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. The NHS advises confirming low iron with a blood test before supplementing, because too much can be harmful. 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: it is not a supplement to take on a hunch, because too much can be harmful, which is why the NHS advises confirming low iron with a test first.

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 the NHS advises confirming low iron with a blood test before taking an iron supplement, as too much iron can be harmful.
• 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. Always speak to your GP or pharmacist before starting iron.

Named UK brands to compare

These are real UK products across gentler forms. Links are affiliate placeholders and are being wired in; we add a buying link only once it is live. Confirm low iron with a test before starting.

Thinking about iron before pregnancy? See our trying to conceive guide for preconception nutrition.

Frequently asked questions

This is information, not medical advice, and is not a substitute for a registered clinician. Iron can be harmful in excess, so confirm low iron with a test and speak to your GP or pharmacist before starting a supplement.