Supplement
Iron for women
Iron is a mineral with EFSA-authorised roles in normal red blood cell and haemoglobin formation, oxygen transport and reducing tiredness and fatigue. Women ask about it most around periods, pregnancy and tiredness. Too much iron can be harmful, so low iron is best confirmed with a GP blood test before supplementing. Gentler forms such as bisglycinate suit some people. Speak to your GP or pharmacist before starting iron.
What it does
Iron is an essential mineral. The roles permitted under EFSA-authorised health claims are factual and modest:
- The claim that iron contributes to normal formation of red blood cells and haemoglobin.
- The claim that iron contributes to normal oxygen transport in the body.
- The claim that iron contributes to a reduction of tiredness and fatigue.
- The claim that iron contributes to normal function of the immune system.
These are general nutritional roles. Iron is one to be careful with, not a supplement to take on a hunch: the NHS says 17 mg or less a day from supplements is unlikely to cause harm, and low iron is confirmed with a GP blood test.
Who it is for
Women can be more likely to have low iron because of menstruation, and needs rise in pregnancy. That does not mean everyone should supplement; it means iron is worth checking with a blood test if you have symptoms. A varied diet including red meat, pulses, leafy greens and fortified foods supplies iron for most people. It is for adults; in pregnancy, address it with your midwife.
What to look for when buying
- Do not self-diagnose. Tiredness has many causes, and a blood test is how low iron is confirmed.
- Check the elemental iron per serving on the label and the form; gentler forms such as iron bisglycinate are often chosen for being kinder on the stomach.
- Vitamin C can support iron absorption, while tea, coffee and calcium taken at the same time can reduce it; some products pair iron with vitamin C.
- If you are pregnant, the NHS advises addressing iron with your midwife rather than self-prescribing.
Named UK brands to compare
These are real UK products across gentler forms. Where our own product appears, it's labelled and sold directly by us. Links to other sellers may earn us a commission, which does not affect how we grade the evidence.
Thinking about iron before pregnancy? See our trying to conceive guide for preconception nutrition.
Check it yourself
Iron is the nutrient where dose matters most, so check any product against the upper safe limit checker and the recommended daily intake lookup before you buy. Supplemental iron above the reference figure should be a decision you make with your GP, not off a label. Before reaching for a supplement, see how much iron is in everyday foods with our printable iron-rich foods list.
Frequently asked questions
What does iron do?
It helps make red blood cells and haemoglobin, carry oxygen, reduce tiredness and fatigue, and support immune function. What it does, above, lists the authorised wording.
Should I take iron if I feel tired?
Not without checking first. Tiredness has many causes, so see your GP if you are persistently tired; What it does, above, explains why iron is not one to take on a hunch.
Which form of iron is gentlest on the stomach?
People who find standard iron tablets harsh often choose gentler forms such as iron bisglycinate, a liquid, or a spray. The right amount and form depend on your needs, so your GP or pharmacist can help you choose, especially if a previous product upset your stomach.
Do I need iron in pregnancy?
Iron needs rise in pregnancy, but the NHS advises addressing iron with your midwife based on your blood tests rather than self-prescribing a high dose. See our pregnancy guide for context, and always check with your midwife or GP first.
This is information, not medical advice, and is not a substitute for a registered clinician. Speak to your GP or pharmacist before starting a supplement.
Editor, Her Vitals
Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.
Last updated: