The best iron supplements for fatigue and anaemia

Iron is an essential mineral used by our bodies - not only is it necessary for making red blood cells and transporting oxygen around the body - but it is also vital in supporting your metabolism, your cognitive function and reducing tiredness, which is why iron supplements are an important consideration.

Whether you are unsure if your fatigue is directly correlated with low iron levels or you have a plant-based lifestyle and are looking for ways to fill the nutrient gaps in your diet, we have compiled a guide to the best supplements and have recruited some help from health experts to ensure you know how to serve your body best.

Our iron levels are impacted by multiple factors ranging from diet and illness to hormones and pregnancy. So we have rounded up the best iron supplements for every need. From supplements for pregnancy to liquid formulas, we have listed one for you.

To ensure you are up to speed with factors you should consider before purchasing a supplement, we talked to Dr Stephanie Ooi to learn more about what iron does for the body, how it helps with anaemia, and what are the common symptoms of iron deficiency. So now that you know a bit more about how essential iron is for the body, here are the best iron supplements on the market ranging from tablets, gummies, sprays and liquid forms to ensure you find the best one for you.

Best iron supplements

Iron supplements FAQs

What does iron do for the body?

'Iron is a vital micronutrient and is best known for its role in the normal formation of red blood cells and the part of the red blood cells which transport oxygen, haemoglobin. This makes it essential for energy production, cognitive function, and a healthy immune system.'

Does iron help with anaemia?

Anaemia is a health condition in which the body does not have enough healthy red blood cells. These red blood cells provide oxygen to body tissues. There are different types of anaemia, such as a vitamin B12 deficiency or due to a folate (folic acid) deficiency.

Stephanie tells us that the type of anaemia that is caused by low iron levels is common in women. 'Menstruation is the leading cause of iron loss worldwide, with one in four women having low iron. If you experience ongoing menstrual fatigue, supplementing your diet with an iron supplement may replace the iron lost from your period, providing sustained energy throughout your cycle.'

Other key groups at risk of developing low iron levels include:

Pregnant women: this is because blood volume increases by 50 per cent during pregnancy.

Athletes or heavy exercisers: we lose iron through our sweat.

Vegetarians: iron from plant sources (non-haem iron) is not as well absorbed as the iron we get from meat (haem iron).

What properties to look at in iron supplements to avoid constipation?

Although it may not be the most pleasant topic to discuss, iron tablets referred to as Ferrous Fumarate prescribed by the NHS can have a few tricky side effects - constipation being one of them. Although vitamin C can help with this, drinking a whole carton of orange juice isn't always sustainable or healthy.

'Many iron supplements are poorly absorbed, causing them to oxidise in the gut,' says Stephanie. 'It is this oxidation and poor absorption that causes common gastrointestinal side effects such as constipation. Liquid iron supplements contain a much lower dose of iron which is why they can avoid these common side effects.

'While this is a great benefit, they often do not provide sufficient iron to increase iron levels, with some only containing 5mg iron per serving (the recommended daily allowance is 14mg iron per day). When choosing an iron supplement, it is important to look for one that is well absorbed, gentle on the stomach and contains at least 14mg of iron.'

What signs to look for if you think you are low on iron?

The most common symptom of low iron is physical and mental fatigue; here are some other common symptoms of an iron deficiency:

• hair loss

• headaches

• paleness

• brittle nails

• cold intolerance

• shortness of breath

• mouth ulcers

• frequent infections

• restless legs

Although it is extremely important to advocate for your own health, it is equally important not to self-diagnose. If you have any of these symptoms, make sure you speak to your GP and request to have your iron levels tested before you take any supplements.

How much iron do you need?

The amount of iron you need daily depends on your age and gender. The NHS recommends the following daily amounts:

8.7mg for men over 18

14.8mg for women aged between 19 and 50

8.7mg for women over 50

What food is the highest in iron?

Iron is absorbed into your body primarily through the upper part of your small intestine when you eat food sources with iron. There are two forms of dietary iron: heme and nonheme. Heme iron is derived from haemoglobin. It is found in animal foods that originally contained haemoglobin, such as red meats, fish, and poultry (meat, poultry, and seafood contain both heme and non-heme iron). Your body absorbs the most iron from heme sources. Most non-heme iron is from plant sources.

Top animal-based sources of iron include:

• Red meats (beef, lamb, veal, pork, kangaroo). The redder the meat, the higher it is in iron.

• Offal (liver, kidney, pate)

• Poultry

• Fish or shellfish (salmon, sardines, tuna, oysters)

• Eggs

Top plant-based food sources that contain iron:

• Legumes

• Spinach and leafy greens

• Tofu and tempeh

• Dark chocolates

• Dried fruits

• Nuts and seeds

• Quinoa

• Cruciferous vegetable

How to avoid fatigue and feel more energised?

Toral Shah, a Nutritional Scientist, Functional Medicine Practitioner, and Founder of The Urban Kitchen, says that low iron levels can seriously impact your health and well-being, both physically and mentally.

'Low iron intake or poor absorption is a huge public health issue, and one that we can remedy with an iron-rich diet and supplements.'

Here are some top tips from Toral Shah to help fight fatigue and curate healthy habits:

Get outside in the morning light: Our body requires natural daylight to regulate our circadian rhythms, which impact our sleep and wake cycles. A 15-minute walk in the first couple of hours after waking can support your sleep.

Turn off all electronic devices at least 60 minutes before sleeping: Blue light from our phones, laptops, and TV can reduce melatonin production, which can impact our sleep.

Exercise regularly: It might feel counterintuitive, but exercise can reduce symptoms of fatigue. Exercise releases endorphins that boost your energy and support better sleep quality.

Reduce caffeine and alcohol: Both caffeine and alcohol disrupt sleep, which can make us feel more fatigued.

Eat a diet rich in vitamins and minerals: Eating a diet rich in fruits, vegetables, beans & legumes, nuts and seeds, and heart-healthy sources of protein, including eggs, seafood, poultry and meat, can support healthy metabolism and help to ensure you have your required vitamin and mineral intake which can help you to feel less fatigued.

Ellen Kinsey is a writer for What's The Best, and also writes for Yours, A Modern Kitchen, Modern Gardens, Heat, Closer and Grazia. She has a passion for cooking, health and wellness.

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