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Strong evidenceMinerals

Iron

Also called: Iron bisglycinate, ferrous bisglycinate, ferrous sulphate

Carries oxygen in the blood. Low iron is very common in Indian women, but take it only after a blood test.

Typical amount
15–30 mg elemental iron a day only if ferritin or haemoglobin is low
Best time
Morning, ideally with vitamin C · Timing guide
Food
Empty stomach (with food if it causes nausea)
Typical course
12 weeks, then review
Upper limit
45 mg elemental a day without a doctor
Is it right for me?

Where to buy

3 products
Also inside 2 other products (combinations and multivitamins)

What is iron?

Iron is part of haemoglobin, which carries oxygen around the body. Heavy periods, pregnancy, vegetarian diets and tea with meals all make low iron common. Too much iron is harmful, so supplements should follow a blood test showing low haemoglobin or ferritin.

Forms. Bisglycinate (gentler on the stomach), ferrous sulphate or fumarate (cheap, more side effects). Therapeutic doses for anaemia are prescribed by a doctor.

What it may help with

Evidence grade

Strong: several good human trials. Moderate: some trials, mixed results. Limited: small or early studies. Traditional: long use, little trial evidence.

Safety and interactions

Side effects
Constipation, nausea, dark stools. Keep out of reach of children: iron overdose is dangerous.
Who should be careful
Confirm low iron with a blood test first; men and older adults: doctor first
Spacing
2 h apart from calcium, dairy, tea, coffee and zinc; 4 h from thyroid tablets
Medicines
Keep it 4 hours apart from thyroid medicine. Keep it 3 hours apart from antibiotics. Keep it 4 hours apart from acid reducers.
Stop and call a doctor if
Black stools with stomach pain, vomiting

Food sources

Dals, rajma, chana, green leafy vegetables, jaggery, dates, meat and fish. Pair with vitamin C (lemon, amla) and keep tea and coffee away from meals.

Common questions

Should I test before taking iron?

Yes. Ask for haemoglobin and ferritin. Iron isn't advised without a confirmed need.

How should I take it?

In the morning, ideally with vitamin C, and 2 hours away from tea, coffee, calcium and dairy.

Why do men need a doctor's advice?

Men and post-menopausal women rarely need iron, and extra iron can build up in the body.

Sources

For information only, not medical advice. Prices and links are checked by hand and can change; we may earn a small commission on some links. This plan is based on your answers and is not a medical diagnosis. It does not replace advice from your doctor. If you take medicines or have a health condition, check with your doctor before starting any supplement.