \"@type\": \"ListItem\", \"position\": 3, \"name\": \"Iron\", \"item\": \"https:\/\/plenthera.com\/collections\/ijzer\/\" }\n  ]\n}\n\u003c\/script\u003e\n\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"CollectionPage\",\n  \"name\": \"Iron at Plenthera\",\n  \"description\": \"Premium iron — bisglycinate (Ferrochel) with vitamin C, iron complex and liquid iron. Iron contributes to the reduction of tiredness and fatigue and to normal oxygen transport in the body.\",\n  \"url\": \"https:\/\/plenthera.com\/collections\/ijzer\/\",\n  \"inLanguage\": \"en\",\n  \"isPartOf\": { \"@type\": \"WebSite\", \"name\": \"Plenthera\", \"url\": \"https:\/\/plenthera.com\/\" },\n  \"about\": {\n    \"@type\": \"Thing\",\n    \"name\": \"Iron\",\n    \"alternateName\": [\"Fe\", \"Iron supplement\", \"Ferrum\"],\n    \"description\": \"Iron is an essential trace element and the main component of haemoglobin and myoglobin. Crucial for oxygen transport, energy and immune function.\"\n  }\n}\n\u003c\/script\u003e\n\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"FAQPage\",\n  \"mainEntity\": [\n    {\n      \"@type\": \"Question\",\n      \"name\": \"Which iron is best?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"For stomach-friendliness and high absorption: iron bisglycinate (Ferrochel). Haem iron (animal-derived) has high absorption, fumarate a high elemental content. Sulphate is cheap but in capsules more often causes stomach complaints; at a low liquid dose this is less of an issue.\"\n      }\n    },\n    {\n      \"@type\": \"Question\",\n      \"name\": \"What is the difference between haem iron and non-haem iron?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"Haem iron comes from animal sources (meat, fish) and has an absorption rate of 15-35%. Non-haem iron comes from plant sources and supplements (except haem iron supplements) — absorption 2-20%. Vitamin C considerably increases non-haem absorption.\"\n      }\n    },\n    {\n      \"@type\": \"Question\",\n      \"name\": \"How much iron per day?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"Adult men and post-menopausal women: 8-9 mg\/day. Menstruating women: 16-18 mg\/day. Pregnant women: 27 mg\/day. The EU RI is 14 mg. In case of a proven deficiency, a doctor may prescribe higher doses.\"\n      }\n    },\n    {\n      \"@type\": \"Question\",\n      \"name\": \"When should you take iron?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"On an empty stomach for maximum absorption, but many people then experience stomach complaints. If you are sensitive: with a light meal. Combine with vitamin C-rich food or drink (orange juice). Avoid coffee, tea and dairy around the time you take it (absorption inhibitors).\"\n      }\n    },\n    {\n      \"@type\": \"Question\",\n      \"name\": \"Does iron help with tiredness?\",\n      \"acceptedAnswer\": {\n        \"@type\": \"Answer\",\n        \"text\": \"EFSA recognises that iron contributes to the reduction of tiredness and fatigue. In case of a proven iron deficiency, supplementation can make a considerable difference. With tiredness without a deficiency, the effect is limited — always have your ferritin and haemoglobin tested first.\"\n      }\n    }\n  ]\n}\n\u003c\/script\u003e\n\n\n\u003carticle\u003e\n\u003cp\u003e\u003cem\u003eWritten by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: 21 September 2026.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eIron is one of those minerals where 'too little' is quickly noticeable. It is the main component of haemoglobin — the protein that transports oxygen through your blood — and crucial for energy and concentration. Menstruating women, vegans, athletes and pregnant women in particular are at risk of low iron status. At Plenthera you will find \u003ca href=\"\/en-mt\/collections\/ijzer\"\u003eiron\u003c\/a\u003e in three practical forms: bisglycinate (Ferrochel) with vitamin C for maximum tolerability, an iron complex with folate and B12, and liquid iron for those who do not want capsules — always with the right guidance (vitamin C, smart timing, avoiding inhibitors).\u003c\/p\u003e\n\u003cnav aria-label=\"Contents\"\u003e\u003ch2\u003eContents\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003e\u003ca href=\"#vergelijking\"\u003eWhich iron suits you?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#wat-is-ijzer\"\u003eWhat is iron?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#efsa-claims\"\u003eIron and EFSA — what is scientifically recognised?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#eerst-meten-dan-slikken-waarom-ijzer-suppletie-niet-zomaar-i\"\u003eTest first, then take — why iron supplementation is not something to do casually\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#vormen\"\u003eThe iron forms at Plenthera\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#hoe-gebruik\"\u003eHow do you use iron?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#mythes\"\u003eMyths and misconceptions about iron\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#combineren\"\u003eCombining iron with other supplements\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#faq\"\u003eFrequently asked questions\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#bronnen\"\u003eSources\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ol\u003e\u003c\/nav\u003e\n\u003csection\u003e\u003ch2 id=\"vergelijking\"\u003eWhich iron suits you?\u003c\/h2\u003e\n\u003ctable\u003e\n\u003cthead\u003e\u003ctr\u003e\n\u003cth\u003eProduct\u003c\/th\u003e\n\u003cth\u003eForm and dose\u003c\/th\u003e\n\u003cth\u003eStomach tolerability\u003c\/th\u003e\n\u003cth\u003eBest for\u003c\/th\u003e\n\u003c\/tr\u003e\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eVitals IJzer 25 mg Ferrochel + Vitamine C (100 caps)\u003c\/td\u003e\n\u003ctd\u003eBisglycinate 25 mg + 200 mg vitamin C\u003c\/td\u003e\n\u003ctd\u003eGentle\u003c\/td\u003e\n\u003ctd\u003eFirst-line, vegans, sensitive stomach\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eNow Foods Iron Complex (100 tabs)\u003c\/td\u003e\n\u003ctd\u003eBisglycinate 27 mg + 50 mg vitamin C, folate, B12, herbs\u003c\/td\u003e\n\u003ctd\u003eGentle\u003c\/td\u003e\n\u003ctd\u003eComplete formula for the blood formation theme\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eTrace Minerals Liquid Iron (56 ml)\u003c\/td\u003e\n\u003ctd\u003eLiquid ferrous sulphate 22 mg + magnesium and trace minerals\u003c\/td\u003e\n\u003ctd\u003eGood (low dose, liquid)\u003c\/td\u003e\n\u003ctd\u003eNo capsules, flexible dosing\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\u003c\/section\u003e\n\u003csection\u003e\u003ch2 id=\"wat-is-ijzer\"\u003eWhat is iron?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eIron (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.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAn 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.\u003c\/p\u003e\n\u003cp\u003eFood 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 \u003ca href=\"\/en-mt\/collections\/vitamine-c\"\u003evitamin C category\u003c\/a\u003e — vitamin C increases non-haem iron absorption by a factor of 2-4.\u003c\/p\u003e\n\u003cp\u003eIron 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.\u003c\/p\u003e\u003c\/section\u003e\n\u003csection\u003e\u003ch2 id=\"efsa-claims\"\u003eIron and EFSA — what is scientifically recognised?\u003c\/h2\u003e\n\u003cp\u003eIron has an extensive series of authorised \u003ca href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/health-claims\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eEFSA\u003c\/a\u003e claims, included in EU Regulation 432\/2012. The following wordings may be used literally — provided the threshold is met:\u003c\/p\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Iron contributes to the normal function of the immune system.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Iron contributes to normal energy-yielding metabolism.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Iron contributes to normal cognitive function.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Iron contributes to normal formation of red blood cells and haemoglobin.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Iron contributes to normal oxygen transport in the body.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Iron contributes to the reduction of tiredness and fatigue.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Iron has a role in the process of cell division.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Iron contributes to normal cognitive development of children.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cp\u003eThreshold: 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.\u003c\/p\u003e\u003c\/section\u003e\n\u003csection\u003e\u003ch2 id=\"eerst-meten-dan-slikken-waarom-ijzer-suppletie-niet-zomaar-i\"\u003eTest first, then take — why iron supplementation is not something to do casually\u003c\/h2\u003e\n\u003cp\u003eWith 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).\u003c\/p\u003e\n\u003cp\u003eThat 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.\u003c\/p\u003e\n\u003cp\u003eOur 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.\u003c\/p\u003e\u003c\/section\u003e\n\u003csection\u003e\u003ch2 id=\"vormen\"\u003eThe iron forms at Plenthera\u003c\/h2\u003e\n\u003ch3\u003eIron bisglycinate (Ferrochel) with vitamin C\u003c\/h3\u003e\n\u003cp\u003eIron 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.\u003c\/p\u003e\n\u003ch3\u003eIron complex (Now Foods)\u003c\/h3\u003e\n\u003cp\u003e27 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.\u003c\/p\u003e\n\u003ch3\u003eLiquid iron (Trace Minerals Liquid Iron)\u003c\/h3\u003e\n\u003cp\u003e22 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.\u003c\/p\u003e\n\u003ch3\u003eOther forms on the market\u003c\/h3\u003e\n\u003cp\u003eHaem 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.\u003c\/p\u003e\u003c\/section\u003e\n\u003csection\u003e\u003ch2 id=\"hoe-gebruik\"\u003eHow do you use iron?\u003c\/h2\u003e\n\u003cp\u003eA simple basic approach to iron supplementation:\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003eIf in doubt or if you have tiredness complaints: first have your ferritin and haemoglobin tested.\u003c\/li\u003e\n\u003cli\u003eChoose a well-tolerated form: bisglycinate is the best first choice for most people.\u003c\/li\u003e\n\u003cli\u003ePreferably take iron on an empty stomach for maximum absorption — with a light meal if you experience stomach complaints.\u003c\/li\u003e\n\u003cli\u003eCombine with \u003ca href=\"\/en-mt\/collections\/vitamine-c\"\u003evitamin C\u003c\/a\u003e (orange juice, peppers) for 2-4x higher absorption of non-haem iron.\u003c\/li\u003e\n\u003cli\u003eAvoid coffee, tea and dairy within 1 hour of taking it (absorption inhibitors).\u003c\/li\u003e\n\u003cli\u003eBuild up gradually and evaluate after 6-8 weeks with a new ferritin test.\u003c\/li\u003e\n\u003cli\u003eWith a genetic predisposition to haemochromatosis: only under the supervision of a doctor.\u003c\/li\u003e\n\u003c\/ol\u003e\u003c\/section\u003e\n\u003csection\u003e\u003ch2 id=\"mythes\"\u003eMyths and misconceptions about iron\u003c\/h2\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 1: 'Spinach is an excellent source of iron — just look at Popeye.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eSpinach 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.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 2: 'All iron causes stomach complaints — you just have to push through.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eClassic 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.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 3: 'Vegetarians and vegans automatically have an iron deficiency.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eNot 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.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 4: 'The more iron, the faster your deficiency is corrected.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\u003c\/section\u003e\n\u003csection\u003e\u003ch2 id=\"combineren\"\u003eCombining iron with other supplements\u003c\/h2\u003e\n\u003cp\u003eIron works synergistically with various other nutrients. Popular combinations:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-mt\/collections\/vitamine-c\"\u003eVitamin C\u003c\/a\u003e: increases non-haem iron absorption 2-4x — practically indispensable for vegans and vegetarians.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-mt\/collections\/vitamine-b12\"\u003eVitamin B12\u003c\/a\u003e: relevant together with iron in case of tiredness and with a plant-based diet (both may be lower in vegans).\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-mt\/collections\/foliumzuur\"\u003eFolic acid\u003c\/a\u003e: together with B12 and iron, forms the basis for red blood cell formation — especially important during pregnancy.\u003c\/li\u003e\n\u003cli\u003eCopper: plays a role in iron absorption and transport in the blood.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-mt\/collections\/multi-vitamines\"\u003eMultivitamins for pregnant women\u003c\/a\u003e: typically combine iron, folic acid, B12 and vitamin D.\u003c\/li\u003e\n\u003c\/ul\u003e\u003c\/section\u003e\n\u003csection\u003e\u003ch2 id=\"faq\"\u003eFrequently asked questions\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is iron?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eIron (Fe) is an essential trace element and the main component of haemoglobin and myoglobin. Crucial for oxygen transport, energy and immune function.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhich iron is best?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBisglycinate (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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is the difference between haem iron and non-haem iron?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eHaem 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow much iron per day?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eEU 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhen should you take iron?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eOn 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDoes iron help with tiredness?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eEFSA 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat are the symptoms of iron deficiency?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eTiredness, shortness of breath on exertion, concentration problems, feeling cold, looking pale, brittle nails, hair loss, restless legs. No single symptom is conclusive.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCan you take iron and coffee together?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eNo, coffee and tea contain tannins that inhibit iron absorption. Leave at least 1 hour between coffee\/tea and iron supplements or iron-rich meals.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIron for vegans — which should I choose?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eBisglycinate with vitamin C, such as Vitals IJzer 25 mg Ferrochel. Deliberately combining it with vitamin C-rich food doubles to quadruples absorption.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDoes vitamin C help with iron absorption?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYes. 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).\u003c\/p\u003e\u003c\/section\u003e\n\u003csection\u003e\u003ch2 id=\"bronnen\"\u003eSources\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/health-claims\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eEFSA Regulation (EU) 432\/2012\u003c\/a\u003e — iron claims.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/food-supplements\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eEFSA NDA Panel\u003c\/a\u003e — Scientific Opinion on Dietary Reference Values for iron (2015).\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29032957\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eStoffel NU. et al.\u003c\/a\u003e, \"Iron absorption from oral iron supplements given on consecutive versus alternate days\", Lancet Haematol (2017).\u003c\/li\u003e\n\u003cli\u003eHurrell R. \u0026amp; Egli I., \"Iron bioavailability and dietary reference values\", Am J Clin Nutr (2010).\u003c\/li\u003e\n\u003cli\u003eWHO\/FAO — Vitamin and Mineral Requirements in Human Nutrition (2nd ed., 2004).\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/www.rivm.nl\/voeding\/aanvullend-onderzoek-microvoedingsstoffen\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eHealth Council of the Netherlands\u003c\/a\u003e — Dietary reference values for iron (2018).\u003c\/li\u003e\n\u003c\/ul\u003e\u003c\/section\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eDisclaimer:\u003c\/strong\u003e This text is for information purposes only and does not replace medical advice. Iron is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.\u003c\/em\u003e\u003c\/p\u003e\n\u003c\/article\u003e","products":[{"product_id":"trace-minerals-liquid-iron-ijzer-22mg-56ml","title":"Liquid Iron – Liquid Iron – 56 ml","description":"\u003cp\u003e\u003cspan\u003eTrace Minerals Liquid Iron is a concentrated liquid iron formula in a 56 ml dropper bottle — with 22 mg iron per dose from ferrous sulphate (ionic form), plus 20 mg magnesium and 300 mg ConcenTrace® trace elements from the Great Salt Lake in Utah. Liquid form, easy to dose. cGMP-produced and independently lab-tested.\u003c\/span\u003e\u003c\/p\u003e","brand":"Trace Minerals","offers":[{"title":"Default Title","offer_id":56769627980121,"sku":"TRC0164","price":18.95,"currency_code":"EUR","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/trace-minerals-ionic-iron-ijzer-22mg-56-ml.jpg?v=1774527736"},{"product_id":"now-foods-ijzer-complex-100-tabs","title":"Iron Complex – 100 tablets","description":"\u003cp\u003eA complete iron formula with Ferrochel™ iron bisglycinate, combined with vitamin C, folate, vitamin B12 and plant extracts. NOW Foods Iron Complex contains chelated iron in a vegetarian tablet and is free from gluten, soy, milk, egg, fish, shellfish and nuts. 100 tablets last just over three months at 1 tablet per day.\u003c\/p\u003e","brand":"Now Foods","offers":[{"title":"Default Title","offer_id":56769660223833,"sku":"NOW4405","price":14.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/now-foods-ijzer-complex-100-tabletten-1.jpg?v=1774449702"},{"product_id":"ijzer-25-mg-ijzerbisglycinaat-ferrochel®-met-vitamine-c-100-v-caps","title":"Iron 25 mg – Ferrochel® with Vitamin C – 100 capsules","description":"\u003cp\u003eGentle iron as an amino acid chelate, with added vitamin C. Vitals Iron 25 mg provides 25 mg iron bisglycinate (Ferrochel®, Albion Minerals) per capsule — a patented amino acid chelate — plus 200 mg vitamin C. Vitamin C increases iron absorption. Plant-based pullulan capsule. 100 capsules, enough for just over 3 months at 1 capsule per day.\u003c\/p\u003e","brand":"Vitals","offers":[{"title":"Default Title","offer_id":57993116287321,"sku":"v2931","price":18.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/V2931-IJzer-25-mg-60x165mm.png?v=1778054243"},{"product_id":"trace-minerals-electrolyte-stamina-90-tablets","title":"Electrolyte Stamina - 90 tablets","description":"\u003cp\u003eFor a practical electrolyte routine after exercise or on warm days: per serving of 6 tablets, Trace Minerals Electrolyte Stamina combines 250 mg magnesium, 590 mg potassium and 270 mg sodium with ConcenTrace® trace minerals from the Great Salt Lake. 90 tablets provide 15 servings. Contains kelp and therefore extra iodine.\u003c\/p\u003e","brand":"Trace Minerals","offers":[{"title":"Default Title","offer_id":58712206279001,"sku":"TRC0584","price":26.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/production_2Flistings_2Fbe6f5cd5-fefe-4ed9-a782-2af614a40c6e_2Ftrace-minerals-electrolyte-stamina-90-tablets-1_x750_crop_center_png_16cf5d7a-09e7-49a0-9bb8-97f982a30ef6.webp?v=1785232206"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/collections\/trace-minerals-ionic-iron-ijzer-22mg-56-ml-1.jpg?v=1776086833","url":"https:\/\/www.plenthera.com\/en-mt\/collections\/ijzer.oembed","provider":"Plenthera","version":"1.0","type":"link"}