Like so many of us, I chalked up my consistent fatigue to the relentless pace of modern life. However, after reviewing at-home blood tests for another article I was working on, it was revealed to me that, in fact, I was iron deficient.
Iron deficiencies are very common – according to stats from the National Institute for Health and Care Excellence, “anaemia of any cause affects around 30 per cent of the global population”. But all the more so in women on account of the likes of menstruation and pregnancy as well as those following a vegan diet as the richest sources are in meat and fish.
What causes an iron deficiency?
Melissa Jaeger, RD, LD, Head of Nutrition at MyFitnessPal explains, “Iron is a mineral found in a variety of foods but may also be added to food products or taken as a supplement. Our body uses iron to produce haemoglobin - a protein in red blood cells that carries oxygen from your lungs throughout the body. In addition, iron is essential to many other functions within our body”.
She continues, “Iron deficiency anaemia may occur if we aren’t eating enough iron-rich foods, if our body can’t produce enough haemoglobin or if we are losing too much iron. Certain individuals may be at greater risk including women - specifically those at the age of reproduction or who are pregnant, infants or young children, those who have had gastrointestinal surgery or those with gastrointestinal disorders”.
To combat the symptoms, Jaeger says, “As a registered dietitian, I recommend pairing iron-rich foods with a source of vitamin C at your meal or snack for better absorption. Logging your food in MyFitnessPal can provide greater insight into your iron intake in addition to your vitamin C intake at meals and snacks. Under the “More” menu select “Nutrition” and view the “Nutrients” tab to see how your iron intake stacks up throughout the day or week. You may opt to customize your dashboard and select “Iron” as one of your goal cards for a quick snapshot as you open the app”.
What are the side effects of iron deficiency?
The expert reveals, “For some individuals with iron deficiency anaemia side effects may be mild or go unnoticed. However, as the iron deficiency progresses individuals may notice symptoms such as fatigue or weakness, pale skin, headache, brittle nails, elevated heart rate, a sore tongue and more”.
Can you take an iron supplement every day?
“I recommend consulting with your general practitioner before adding any supplements to your diet”, she stresses. “It is important to review any potential medication interactions and questions surrounding appropriate dose, frequency and side effects”.
Shop the best iron supplements below
Nutrition Geeks Iron Energy+
A high-strength option for those with slightly more severe cases of iron deficiency anaemia, this 14mg option from Nutrition Geeks also contains vitamin B12 and folic acid to reduce fatigue and support the immune system. Formulated to be gentle on the stomach without compromising on efficiency, we’re particularly big fans of the fact that these iron supplements are far easier to swallow than most.
Buy now £6.99, Amazon
Blueiron Liquid Iron Supplement
-(1)-(1).png?trim=0%2C0%2C0%2C0)
Blueiron is a useful addition to a vegan bodybuilding routine thanks to its combination of essential nutrients. Iron is key for energy production, helping to reduce tiredness and fatigue; something every athlete can benefit from during intense training. It also plays a role in supporting the immune system, which can often take a hit during periods of heavy exercise.
Buy now £12.34, Amazon
Purolabs Iron Complex
While iron supplements shouldn’t be taken without consulting a doctor first, PuroLabs’ are some of the best once you’ve got that seal of approval. Formulated with easy to digest vitamin C, B12 and folic acid, these capsules are stomach-friendly and less likely to cause any digestive issues that other iron supplements may result in. Plant-powered and vegan-friendly, each of these capsules contains gentle iron bisglycinate and is totally free of any unnecessary or unnatural bulking ingredients.
Buy now £21.59, Amazon
Solgar Gentle Iron 20mg 90 Vegi Capsules
Solgar Gentle Iron contains iron biglycinate - a well-tolerated form of iron which is ideal for sensitive digestive systems. If you’ve tried various brands of iron supplements but have continually suffered from constipation, bloating, nausea and more, we recommend trying these Solgar capsules with food once a day.
Buy now £9.99, Amazon
Floradix Iron Tablets 84s
Another fantastic supplement that contains additional vitamins to help with iron absorption and fatigue relief, Floradix is chock-full of organic iron from ferrous gluconate as well as vitamins B2, B6, B12, and C. These supplements are free from lactose and gluten and are further suitable for vegans and pregnant women.
Buy now £13.20, Boots
Dr Vegan Gentle Iron & Vitamin C
Gentle is the word to note with this supplement from Dr Vegan as well as the fact that the formulation is entirely plant-based and thus suited for those who follow a vegan diet - you may have guessed as much from the brand name.
Each capsule contains 18mg of iron to replenish the essential mineral that enhances cognitive function and is often lacking in those who don’t consume animal byproducts. There is also vitamin C included which enhances the bioavailability of iron by 10 times.
Buy now £8.99, Dr Vegan
Novomins Iron Gummies - High Strength 20mg Iron
With their ingestible gummy form, these supplements from Novomins can be slipped into your diet with the utmost ease, even offering a tasty snack with their strawberry flavouring. The two daily that you will consume will not only be a treat but will combat tiredness and fatigue and support the immune system by assisting in the formation of red blood cells and haemoglobin.
Buy now £11.47, Amazon
Heights Vitals+
We’re a sucker for good branding, which Heights certainly has in doses – just look at the packaging – but these all-in-one multivitamins have the science to back it up (330+ scientific studies, no less). As the ultimate supplement for men who strive for peak performance in every aspect of their lives, they serve up essential vitamins, minerals and nootropics to enhance mental clarity, boost energy levels and support overall wellbeing. A secret weapon in your vitamin arsenal.
Buy now £50.00, Heights
The Nue Co. Iron Capsules
The Nue Co’s 14mg iron capsules have been formulated in the same manner as many popular high-street options. Containing vitamin C and other citrus bioflavonoids to help the body quickly and easily absorb iron, but the main difference between The Nue Co. and other brands is the fact that the former only uses ethically and sustainably sourced ingredients.
Buy now £16.00, Cult Beauty
Haliborange Iron Softies 30s
Haliborange has been a staple in households since the 1930s and is the UK’s number one kids’ vitamin label. The chewies are created for ages three to 12 to assist parents in encouraging their children to get their recommended dose of the important vitamin.
You may struggle to get them to eat their veggies, but they’ll relish the taste of these strawberry-flavoured gummies. The supplements contain a healthy hit of iron and vitamin C that contribute to immunity and support energy levels.
Buy now £6.30, Boots
