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Mineral Dosage: 18–65 mg (depends on need; test first)

Iron

Iron bisglycinate is better tolerated than ferrous sulfate and comparable in raising ferritin. Absorption is enhanced by vitamin C and inhibited by calcium, coffee, and tea.

Benefits

✓ Supports red blood cell production
✓ Supports energy
✓ Reduces fatigue in deficiency

Available Forms

Bisglycinate

high absorption

Gentle on the GI tract.

Ferrous sulfate

moderate absorption

Cheap but commonly causes GI side effects.

Common Uses

Iron deficiency Pregnancy support Fatigue in menstruating individuals

Best Timing

⏰ empty stomach

Best on an empty stomach with vitamin C; separate from calcium.

Things to Consider

  • ⚠ Separate from calcium by 2+ hours
  • ⚠ Pair with vitamin C
  • ⚠ Only supplement if deficient — test ferritin first

Related Ingredients

🍊 Vitamin

Vitamin C

Vitamin C enhances non-heme iron absorption and supports collagen synthesis. It is water-soluble, so dosing throughout the day improves retention at higher intakes.

500–1,000 mg Explore →
🦷 Mineral

Calcium

Calcium supports bone mineralization, but food sources are preferred. Calcium citrate absorbs well regardless of food; carbonate needs stomach acid. High single doses inhibit iron absorption.

500–1,000 mg (ideally from food) Explore →
🛡️ Mineral

Zinc

Zinc is essential for immune function and wound healing. Chronic high intake (>40 mg) can deplete copper, so balance or cycling is advised.

15–30 mg elemental zinc Explore →
Disclaimer: This information is educational and not medical advice. Supplement needs vary by individual. Always consult a qualified healthcare professional before starting any supplement, especially if you have medical conditions or take medications.