{"title":"Iron","description":"\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u0026nbsp;\u003c\/p\u003e\n\u003c!--en--\u003e\u003c!--en--\u003e\u003c!--en--\u003e\n\u003carticle\u003e\u003c!--en--\u003e\n\u003cp\u003e\u003cem\u003eWritten by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.\u003c\/em\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eIron is one of those minerals where \"too little\" is quickly noticeable. It is the main component of hemoglobin—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'll find \u003ca href=\"\/en\/collections\/ijzer\"\u003eiron\u003c\/a\u003e in the most commonly used forms: bisglycinate for maximum tolerability, heme iron for those who choose the natural route, fumarate for higher dosages—always with proper guidance (vitamin C, smart timing, avoiding inhibitors).\u003c\/p\u003e\n\u003c!--en--\u003e\u003cnav aria-label=\"Table of contents\"\u003e\n\u003ch2\u003eTable of Contents\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003col\u003e\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#vergelijking\"\u003eWhich iron is right for you?\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#wat-is-ijzer\"\u003eWhat is iron?\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#efsa-claims\"\u003eIron and EFSA – what is scientifically recognized?\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#eerst-meten-dan-slikken-waarom-ijzer-suppletie-niet-zomaar-i\"\u003eFirst measure, then supplement – why iron supplementation is not something to take lightly\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#vormen\"\u003eThe iron forms at Plenthera\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#hoe-gebruik\"\u003eHow do you use iron?\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#mythes\"\u003eMyths and misconceptions about iron\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#combineren\"\u003eCombining iron with other supplements\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#faq\"\u003eFrequently Asked Questions\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003ca href=\"#bronnen\"\u003eSources\u003c\/a\u003e\u003c\/li\u003e\n\u003c!--en--\u003e\u003c\/ol\u003e\n\u003c\/nav\u003e\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"vergelijking\"\u003eWhich iron is right for you?\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003ctable\u003e\u003c!--en--\u003e\n\u003cthead\u003e\n\u003ctr\u003e\u003c!--en--\u003e\n\u003cth\u003eForm\u003c\/th\u003e\n\u003c!--en--\u003e\n\u003cth\u003eAbsorption\u003c\/th\u003e\n\u003c!--en--\u003e\n\u003cth\u003eGastric Tolerability\u003c\/th\u003e\n\u003c!--en--\u003e\n\u003cth\u003eBest for\u003c\/th\u003e\n\u003c!--en--\u003e\u003c\/tr\u003e\n\u003c\/thead\u003e\n\u003c!--en--\u003e\n\u003ctbody\u003e\u003c!--en--\u003e\n\u003ctr\u003e\u003c!--en--\u003e\n\u003ctd\u003eBisglycinate\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eHigh\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eGentle\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eFirst-line, vegans, sensitive stomach\u003c\/td\u003e\n\u003c!--en--\u003e\u003c\/tr\u003e\n\u003c!--en--\u003e\n\u003ctr\u003e\u003c!--en--\u003e\n\u003ctd\u003eHeme iron\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eVery high\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eGentle\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eThose who accept animal products, non-vegans\u003c\/td\u003e\n\u003c!--en--\u003e\u003c\/tr\u003e\n\u003c!--en--\u003e\n\u003ctr\u003e\u003c!--en--\u003e\n\u003ctd\u003eFumarate\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eGood\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eAverage\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eHigher dosages\u003c\/td\u003e\n\u003c!--en--\u003e\u003c\/tr\u003e\n\u003c!--en--\u003e\n\u003ctr\u003e\u003c!--en--\u003e\n\u003ctd\u003e+ Vitamin C\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eHigh\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eGentle\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eVegans, complete formula\u003c\/td\u003e\n\u003c!--en--\u003e\u003c\/tr\u003e\n\u003c!--en--\u003e\n\u003ctr\u003e\u003c!--en--\u003e\n\u003ctd\u003eLiquid \/ herbal preparation\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eGood\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eGentle\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eNo capsules, children\u003c\/td\u003e\n\u003c!--en--\u003e\u003c\/tr\u003e\n\u003c!--en--\u003e\n\u003ctr\u003e\u003c!--en--\u003e\n\u003ctd\u003eSulfate (classic)\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eGood\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eHarsh (often causes complaints)\u003c\/td\u003e\n\u003c!--en--\u003e\n\u003ctd\u003eInexpensive – but less recommended\u003c\/td\u003e\n\u003c!--en--\u003e\u003c\/tr\u003e\n\u003c!--en--\u003e\u003c\/tbody\u003e\n\u003c!--en--\u003e\u003c\/table\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"wat-is-ijzer\"\u003eWhat is iron?\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eIron (Fe) is an essential trace element. It is the main component of hemoglobin (oxygen transport in the blood) and myoglobin (oxygen in muscles), and a cofactor in many enzymes. The body cannot produce iron itself and must obtain it from food or supplements.\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eAn adult human contains about 3-4 grams of iron—a minuscule amount for such a crucial function. Most iron (approx. 70%) is found in hemoglobin, 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 hemosiderin), or is found in myoglobin and a large number of enzymes involved in energy metabolism, immune function, and DNA synthesis.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eFood provides two types of iron. Heme iron is found in animal tissue (especially meat, liver, fish) and is absorbed at a rate of 15-35%—a high efficiency because the iron is already bound in an easily absorbable structure. Non-heme iron is found in plant-based sources (legumes, leafy green vegetables, grains, seeds) and in most supplements. Its absorption is lower (2-20%) and highly dependent on what you eat with it. Check out our \u003ca href=\"\/en\/collections\/vitamine-c\"\u003evitamin C category\u003c\/a\u003e—vitamin C increases non-heme iron absorption by a factor of 2-4.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eIron is a mineral where both deficiency and excess can be problematic. A deficiency leads to anemia with symptoms such as fatigue, shortness of breath on exertion, concentration problems, feeling cold, and pale skin. An excess—especially in genetic disorders such as hemochromatosis—can cause long-term organ damage. Therefore, iron supplementation without a proven deficiency is less straightforward than many other supplements. If in doubt: first have ferritin and hemoglobin levels measured in the blood.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"efsa-claims\"\u003eIron and EFSA – what is scientifically recognized?\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003cp\u003eIron has an extensive range of recognized \u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/health-claims\" target=\"_blank\"\u003eEFSA\u003c\/a\u003e claims, included in EU Regulation 432\/2012. The following formulations may be used literally – provided the threshold is met:\u003c\/p\u003e\n\u003c!--en--\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\u003c!--en--\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\u003c!--en--\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Iron contributes to the normal functioning of the nervous system.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003c!--en--\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Iron contributes to normal psychological function.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003c!--en--\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\u003c!--en--\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\u003c!--en--\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\u003c!--en--\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\u003c!--en--\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e\"Iron contributes to normal cognitive development in children.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003c!--en--\u003e\n\u003cp\u003eThreshold: claims apply for a daily intake of at least 15% of the Reference Intake (RI) – which is 2.1 mg of iron per serving. Our iron supplements typically provide 14-25 mg of iron per dose, well above the threshold.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"eerst-meten-dan-slikken-waarom-ijzer-suppletie-niet-zomaar-i\"\u003eFirst measure, then supplement – why iron supplementation is not something to take lightly\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003cp\u003eFor most vitamins and minerals, a maintenance dosage is relatively non-committal—what the body doesn't need, it excretes. Iron is different. The body does not have an active excretion pathway for iron; it is primarily lost through blood loss (menstruation, injuries, blood donation).\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eTherefore, long-term high-dosing without a proven deficiency is not self-evident. With a genetic predisposition to hemochromatosis (1-2% of the population has this mutation), excessive iron intake can even be harmful in the long term.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eThe advice: for fatigue symptoms or suspected deficiency, first have a ferritin test (the iron-storage marker) and possibly hemoglobin. The GP can request this. Only based on the results is it sensible to determine whether supplementation is necessary, and at what dosage.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"vormen\"\u003eThe iron forms at Plenthera\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003ch3\u003eIron bisglycinate\u003c\/h3\u003e\n\u003c!--en--\u003e\n\u003cp\u003eIron bound to two glycine molecules—a chelate with high absorption and gentle gastric tolerability. Many people who react to classic iron supplements (sulfate) with stomach complaints or constipation can tolerate bisglycinate well. Our first-line recommendation.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003ch3\u003eHeme iron (animal-based)\u003c\/h3\u003e\n\u003c!--en--\u003e\n\u003cp\u003eIron derived from pig blood, in the natural heme form as it occurs in meat. High absorption (15-35%), hardly affected by phytates or tannins. Not suitable for vegetarians or vegans, but a logical choice for those who prefer the natural route.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003ch3\u003eIron fumarate\u003c\/h3\u003e\n\u003c!--en--\u003e\n\u003cp\u003eClassic form with a high elemental iron content (approx. 33%). Suitable for those who want to achieve higher dosages with limited capsule size. Gastric tolerability is average—less gentle than bisglycinate, but less harsh than sulfate.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003ch3\u003eIron + vitamin C (combined)\u003c\/h3\u003e\n\u003c!--en--\u003e\n\u003cp\u003eIron with a vitamin C component for optimal absorption of non-heme iron. Ideal for vegans and vegetarians. Can be more practical than two separate supplements.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003ch3\u003eLiquid iron (herbal preparations)\u003c\/h3\u003e\n\u003c!--en--\u003e\n\u003cp\u003eLiquid formulas often combined with herbs, bee honey, vitamin B and C. Mild taste, popular for those who don't want capsules and for children.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"hoe-gebruik\"\u003eHow do you use iron?\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003cp\u003eSimple basic approach for iron supplementation:\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003col\u003e\u003c!--en--\u003e\n\u003cli\u003eIf in doubt or experiencing fatigue: first have ferritin and hemoglobin levels measured in the blood.\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003eChoose a tolerable form: bisglycinate is the best first choice for most people.\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003ePreferably take iron on an empty stomach for maximum absorption—if you experience stomach discomfort, take it with a light meal.\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003eCombine with \u003ca href=\"\/en\/collections\/vitamine-c\"\u003evitamin C\u003c\/a\u003e (orange juice, bell pepper) for 2-4x higher absorption of non-heme iron.\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003eAvoid coffee, tea, and dairy within 1 hour of intake (absorption inhibitors).\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003eBuild up gradually and re-evaluate after 6-8 weeks with a new ferritin test.\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003eFor genetic predisposition to hemochromatosis: only under medical supervision, in accordance with the advice of the \u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.nvwa.nl\/onderwerpen\/voedingssupplementen\/risico-s-voedingssupplementen\" target=\"_blank\"\u003eNVWA\u003c\/a\u003e.\u003c\/li\u003e\n\u003c!--en--\u003e\u003c\/ol\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"mythes\"\u003eMyths and misconceptions about iron\u003c\/h2\u003e\n\u003c!--en--\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\u003c!--en--\u003e\n\u003cp\u003eSpinach contains about 3.6 mg of iron per 100g (cooked)—not bad, but not exceptional. Furthermore, 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 10 times too high. The error has since been corrected, but the myth lives on.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 2: \"All iron causes stomach problems—you just have to get through it.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eClassic iron supplements (sulfate) are indeed known for causing stomach issues. Modern forms—especially bisglycinate—are much better tolerated by most people. So, if you experience stomach problems, you don't have to \"tough it out\"—changing the form often solves the problem.\u003c\/p\u003e\n\u003c!--en--\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\u003c!--en--\u003e\n\u003cp\u003eNot automatically. With careful nutrition (legumes, seeds, whole grains, dark vegetables) plus vitamin C with meals, a plant-based diet can provide sufficient iron. However, the absorption efficiency is lower, so more conscious attention is required than with a meat-containing diet. If in doubt: have ferritin levels measured.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 4: \"The more iron, the faster your deficiency will be corrected.\"\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eThe body can only absorb a limited amount of iron at a time—and with daily high dosages, an increased hepcidin value can actually inhibit absorption. Recent research suggests better effectiveness of dosing every other day for adults, compared to daily high dosing.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"combineren\"\u003eCombining iron with other supplements\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003cp\u003eIron works synergistically with various other nutrients. Commonly chosen combinations:\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cul\u003e\u003c!--en--\u003e\n\u003cli\u003e\u003c!--en--\u003e\u003ca href=\"\/en\/collections\/vitamine-c\"\u003eVitamin C\u003c\/a\u003e: increases non-heme iron absorption 2-4x – essentially indispensable for vegans and vegetarians.\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003c!--en--\u003e\u003ca href=\"\/en\/collections\/vitamine-b12\"\u003eVitamin B12\u003c\/a\u003e: relevant together for fatigue and plant-based diets (both potentially lower in vegans).\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003c!--en--\u003e\u003ca href=\"\/en\/collections\/foliumzuur\"\u003eFolic acid\u003c\/a\u003e: together with B12 and iron, forms the basis for red blood cell production – especially important during pregnancy.\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003eCopper: plays a role in iron absorption and transport in the blood.\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003c!--en--\u003e\u003ca href=\"\/en\/collections\/multi-vitamines\"\u003eMultivitamins for pregnant women\u003c\/a\u003e: standardly combine iron, folic acid, B12, vitamin D.\u003c\/li\u003e\n\u003c!--en--\u003e\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"faq\"\u003eFrequently Asked Questions\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is iron?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eIron (Fe) is an essential trace element, the main component of hemoglobin and myoglobin. Crucial for oxygen transport, energy, and immune function.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eWhich iron is best?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eBisglycinate: high absorption and stomach-friendly – the first choice for most. Heme iron: very high absorption (animal-based). Fumarate: for higher dosages. Sulfate is cheap but often causes stomach complaints.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is the difference between heme iron and non-heme iron?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eHeme iron (animal-based) is absorbed at 15-35%. Non-heme iron (plant-based and most supplements) is absorbed at 2-20%, highly dependent on what you eat with it.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eHow much iron per day?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\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 proven deficiency, often higher by prescription.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eWhen to take iron?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eOn an empty stomach for optimal absorption. If you experience stomach discomfort: with a light meal. Combine with vitamin C, avoid coffee\/tea\/dairy around intake.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eDoes iron help with fatigue?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eEFSA recognizes that iron contributes to the reduction of tiredness and fatigue. The effect is greatest with a proven deficiency. Have ferritin levels checked before long-term supplementation.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eWhat are iron deficiency symptoms?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eFatigue, shortness of breath on exertion, concentration problems, feeling cold, pale skin, brittle nails, hair loss, restless legs. No single symptom is definitive.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eCan you take iron and coffee together?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eNo, coffee and tea contain tannins that inhibit iron absorption. Maintain at least 1 hour between coffee\/tea and iron supplementation or iron-rich meals.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eIron for vegans – which one should I choose?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eBisglycinate or a combined formula with vitamin C. Plant-based capsule form. Conscious combination with vitamin C-rich foods doubles or quadruples absorption.\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cstrong\u003eDoes vitamin C help with iron absorption?\u003c\/strong\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\n\u003cp\u003eYes. Vitamin C reduces non-heme iron (Fe³⁺ → Fe²⁺), leading to 2-4x better absorption in the intestine. Especially relevant for non-heme iron (plant-based + supplements).\u003c\/p\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003csection\u003e\n\u003ch2 id=\"bronnen\"\u003eSources\u003c\/h2\u003e\n\u003c!--en--\u003e\n\u003cul\u003e\u003c!--en--\u003e\n\u003cli\u003e\u003c!--en--\u003e\u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/health-claims\" target=\"_blank\"\u003eEFSA Regulation (EU) 432\/2012\u003c\/a\u003e – iron claims.\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003c!--en--\u003e\u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.efsa.europa.eu\/en\/topics\/topic\/food-supplements\" target=\"_blank\"\u003eEFSA NDA Panel\u003c\/a\u003e – Scientific Opinion on Dietary Reference Values for iron (2015).\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003c!--en--\u003e\u003ca rel=\"noopener noreferrer\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29032957\/\" target=\"_blank\"\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\u003c!--en--\u003e\n\u003cli\u003eHurrell R. \u0026amp; Egli I., \"Iron bioavailability and dietary reference values\", Am J Clin Nutr (2010).\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003eWHO\/FAO – Vitamin and Mineral Requirements in Human Nutrition (2nd ed., 2004).\u003c\/li\u003e\n\u003c!--en--\u003e\n\u003cli\u003e\u003c!--en--\u003e\u003ca rel=\"noopener noreferrer\" href=\"https:\/\/www.rivm.nl\/voeding\/aanvullend-onderzoek-microvoedingsstoffen\" target=\"_blank\"\u003eHealth Council of the Netherlands\u003c\/a\u003e – Dietary reference intakes for iron (2018).\u003c\/li\u003e\n\u003c!--en--\u003e\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003c!--en--\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eDisclaimer:\u003c\/strong\u003e This text is intended for informational purposes only and does not replace medical advice. Iron is a dietary supplement, not a medicine. In case of doubt or if you are taking medication, we recommend consulting a doctor or orthomolecular therapist first.\u003c\/em\u003e\u003c\/p\u003e\n\u003c!--en--\u003e\u003c\/article\u003e","products":[{"product_id":"trace-minerals-liquid-iron-ijzer-22mg-56ml","title":"Liquid Iron – Liquid Iron – 56 ml","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eTrace Minerals Liquid Iron is a concentrated liquid iron formula in a 56 ml dropper bottle — with 22 mg of iron per serving from ferrous sulfate (ionic form), supplemented with 20 mg of magnesium and 300 mg of ConcenTrace® trace elements from the Great Salt Lake in Utah. For targeted supplementation in cases of proven iron deficiency — a common situation in women of childbearing age, vegetarians, vegans, and endurance athletes. Liquid form, often better tolerated than classic iron tablets. 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":true}],"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 tabs","description":"\u003cp\u003eNow Foods Iron Complex provides chelated Ferrochel™ iron per tablet (iron bisglycinate from Albion Minerals). Supplemented with vitamin C, folate, B12, and plant extracts such as dong quai and raspberry leaf. Vegetarian tablet coating, free from gluten, soy, milk, egg, fish, shellfish, and nuts. 100 tablets per container — over three months' supply with one 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 – Iron Bisglycinate Ferrochel® with Vitamin C – 100 V-Caps","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eVitals Iron 25 mg combines iron bisglycinate (Ferrochel®, Albion Minerals) with 200 mg vitamin C in one vegetable capsule — a stomach-friendly form of iron with superior bioavailability. The addition of vitamin C as ascorbic acid is functional: vitamin C improves iron absorption. Suitable for adults who temporarily experience an increased need for iron — such as menstruating women, vegetarians, or people with a low iron status after measurement by a general practitioner. \u003c\/span\u003e\u003c\/p\u003e","brand":"Vitals","offers":[{"title":"Default Title","offer_id":57993116287321,"sku":"V2931","price":19.95,"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"}],"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\/collections\/ijzer.oembed","provider":"Plenthera","version":"1.0","type":"link"}