Iron
Iron is an essential trace mineral found abundantly in red meat, shellfish, legumes, and fortified grains. It plays a central role in oxygen delivery throughout the body and is a component of hundreds of enzymes involved in energy metabolism. Iron deficiency remains the most prevalent nutritional shortfall globally, particularly affecting women of reproductive age, growing children, and endurance athletes.
Research Evidence
May alleviate restless legs syndrome when ferritin is low
ModerateSupports cognitive function and brain development in deficient populations
ModerateReduces fatigue in iron-deficient individuals
StrongImproves exercise capacity in those with low ferritin
ModerateCorrects iron-deficiency anemia and restores hemoglobin levels
StrongExpert Evidence
26 references from 5 experts
Safety & Cautions
Side Effects
- Constipation and stomach discomfort
- Nausea
- Gastric irritation or gastritis
- Dark-colored stools
- Potential interference with zinc absorption
Iron is one of the few supplements where more is definitively not better — excess intake is associated with oxidative stress, organ damage, and potentially reduced longevity. Supplementation should only be undertaken when bloodwork confirms low iron or ferritin levels, and periodic retesting is advised.
Pairs Well With
Price Comparison
From $0.03/ct
N
Nature MadeBest Value
4.7
•180 ct$0.03/ct
$4.67 total
N
Nature's Bounty
4.7
•90 ct$0.10/ct
$9.44 total
N
NOW Foods
4.7
•90 ct$0.09/ct
$8.37 total
M
MegaFood
4.7
•180 ct$0.26/ct
$45.94 total