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Also known as: Ferrous Sulfate, Iron Bisglycinate
Essential mineral with strong evidence for preventing anemia and supporting oxygen transport. Only supplement if deficient. Blood test recommended.
Amount
18-27mg daily (if deficient)
Timing
On empty stomach with vitamin C, away from dairy
Notes
Only supplement if blood test shows deficiency. Excess iron is harmful. Bisglycinate causes fewer GI issues.
Track your Iron intake alongside your macros in FitCommit.
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Essential component of hemoglobin
Prevents fatigue from low iron
Required for immune cell proliferation
Brain requires adequate iron for focus
Constipation
Use bisglycinate form or take with vitamin C
Nausea
Take with a small snack
Dark stools
Normal and harmless
Test and supplement if deficient. Calorie restriction can worsen iron status.
Only if deficient. Do not supplement iron without a blood test.
$0.03-0.15
per day
Excellent value
Most people notice effects from Iron within 4-8 weeks to correct deficiency. Full benefits typically develop over 2-4 weeks of consistent use.
Iron is generally well tolerated. Potential side effects include constipation, nausea, dark stools. Start with a lower dose to assess tolerance.
At approximately $0.03-0.15 per day, Iron is excellent value. Very cheap per serving. Bisglycinate costs more but is gentler.
Iron stacks well with Vitamin C, Vitamin B12, Multivitamin. Always introduce one supplement at a time to monitor individual responses.
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