Food supplement iron: when and how should it be taken?
In case of deficiency, an iron cure is indicated. Discover in this article the best food supplements for iron deficiency, the precautions to take with these products and our opinion.
More common than you might think, iron deficiency is materialized by latent fatigue, hair loss, shortness of breath, headaches, pallor or even difficulty waking up in the morning. Iron deficiency mainly affects menstruating women, due to blood loss during their periods.
Also read: the best food supplements for athletes and the best food supplements for immunity, as well as the best protein food supplements.
When to take an iron supplement?
Iron supplementation is recommended in several cases:
- In case of increased needs (pregnancy, breastfeeding)
- In case of lack of food
- In case of pathology hindering the absorption of iron (Crohn’s disease, etc.)
- In case of heavy bleeding during menstruation
What sources of iron in the diet?
In addition to dietary supplements for iron deficiency, it is of course possible to increase iron intake through food. Choose tofu, red meats, organ meats, seafood and poultry, which are highly bioavailable sources of this trace element. To a lesser extent, it is also interesting to consume iron from green vegetables and legumes (lentils, etc.).
What is the best dietary supplement for iron?
Several food supplements can be recommended in case of chronic fatigue due to iron deficiency. It is possible either to provide iron directly to the body, but also to choose products and nutrients that promote the absorption of this trace element by the body. If in doubt, remember to seek the advice of your doctor.
- Spirulina: this seaweed is incredibly rich in iron and protein. Good to know, the iron contained in spirulina has a high bioavailability. Indeed, the bio assimilation of iron is 6 times greater than that of red meat. Thus, spirulina, also called blue algae, is an excellent dietary supplement to fight against iron deficiency, this trace element essential to the human body. It is possible to supplement with spirulina until normalization of the blood balance, but also in punctual cures if you feel a drop in diet or if you have intense physical activity. It is also a good idea to combine it with vitamin C, which increases the absorption of iron.
- Vitamin C, in the form of acerola: this berry is very rich in vitamin C, known to increase the absorption of iron by the body. Thus, it helps to fight against fatigue, very present in case of iron deficiency. Vitamin C (or ascorbic acid) contributes to the transformation of non-heme iron into a form that can be assimilated by the body. It does not provide iron directly but increases absorption and helps fight against symptoms due to a deficiency. Remember to respect the dosage indicated on the food supplement. Acerola can tend to increase uric acid levels. Also, people prone to kidney stones should avoid it.
- Vitamin B12: this vitamin, essential for the functioning of the body, can only be found in products of animal origin. A vegetarian or vegan diet therefore requires B12 supplementation. This vitamin is a cofactor for iron assimilation. Also, it will be very interesting to combine a food supplement rich in iron with vitamin B12.
- Ginseng: this invigorating plant will be very interesting in case of fatigue linked to an iron deficiency, since it restores tone and energy. Ginseng-based food supplements often contain iron and vitamin C in combination, as well as other micronutrients of interest in the case of anemia. Be careful, ginseng does not treat anemia directly, but comes to support the body and restore its tone. Taken in addition to iron-based products, ginseng will reduce the fatigue felt by the deficiency. It is recommended to take ginseng rather in the morning. Ginseng is contraindicated during pregnancy and lactation. It will also be avoided in case of disturbed sleep.
- Nettle: this herbal food supplement is very relevant in case of anemia, especially if the latter is caused by heavy periods. Nettle is rich in vitamin C and iron, and helps reduce the amount of bleeding, and has a role in regulating the menstrual cycle. Its content of vitamin C, iron and antioxidants make it a miracle plant for iron deficiency. It is possible to make cures of these plants, in the form of a food supplement or herbal teas.
Which iron without a prescription?
It is of course possible to take an iron cure on prescription from your doctor. Side effects of iron supplementation may include abdominal pain or darker stool staining. The food supplements that we recommend are without prescription and without side effects.
Here are the best dietary supplements for iron deficiency, in stock online and at the best price:
- Jolivia – Organic Spirulina 1200 tablets of 500 mg : this jar of natural organic spirulina will be very interesting in case of chronic fatigue and / or proven iron deficiency, but also in the context of regular and intense sports practice. Dosage : 10 tablets in the morning on an empty stomach, for 3 months.
- Nutrimea – Organic Acerola 30 tablets : this food supplement made in France is ideal for health in case of iron deficiency, since its richness in vitamin C helps to promote its absorption. Rich in vitamins A, B6, B1, antioxidants (such as flavonoids) and minerals, this “super fruit” is thus a premium source of vitamin C: it contains 20 times more than an orange. Dosage : 1 tablet per day for 1 month.
- Salus – Floradix Iron + Plants – Liquid formula rich in iron 500 ml: this food supplement from Salus is of great help in case of iron deficiency: this trace element iron is an essential mineral of which we are very often deficient. The product formula contains vitamin C which contributes to the absorption of iron by the body, as well as vitamins B2, B6 and B12 which contribute to normal energy metabolism. The synergy of vitamins B2, B6, B12 and C, plant extracts and iron helps reduce fatigue. Dosage : 20ml per day.
- Nutri & Co – Innovative Energy and Concentration Complex Red Ginseng + Maca + Guarana + Zynamite + Caffeine 40 capsules: this food supplement made in France provides an immediate booster effect. The association of caffeine with Zynamite and Ginselect allows the energy boost to last over time. The Ginseng in this product is a traditional extract of Korean Red Ginseng. Dosage : 2 capsules per day, preferably in the morning. Not recommended for pregnant and breastfeeding women. Can be taken daily (but not for prolonged use), with a break of one week between 2 vials.
- Bio Atlantic – Organic nettle 400 mg 200 tablets : this natural food supplement made in France will be ideal in case of heavy periods, since nettle has a regulating action on the menstrual cycle. Rich in vitamin C and iron, it helps fight anemia. Dosage : 2 to 3 tablets per day with a glass of water during a meal.
- Nutrimea – FER Bisglycinate + Vitamin C – 14 mg of Iron / Capsule 90 capsules : this food supplement made in France offers a complete cure of 3 months. Thanks to its maximum bioavailability, iron from Nutrimea provides 14 mg of elemental iron and 80 mg of vitamin C in just 1 capsule, which corresponds to 100% of the daily dose recommended by health authorities. This product holds the ISO 22000, HACCP and GMP label, and is gluten-free. Dosage : 1 capsule per day outside meals.
- Natura Force – Organic Spirulina 180 tablets : these organic spirulina tablets made in France and without excipient reinforce vitality, support energy and tone, strengthen natural defenses and promote the body’s resistance. Rich in iron, beta-carotene, antioxidants and amino acids, it will be a great help in case of iron deficiency. Dosage : at the beginning of the cure, take two spirulina tablets a day, with a glass of water, and for a week. Then, gradually increase the daily dose over the weeks, until you reach six tablets per day.
- Biocyte – Liposomal iron 30 capsules : this food supplement contains iron, but also vitamin C and vitamin B12, cofactors allowing its assimilation by the body. Dosage : 1 capsule per day with a glass of water.
- Nutrimea – Vitamin B12 1000 µg Cyanocobalamin 60 Capsules : vitamin B12, or cobalamin, is necessary for the proper functioning of many body functions (immune system, nervous system, formation of red blood cells, etc.). In order to compensate for a deficiency due to diet, pregnancy, breastfeeding or the taking of certain medications, it will also be very relevant in the event of anemia, since it contributes to the assimilation of iron. This product is made in France and holds the ISO 22000, HACCP and BPF label. It is also gluten free. Dosage : 1 capsule per day for 2 months, to renew if necessary.
- Novoma – Liposomal Vitamin C 1000 mg 90 vegetable capsules: this food supplement made in France helps boost natural defences, reduce fatigue, stimulate the immune system, increase iron absorption and promote collagen formation. Liposomal vitamin C is patented Quali-C: ultra pure and European certified, it is the only vitamin C made in Europe that exists. Liposomal encapsulation allows optimal absorption of vitamin C by the body. Dosage : 3 capsules per day, cure of 1 month.
- Nutergia – Oligomax iron 150ml : Oligomax Iron combines minerals and trace elements from seawater and lithothamnium, red seaweed from the depths of the sea, with selected trace elements contributing to the well-being of the body. This formula is rich in iron which contributes to the reduction of fatigue, the formation of red blood cells and the transport of oxygen. Dosage : 5 ml per day in half a glass of water.
- Green Flamingo – Organic Spirulina Ecocert 300 tablets : made in France, this Flamant Vert spirulina will be interesting to supplement its iron intake and thus reduce the fatigue linked to a possible deficiency. Spirulina provides overall micronutrition, as this plant food is rich in protein and AA, minerals, trace elements and vitamins. This blue alga from the Andes is obtained by an Ecocert ecological culture. Dosage: as a short and intensive cure, 7 to 10 tablets per day (3.5 g to 5 g), at the end of winter or to prepare for winter. In basic treatment: 4 to 6 tablets per day (2 g to 3 g). To be taken during meals (breakfast and lunch).