Our Iron section has two ways to take iron: Snap Supplements Iron Builder, 60 capsules combining iron with B vitamins and vitamin C, and Trace Minerals Liquid Ionic Iron, a 56ml vegan liquid measured by the quarter teaspoon. Both are adult products for people whose diet falls short on iron.
The two products
- Snap Iron Builder: iron with vitamins B and C in 60 capsules, taken with food as the label directs. Vitamin C increases iron absorption, which is the reason for the pairing.
- Trace Minerals Liquid Ionic Iron: 1.2ml (a quarter teaspoon) daily in juice or with food, spread through the day on a full stomach. Start with half a serving if your stomach is sensitive. It is labelled vegan, and the ingredients are purified water, citric acid and potassium benzoate.
Iron contributes to the normal formation of red blood cells and haemoglobin, to normal oxygen transport in the body and to the reduction of tiredness and fatigue.
How much iron you need
The NHS gives 8.7mg a day for men and for women aged 50 and over, and 14.8mg a day for women aged 19 to 49. Taking 17mg or less a day from supplements is unlikely to cause harm. Men and post-menopausal women rarely need extra iron unless a doctor has found low levels, so a blood test is the sensible first step.
Taking iron well
- Take it with a vitamin C source, such as orange juice, and away from tea and coffee.
- Keep it apart from calcium supplements; see our Calcium range if you take both.
- Constipation and stomach upset are the usual complaints. Taking it with food and keeping to the label serving helps.
- Store iron out of sight and reach of children: accidental overdose is dangerous for young children.
For B12 and other products by goal, see Iron & Energy Support, or browse all Minerals.
Iron: your questions answered
How much iron do I need a day?
The NHS says 8.7mg for men and women over 50, and 14.8mg for women aged 19 to 49. Taking 17mg or less a day from supplements is unlikely to cause harm.
Should men take an iron supplement?
Usually not, unless a doctor has found low iron. Men need less iron than younger women, and taking it without a reason brings no benefit.
Is Trace Minerals Liquid Ionic Iron vegan?
Yes, it is labelled vegan. It contains purified water, citric acid and potassium benzoate as a preservative.
What helps if iron upsets my stomach?
Take it with food, keep to the label serving, and with the liquid, start with half a serving. If it still disagrees with you, ask a pharmacist.
Can I take iron with my Cal/Mag/Zinc or calcium supplement?
Take them at different times of day. Calcium can reduce iron absorption, and zinc and iron can compete when both are taken in higher amounts.
