We Asked RDs What Iron Supplements They Recommend for Women — Here’s What They Said

So if you’ve been diagnosed with iron deficiency, we like FullWell Iron Bump, a supplement that was developed by a registered dietitian and that offers a gentle, food-based solution to boost your iron levels.

We appreciate that FullWell Iron Bump is CGMP-certified, meaning it adheres to the FDA’s Current Good Manufacturing Practices, a set of regulations that ensures supplements are consistently produced and controlled for quality, safety, and potency. The product undergoes both in-house and third-party testing to ensure its purity and effectiveness.

“Pregnant women require a higher amount of iron, and at the same time there are very serious risks associated with anemia during pregnancy,” shares Northern California registered dietitian Julie Larner, MS, RDN. That’s why Thorne Iron Bisglycinate tops our best-of list for pregnancy due to its highly absorbable formula, minimal gastrointestinal (GI) side effects, and safety.

Like others on our list, a significant advantage of this supplement is that it utilizes Ferrochel, a patented form of iron bisglycinate that has been shown in studies to improve iron levels with fewer side effects. “This is a plus for women at any time, but especially during pregnancy when the GI system is already being affected with hormonal changes that may also cause troubling side effects,” says Larner.

Quality and safety should always be top priorities when taking supplements, but they’re essential during pregnancy. Almost all Thorne products are NSF Certified for Sport. That means each product has been thoroughly tested for purity, potency, the presence of harmful substances, and substances banned by sporting organizations. This can offer additional reassurance for pregnant parents, says Larner.

At 25 mg per capsule, this supplement delivers a gentle yet effective dose of elemental iron. While it doesn’t quite reach the full 27 mg daily dose recommended during pregnancy, it comes very close, especially when combined with iron from your diet. Consult your doctor to ensure it meets your specific needs.

The small, easy-to-swallow tabs are also a bonus for those who struggle with ingesting larger pills. A potential drawback is the higher dose of 30 mg, which is higher than some people need. However, for individuals following a plant-based lifestyle who aren’t getting enough iron, Rainbow Light offers a solid solution.

While this supplement provides 18 mg of iron and is manufactured in a CGMP facility, it doesn’t include additional nutrients, such as vitamin C, which can enhance absorption. However, for those primarily seeking a budget-friendly, straightforward option, it’s a reliable and accessible choice.

Each capsule delivers 27 mg of iron bisglycinate per serving. “Many women tolerate Ferrochel on an empty stomach (absorption is best in the morning), but for those who are sensitive, try every-other-day dosing or taking it with food,” recommends Nabielski. This flexibility in dosing makes Ferrochel adaptable to your needs.

Ferrochel is GMP-compliant. It’s also vegan, non-GMO, and free from common allergens, making it adaptable for many dietary restrictions.

One point to consider is that each capsule provides more than 100 percent of the daily recommended value for iron. However, as Nabielski highlights, the high absorption rate means you can effectively meet your needs with lower overall doses compared to less bioavailable forms.

For athletes, ensuring supplements are free from harmful contaminants and meet high safety standards is essential, and Pure Encapsulations Iron-C delivers. It stands out for its clean formulation, NSF certification, and rigorous third-party testing. Goldsmith notes that this product also provides vitamin C to support absorption. “It’s hypoallergenic, vegan, and certified gluten-free, making it safe for a large population of people.”

While the lower dosage may be a drawback for those with more significant deficiencies, it aligns with the product’s goal of offering a clean, safe, and adjustable option. This makes it ideal for athletes who need to fine-tune their supplementation to avoid oversupplementation and side effects.

New Chapter Fermented Iron Complex provides only 50 percent of the recommended daily value of iron. While this can be a limitation for those with significant iron deficiencies, it may be ideal for individuals who already obtain some iron through their diet but need a little extra. Pairing this supplement with a diet rich in iron-containing foods can help bridge the gap and meet your daily needs.

Of all the chewable iron options we examined, SFI Health (formerly Klaire Labs) Chewable Iron Chelate stood out as our top pick due to its convenience, taste, and dosage. Designed for enhanced absorption and gentleness, this product stands out for offering a nonconstipating, easily digestible form of iron in a cherry-flavored chewable tablet.

This chewable iron supplement offers 30 mg of iron in the form of Albion ferric trisglycinate chelate. Similar to iron bisglycinate, ferric trisglycinate is formulated to be easy on the stomach. The formula is free of common allergens, including gluten, soy, and dairy, making it suitable for a wide range of dietary needs.

The one minor downside to SFI Health chewable iron is the inclusion of 2 g of added sugars, which may not align with stricter dietary preferences. However, this small amount is unlikely to pose a problem for most people who otherwise limit their sugar intake. Overall, this chewable option combines convenience and taste for those who prefer not to swallow pills.

However, it’s worth noting that the inclusion of extra herbs and botanicals may not be necessary for everyone, particularly those seeking a simple, straightforward iron supplement. Additionally, its price point is higher than many other iron supplements, which could be a drawback for budget-conscious buyers. Overall, Gaia Herbs Plant Force Liquid Iron offers an effective approach to maintaining iron levels in a liquid format.

If you’re looking for a supplement that contains iron and other key vitamins you need, you might want to consider MegaFood Iron Blood Builder. “MegaFood Iron Blood Builder delivers a gentle yet effective 26 mg of iron per serving and generous doses of folate, vitamin B12, and vitamin C,” shares Mitri. “Another factor that sets it apart is its whole-food blend, which includes organic beets, oranges, broccoli, and brown rice — providing added vitamins and minerals.”

While the whole-food blend offers added benefits, it may not appeal to those seeking a no-frills iron supplement who might question the necessity of all the extra components. Still, for those seeking a high-quality, nutrient-dense product, MegaFood Iron Blood Builder checks all the boxes. Its gentle formulation and real-food-based ingredients make it a standout choice.