Iron - which supplements are recommended?

Haem iron...non-haem iron...how much to take...how do they work...which supplements are best...is fortification needed...???

I see discussions over this topic all the time and there is a lot of misunderstanding that can create problems down the road when bad info is shared. 
It may sound like simple on paper, but it easily goes sideways in real life.

This is where my background in biology and medicinal chemistry becomes useful, because iron isn’t just a nutrient – it’s a reactive metal, and the body treats it very carefully.

So you go to the dr: You are exhausted, have brain-fog, you're breathless and cold and your skin is pale. A blood test reveals your iron levels are low and you are told to take an iron supplement.

But which one do you take?
Ferrous Sulphate?
Ferrous fumarate?
Ferrous gluconate?
Iron glycinate?
Carbonyl iron?
Something else?

To figure out what you actually need, it is helpful to understand how the various options work in the body. 

Ferrous sulphate is the old standard. It is cheap, has high elemental iron and is notoriously hard on the gut. 

Ferrous fumarate is similar but slightly better tolerated. 

Ferrous gluconate has lower elemental iron and is gentler on the gut but has lower absorption. 

Iron (bis)glycinate is better absorbed, has fewer digestive issues and is a more popular form currently. 

Carbonyl iron is pure elemental iron particles. It has slower absorption and might be used when GI tolerance is a concern. 

Those are the basics. But what really matters are the factors you're not usually told. 

Where iron supplementation goes wrong

Every one of those supplemental forms of iron are non-haem, inorganic iron. They temporarily raise a lab number, but they are poorly regulated by the body. Not only that, but they can be dangerous long term. The body regulates iron absorption through a hormone called hepcidin. Hepcidin acts as a gatekeeper. When iron intake is excessive, poorly handled, or when inflammation is present, hepcidin rises. When hepcidin is high, iron absorption is blocked and iron is actively shunted away from circulation into storage. This is a protective mechanism, but when triggered repeatedly by supplemental non-haem iron, it leads to iron being trapped in tissues rather than used to build healthy red blood cells.

The primary purpose of iron in the diet is to enable oxygen transport and cellular energy production. It achieves this by forming haemoglobin in red blood cells and supporting oxygen-using enzymes throughout the body. 

Non-haem iron can support haemoglobin production, but when supplemented in isolation, it is poorly absorbed and easily blocked by other foods. Supplementation in higher doses can force absorption beyond immediate need, which is when it is far more likely to be diverted into storage or deposited in tissues rather than incorporated into red blood cells. This is when it increases oxidative stress rather than oxygen delivery. Not good news!

This is why so many people feel worse on iron supplements rather than better.


Why iron build-up matters

When Iron builds up in tissues it acts as a pro-oxidant, driving free-radical damage that irritates cells and promotes inflammation rather than oxygen delivery. Over time this can impair liver, joints and endocrine tissues and paradoxically worsen fatigue even when iron markers look 'high'.

Haem- iron, the form found in animal foods, is absorbed through a tightly regulated pathway and preferentially used to build haemoglobin. When iron status truly improves, it’s almost always because haem iron is being supported – not because more non-haem iron was shoved into the system.

And here’s the part that actually determines whether any of this works.

Iron – especially non-haem iron from plant foods – requires sufficient vitamin C to be absorbed and utilised correctly. Vitamin C converts iron into a usable form and helps direct it where it belongs. Without enough vitamin C, iron tends to pass through unabsorbed or linger where it shouldn’t.

Iron-fortified foods can contribute to iron mishandling over time. They add non-haem, inorganic iron without the cofactors that govern absorption and direction.

This is why traditional food cultures never separated iron from fruits, berries and greens. Iron was always consumed in context, with the cofactors that tell the body what to do with it.

When vitamin C is adequate, iron absorption becomes efficient rather than aggressive. You don’t need high doses of iron, and you avoid the problem of tissue buildup from poorly handled non-haem iron. 

In fact, vitamin C is so effective, many people notice changes within a few days - not the typical 3 months you might expect when relying on the inorganic metal.

That’s exactly why I focus on vitamin C as the foundation, not iron pills.

Our Superfood Vitamin C is food-based, mineral-rich and gentle enough for daily use. It supports iron absorption while also nourishing connective tissue, adrenal function and immune resilience. This is the option for people who want long-term rebuilding rather than quick fixes.

For those who want something more direct, we also carry non-GMO ascorbic acid.  I prefer this version to other supplements because it is ultra pure, from African casava root and not GMO Chinese corn, like most sources. I personally take 8000-10'000mg per day, which benefits so many other processes, also. 

Both options support iron where it actually matters: in the blood, not trapped in tissues.

If you’re trying to rebuild iron levels, I highly recommend avoiding non-haem iron supplements. Support haem iron through food and make sure vitamin C is present so iron is absorbed, directed and used properly.