Are you feeling tired, light-headed, or run-down more than usual? These symptoms could be related to a very common deficiency.

Iron is a very important mineral your body needs to function optimally. It helps to keep us healthy, energised and it can also hugely impact our digestive processes and immune system. Iron deficiency is extremely common, affecting about 20-25% of the world’s population, predominantly children and women. It is the most prevalent cause of anaemia worldwide.

So, if you are feeling more run-down than usual, or getting sick more often, or just simply feeling off, it’s worth chatting to your health practitioner and getting a blood test to check your iron. Because, although dietary changes are extremely beneficial, sometimes the fastest and most convenient way to get your iron levels back up is with a supplement.

There are many different forms of iron supplements available on the market. From capsules to liquids to gummies. So, it does come down to personal preference. When choosing iron supplements, it is always best to choose the right form so it will not constipate you. I always take advantage of the amazing natural iron supplements available.

Why do our bodies need iron?

Iron is an important mineral in the body that makes up a major component of hemoglobin. Hemoglobin is a type of protein in red blood cells that carries oxygen from the lungs through to the rest of the body. Without enough iron, your body cannot produce enough healthy oxygen-carrying red blood cells. This can lead to a condition known as anaemia, which can cause fatigue and weakness.

How much iron do we need?

The amount of iron we require each day depends on your gender, age, and diet. According to the Australian Nutrient and Reference Values, iron requirements range from 8mg -15mg for children and adolescents, to 8mg for men and 18mg for women, to 27mg for pregnancy.

Who would benefit from Iron Supplementation?

• Those with diagnosed iron deficiency: The individuals at highest risk of iron deficiency are young children, women of reproductive age, women who experience heavy menstrual bleeding, those who follow a vegan or vegetarian diet, frequent blood donors, and those with cancer, kidney failure, gastrointestinal disorders, or heart failure.
• Athletes: Endurance athletes, in particular women athletes, may be at greater risk of iron deficiency.

What are some symptoms of iron deficiency?

The symptoms most associated with iron deficiency include tiredness, feeling weak, shortness of breath or dizziness, pale skin, swollen tongue, and brittle nails. If you are experiencing these symptoms or suspect you are iron deficient, please ensure you first consult your doctor before self-prescribing. This is important as iron can become toxic at too high levels.

Best time to take iron tablets?

Iron is best absorbed when taken on an empty stomach, with water. So, ideally leave at least 1-2 hours before or after eating. It is best to use an iron supplement that has Vitamin C added to the formula. This helps to improve absorption in the body.

Best iron supplements Australia

Best GI Friendly Iron Supplement – Fusion Iron Advanced 30 Tablets

We love the Fusion Iron Advanced formula because it contains iron glycinate, also known as iron bisglycinate. This form of iron is much gentler on the digestive system than other types of iron. Research has found that this form of iron has demonstrated to have at least two-fold higher bioavailability and absorption compared to conventional iron salts, including ferrous sulfate and ferrous fumarate. We also love this formula because it is vegan and vegetarian formula. It contains 24mg of iron per serve.

Best Vegan Iron Supplement – Vitus Iron + C Vegan Powder

For those who follow a vegan diet, Vitus Wholefoods provides vegan-verified wholefood nutrition. This iron powder contains 12 mg of plant-based, non-haem iron which is gentle on the stomach. It also contains Vitamin C to help with absorption as well as other ingredients such as beetroot, camu camu and cranberry that are bursting with nutrients such as antioxidants, iron, vitamin c, folate, manganese, and nitrates. This powder iron supplement can be enjoyed in your breakfast smoothie or a even a sweet treat.

Best Preconception Iron Supplement – NaturoBest Prenatal Trimester 2 & 3 Plus Breastfeeding

Ensuring you have optimal iron levels during the preconception phase is vital for a healthy pregnancy. Throughout pregnancy, the need for iron doubles in the second and third trimester. This is because our body must make enough haemoglobin for both the mum and baby. If you don’t have enough iron in your stores prior to pregnancy or during pregnancy, you are at higher risk of developing iron deficiency anaemia. The Trimester 2 & 3 prenatal formula from Naturobest is our top pick for pregnant women. It allows women to meet the increased demand of nutrients in the second half of pregnancy. It also contains 24mg of elemental iron as Ferrochel® in a daily dose, which is a highly bioavailable iron bisglycinate.

Best Liquid Iron Supplement – Floradix Floravital Herbal Liquid Iron Extract 250ml

Swallowing pills and tablets isn’t always the easiest task for everyone. So, we wanted to include our best liquid iron supplement option. Liquid iron is an easy and convenient way to add iron into your diet. The Floradix Floravital iron can be added to your water or juice. It contains yummy herbs and fruit juice concentrates as well as iron gluconate in liquid form which is very easily absorbed by the body. The added B Vitamins will also assist with energy production. It is safe for the whole family, as it without any alcohol, lactose, synthetic derivatives, and chemical preservatives. This liquid supplement contains less iron per serve than other supplements. So, the dose may not be adequate for those with iron deficiency or anaemia, so it is always best to consult with your healthcare provider.

Best Beef Liver Supplement – Best of the Bone Organic Beef Liver Capsules

Adding organ meats to your diet has never been easier! Beef liver capsules are a convenient way for those who don’t like the taste of liver or organ meat but want to gain the amazing benefits. Beef liver is one of the best superfoods, packed full of protein, amino acids, and other vitamins and minerals including iron to their diet. The great thing about beef liver is that it’s rich in heme iron which is more easily absorbed than non-heme plant-based sources of iron. For those suffering from low iron or anaemia, the liver capsules are a great choice. Our top pick is the Best of the Bone Liver capsules as they are of the highest quality being made from certified organic, grass-fed Australian Beef liver.