By adulthood, most of us have a favorite coffee order, a trusted skincare routine, and a general awareness that iron is vital for our health. Yet, nearly 35% of women under 50 in the U.S. still don’t get enough of this essential nutrient—which is where iron supplements can help.
Iron plays a key role in brain and muscle development and function, among other benefits. A deficiency can lead to brain fog and fatigue, according to Maggie Moon, MS, RD, a registered dietitian and author of The MIND Diet: Second Edition. While it’s best to get nutrients from whole foods whenever possible, supplements can help fill the gap.
Below, we’ve gathered expert-recommended iron supplements for women, along with what to look for and how to take them effectively.
Vogue’s Guide to the Best Iron Supplements for Women
Featured in this article:
– Best Iron Supplement for Anemia: Nature Made Iron tablets
– Best Iron Supplement for Pregnant Women: One A Day Prenatal Advanced Complete Multivitamin
– Best Natural Iron Supplement: Nature’s Bounty Gentle Iron capsules
In This Article:
– Benefits of iron supplements
– Who should take them
– What to look for
– Dosage recommendations
– Potential side effects
– When and how to take them
– Expert insights
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Best Iron Supplement for Anemia: Nature Made Iron Tablets
Price: $18 ($13 with 28% off) at Amazon
Why We Love It:
“Iron is a Goldilocks mineral—it’s important to get enough, but not too much,” says Moon. For those with anemia, a slightly higher dose is often necessary. She recommends Nature Made tablets, which provide 65 mg per serving.
– Iron per serving: 65 mg
– Form: Tablet
– Certifications: USP Verified
– Serving Size: One tablet
– Servings per Container: 180
– Key Features: Gluten-free, no synthetic dyes or artificial flavors
– Type of Iron: Ferrous sulfate
Pros & Cons:
– ✅ High iron dose
– ❌ Ferrous sulfate may cause stomach discomfort
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Best Iron Supplement for Pregnant Women: One A Day Prenatal Advanced Complete Multivitamin
Price: $21 at Amazon
Why We Love It:
During pregnancy, iron needs increase to about 28 mg per day. Higher doses can worsen constipation, which is already common during pregnancy. Moon recommends this prenatal multivitamin, which contains 27 mg of iron. Always consult your ob-gyn before starting any supplement during pregnancy.
– Iron per serving: 27 mg
– Form: Softgel
– Serving Size: One softgel
– Servings per Container: 90
– Key Features: Free of high-fructose corn syrup, artificial flavors, sweeteners, gluten, dairy, and allergens
– Key Ingredients: Iron, folate, vitamin B12 (full prenatal formula)
– Type of Iron: Carbonyl iron
Pros & Cons:
– ✅ Meets iron needs for pregnancy; complete prenatal formula
– ❌ Not suitable for non-pregnant individuals
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Best Natural Iron Supplement: Nature’s Bounty Gentle Iron Capsules
Price: $10 at Amazon
Why We Love It:
Moon recommends this gentle, natural option from Nature’s Bounty. It uses iron bisglycinate, which is easier on the stomach and can be taken with food without affecting absorption. Ideal for those who experience stomach upset when taking iron on an empty stomach.
– Iron per serving: 28 mg
– Form: Capsule
– Certifications: GMP supplement quality standards
– Serving Size: One capsule
– Servings per Container: 90
– Key Features: Non-GMO, no artificial colors, flavors, sugar, starch, milk, or lactose
Type of Iron: Iron bisglycinateI’m looking for a supplement that is vegan, gluten-free, wheat-free, yeast-free, fish-free, and sodium-free.
Key Ingredients: Iron, vitamin C, folate, vitamin B12
Type of Iron: Ferrous bisglycinate
Love it | Leave it
Gentle on the stomach, easier to absorb | Folate may not be necessary for some
Best Vegan Iron Supplement: Garden of Life Vitamin Code Raw Iron Capsules
Garden of Life Vitamin Code Raw Iron Capsules
$16 $13 (19% off) – AMAZON
Why We Love It: This supplement uses only plant-based iron, and the formula is very well thought out. It includes whole-food vitamins C, B12, and folate to help your body absorb the iron. It also contains probiotics and enzymes to help prevent constipation, a common side effect of iron supplements.
Iron per serving: 22 mg
Form: Capsule
Certifications: Non-GMO Project verified, NSF certified gluten-free, certified Star-K kosher
Serving Size: One capsule
Number of Servings: 30
More to Know: Raw, vegan, gluten-free, dairy-free, no binders or fillers
Key Ingredients: Iron, vitamin C, folate, vitamin B12
Type of Iron: Brown rice chelate
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Plant-based ingredients, probiotics and enzymes for digestion support | Plant form of iron may be less effective
Best Iron Supplement for Hair Growth: Now Supplements Iron Complex Tablets
Now Supplements Iron Complex Tablets
$14 $8 (43% off) – AMAZON
Why We Love It: Hair loss can be a symptom of iron deficiency, and a supplement like Now Iron Complex may help. It’s a trusted brand with third-party verifications. This product uses iron bisglycinate, a form that is easily absorbed by the body. However, it’s important to note that iron will only help with hair growth if the hair loss is related to an iron deficiency.
Iron per serving: 27 mg
Form: Tablet
Certifications: GMP quality assured
Serving Size: One tablet
Number of Servings: 100
More to Know: Non-GMO, halal, kosher, dairy-free, egg-free, made without gluten, nut-free, soy-free, sugar-free, vegan/vegetarian
Key Ingredients: Iron, vitamin C, folate, vitamin B12, organic Dong Quai, red raspberry
Type of Iron: Ferrous bisglycinate
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Easy to absorb, cost-effective | May need a more comprehensive vitamin for hair loss concerns
Best Iron Supplement for Sensitive Stomach: Thorne Iron Bisglycinate Capsules
Thorne Iron Bisglycinate Capsules
$15 – AMAZON
Why We Love It: This supplement provides all the benefits of iron without upsetting a sensitive stomach. Iron bisglycinate is known for being gentle and can be taken with food. Experts recommend this high-quality, easily absorbed form of iron.
Iron per serving: 25 mg
Form: Capsule
Certifications: NSF certified for sport
Serving Size: One capsule
Number of Servings: 60
More to Know: Gluten-free, trusted by over 100 professional teams
Key Ingredients: Iron
Type of Iron: Ferrous bisglycinate chelate
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Gentle on the stomach, easy to absorb | Pricier than some brands, no additional supportive ingredients
Best Liquid Iron Supplement: MaryRuth’s Vegan Liquid Iron Supplement
MaryRuth’s Vegan Liquid Iron Supplement
$35 – AMAZON
Why We Love It: Many people find that liquid iron is less likely to cause constipation. The liquid form is also easier to take, especially for children. Plus, it has a pleasant flavor.
Iron per serving: 18 mg
Form: Liquid
Certifications: Clean Label Project certified, B Corp certified
Serving Size: 1 mL
Number of Servings: 30
More to Know: Vegan, non-GMO, gluten-free, wheat-free, dairy-free, yeast-free
Key Ingredients: Iron, vitamin C, vitamin B12
Type of Iron: Ferric pyrophosphate
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Pleasant taste, easy to take | Lower iron content per servingRitual Iron Bioseries
– Price: $25 (RITUAL, AMAZON)
– Iron per serving: 60 mg
– Form: Capsule
– Certifications: Third-party tested, vegan, gluten- and major allergen-free, Made Traceable certified, pregnancy safe
– Serving Size: One capsule
– Servings per container: 15
– Key Ingredients: Iron, vitamin A, vitamin C
– Type of Iron: Ferrous bisglycinate chelate
– More to Know: Safe for pregnant and breastfeeding women; third-party tested for heavy metals and microbes
Why We Love It:
This supplement is unique because you only take it every other day. Research shows that taking 60 mg every other day in the morning (when the hormone hepcidin, which regulates iron levels, is lowest) improves absorption compared to daily dosing. Ritual designed this supplement to slowly release its iron over six hours, working with your body’s natural rhythms for better absorption and gentler on the stomach.
Love it:
– Unique dosing schedule
– Easy on the stomach
– Optimized for absorption
Leave it:
– The every-other-day schedule might be hard to remember
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Perelel Daily Iron Ease
– Price: $29 (PERELEL, AMAZON)
– Iron per serving: 15 mg
– Form: Capsule
– Certifications: Third-party tested; micro, heavy metal, and purity testing; FDA Registered and Inspected Facilities that are cGMP certified
– Serving Size: One capsule
– Servings per container: 30
– Key Ingredients: Iron, vitamin C, vitamin B12, magnesium citrate
– Type of Iron: Ferrous bisglycinate chelate
– More to Know: 3rd party tested to meet California’s Proposition 65 standards; formulated by leading ob-gyns
Why We Love It:
Iron needs increase during pregnancy (from 18mg to about 27mg daily) and can remain high postpartum and while breastfeeding. This ob-gyn-formulated supplement is safe to take before, during, and after pregnancy. It’s designed to work well with the brand’s multivitamins and includes B12, magnesium, and vitamin C for better absorption and comfort.
Love it:
– Formulated by ob-gyns
– Includes vitamin C for absorption
– Uses gentle ferrous bisglycinate iron
Leave it:
– More expensive than many competitors
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Everything You Need to Know
What are the benefits of iron supplements?
“Iron is essential,” says Moon. “Its main role is to help deliver oxygen to the brain, muscles, and body, but it’s also vital for physical growth, nervous system development, normal cell function, and hormone production.” In short, iron is a multitasker.
Low iron levels can cause symptoms like fatigue and brain fog. In these cases, a supplement can help. “When needed, an iron supplement can restore optimal levels if you’re deficient or help meet your needs when diet alone isn’t enough,” says Cording.
Who should take iron supplements?
A lab test can confirm if you have a deficiency, making supplements helpful or necessary. Low iron can result from not getting enough from food, increased needs (such as during pregnancy or due to conditions like anemia), or other factors.Sometimes our bodies don’t absorb iron well. Blood loss—like from menstruation or surgery—can also lead to anemia, says Cording. In these cases, a short course of iron supplements may help restore levels.
According to Moon, people with heavy periods, pregnant women, infants, frequent blood donors, athletes (especially female athletes), and those with cancer, gastrointestinal issues, or heart failure are more likely to have low iron and could benefit from supplements. She also suggests that all women of childbearing age consider checking their iron levels to see if supplementation is appropriate.
Diet plays a role too. Agyeman notes that vegetarians and vegans get iron from plant sources, which isn’t absorbed as efficiently as iron from meat. Still, it’s possible to get enough by eating foods like beans, lentils, tofu, leafy greens, quinoa, pumpkin seeds, and fortified grains—and possibly using a supplement to help meet needs.
However, some people should avoid iron supplements. Moon warns that those with hemochromatosis—a condition where iron builds up to toxic levels—should not take iron or vitamin C supplements and should follow their doctor’s advice.
When choosing a supplement, it’s helpful to know there are two types of iron in food: heme iron (from animal products) and nonheme iron (from plants). Heme iron is easier to absorb, but both types contribute to your intake. Taking vitamin C can improve nonheme iron absorption.
Common supplement forms include ferrous sulfate, ferrous gluconate, ferric citrate, and ferric sulfate. Agyeman says there’s no single best form—pills, liquids, standard, or delayed-release options are available. It’s best to consult a healthcare provider to find what suits your needs. Always look for third-party certification from organizations like NSF or Consumer Lab.
Iron needs vary by individual. Agyeman explains that women, in particular, should monitor their iron levels as requirements change throughout life. There’s no universal recommendation—intake depends on age and health.
For most women of reproductive age, the daily recommendation is about 18 mg. After menopause, it drops to 8–9 mg per day, similar to adult men. During pregnancy, needs rise to around 27 mg to support increased blood volume and fetal growth. After delivery, requirements may remain high, especially if there was significant blood loss. Breastfeeding women should also watch their iron levels to avoid fatigue or hair loss.
Moon notes that women in the U.S. typically get about 13 mg of iron daily from food, meaning they may need an additional 5 mg to meet the 18 mg recommendation. For most people, a supplement providing 18–30 mg is sufficient.However, people with iron-deficiency anemia may require a higher dose as prescribed by their doctor.
Since every woman is different, it’s important to consult your doctor or a nutritionist before starting an iron supplement.
What are the potential side effects?
Taking high doses of iron, especially on an empty stomach, can cause stomach discomfort, constipation, nausea, abdominal pain, vomiting, diarrhea, stomach inflammation, ulcers, and reduced zinc absorption. In extreme cases, very high doses (such as a single intake of 60 mg per kg of body weight, or about 4,090 mg for a 150-pound person) can lead to organ failure, coma, seizures, or even death. However, these situations are very rare.
“The daily upper limit for iron intake for people aged 14 and older is 45 mg, which is a good guideline for most people looking to supplement their diet,” says Moon. “Those with a more significant deficiency or a specific health condition may receive different recommendations from their doctor.”
One of the milder but notable side effects is that iron supplements can interfere with the absorption of iron from food. That’s why taking a slightly higher dose (like the 18–30 mg range mentioned earlier) or choosing a specific form of iron can help maximize effectiveness.
When and how to take iron supplements
“The best time to take iron is whenever you’ll remember to take it,” says Moon. That said, since absorption is better on an empty stomach, she suggests taking it first thing in the morning or right before bed.
If you experience stomach upset, try taking your supplement with food. In that case, opt for a gentler form of iron, such as ferrous bisglycinate, with a meal or snack, Moon advises. To improve absorption, you can also take your supplement with vitamin C-rich foods.
Cording also recommends avoiding taking iron and calcium supplements at the same time, as calcium can interfere with iron absorption.
Ultimately, “the type of iron you take and whether you consume it with foods or drinks that affect absorption matter more than the time of day you take it,” says Moon.
It’s important to remember that whole foods should always be your primary source of iron, as they provide other essential vitamins and minerals that support overall health, Agyeman notes. She recommends including lean red meat, chicken, turkey, fish, or plant-based sources like lentils, tofu, quinoa, pumpkin seeds, dark leafy greens, and iron-fortified grains. Pair these with vitamin C-rich foods such as citrus fruits, peppers, or tomatoes to help your body absorb iron more efficiently.
That said, she adds that “iron supplements can be important for women who are deficient or have increased iron needs,” and can be a helpful tool for filling nutritional gaps.
Meet the Experts
Maggie Moon is a registered dietitian based in Los Angeles and author of The MIND Diet: Second Edition.
Jessica Cording is a dietitian, health coach, and author of The Little Book of Game Changers: 50 Healthy Habits for Stress and Anxiety Management.
Valerie Agyeman, RDN, is a women’s health dietitian and founder of Flourish Heights.
Frequently Asked Questions
Of course Here is a list of helpful FAQs about top iron supplements for women designed to sound natural and provide clear direct answers
General Beginner Questions
1 Why do women need iron supplements more often than men
Women lose iron regularly through menstruation Pregnancy breastfeeding and some health conditions can also increase iron needs making it harder to get enough from diet alone
2 What are the common signs of low iron
You might feel unusually tired weak or look pale Other signs include shortness of breath dizziness headaches and cold hands and feet
3 Whats the difference between heme and nonheme iron
Heme iron comes from animal sources and is more easily absorbed by your body Nonheme iron comes from plants and is the type found in most supplements
4 What should I look for on a supplement label
Look for the type of iron the amount of elemental iron and if it includes Vitamin C which helps with absorption
Choosing Using Supplements
5 What are some expertrecommended forms of iron
Experts often recommend forms like ferrous bisglycinate ferrous sulfate and ferrous fumarate The best one depends on your tolerance
6 Ive heard iron supplements can cause stomach upset What can I do
This is common Try taking your supplement with a meal starting with a lower dose or switching to a gentler form like ferrous bisglycinate which is less likely to cause issues
7 Should I take my iron supplement with anything
Yes Taking it with a source of Vitamin C like a small glass of orange juice or a Vitamin C supplement can significantly boost absorption
8 Is there anything I should avoid when taking iron
Avoid taking it with calcium supplements antacids or large amounts of coffee or tea as they can interfere with iron absorption Space them out by a few hours
Advanced Practical Questions
9 What does chelated iron mean and is it better
Chel