Summary
- Iron supplements come in pill, liquid, and powder forms
- Within each supplement form, many types of iron are available
- The type of iron and its dose will affect absorption and side effects
- Some supplements include additives to help absorption / digestion
- Iron pills are the most commonly prescribed option
- Liquid iron is convenient for those who struggle with pills
- Iron powder can include the most absorption enhancers
How to choose an iron supplement
Amidst the many iron options - pills, liquids, powders - it can be daunting to choose the right supplement without a prescription or a specific recommendation. This post will break down the different options so that you can choose what might be right for you.
What iron supplement forms are available?
As mentioned, iron supplements can be purchased as iron pills, liquid iron, or iron powder. These forms are all capable of delivering different types of iron, such as heme iron or non-heme iron, with or without additives (like vitamin C) to enhance absorption or improve tolerance. When making your choice, consider whether you prefer the simplicity of a pill, the convenience of a liquid, or the nutritional balance of a powder.
What is the difference between an iron pill, liquid iron, and an iron powder?
The main difference lies in the physical carrier of the iron. Almost any form of iron can be put into a pill, mixed into a liquid, or integrated into a powder. Similarly, any form of iron can be a high dose, moderate dose, or low dose -- it all depends on how the manufacturer has formulated the supplement. You need to check the label to know how much iron you're getting, and whether additional functional ingredients come along with.
Which form of iron is best for absorption?
While there are some rules of thumb that can be used for comparison purposes, there is no one-size-fits-all answer to this question. The type of iron makes a big difference. Heme iron is generally considered to be better absorbed than non-heme iron, and certain forms of non-heme iron (like ferrous glycinate) have been shown to be better absorbed that other forms of non-heme iron (like ferrous sulfate). There are also plenty of complimentary nutrients that can increase iron absorption and iron incorporation into blood cells. For maximizing iron absorption, it is simplest to find a form that delivers highly absorbed iron along with absorption enhancers.
Which form of iron is best for avoiding side effects?
Again, there's no golden rule, but some general ideas can guide your selection. A higher dose of iron (whether from a pill, liquid, or powder) will increase the risk of side effects compared to a lower dose of iron. In addition, certain forms of iron are advertised as "gentle" because they've been shown to have reduced side effects. On the other hand are iron forms that are associated with the most side effects, like ferrous fumarate. Avoid these high-risk types of iron if you can.
Why do iron pills, liquid iron, and iron powder sometimes include other ingredients?
Other ingredients may be added to help the iron work best for you. There are vitamins that increase iron absorption (C, A, and D), as well as vitamins that increase the body's ability to make red blood cells (folate and b12). Some pill, liquid, and powder iron options include these types of vitamins. Some pill and powder iron options also will use fats to slow-release iron at the small intestine, where fat gets digested and where iron gets absorbed. Protein can also help iron absorption, including its storage as ferritin. Iron powder is the only solution for getting a significant amount of protein with your iron.
Why to use iron pills over liquid and powder options?
There's a few reasons. Iron pills are most likely to be prescribed by a doctor and covered by health insurance. In addition, iron pills are simple to take. Iron pills also come in a wide variety, with gentle, heme, and slow-release options that can fit different individualized needs. Even so, iron pills are prone to causing indigestion, constipation, and vomiting, among other side effects.
How come people use liquid iron over pill and powder options?
Liquid iron can be an easier solution, especially for those who do not like swallowing pills. Moreover, liquid iron typically contains beneficial vitamins that are less commonly added to iron pills. Finally, for people with sensitive stomachs, liquid iron can be added to other drinks to dilute the flavor and make it easier to swallow.
Is iron powder a better fit than pill and liquid options?
Iron powder is the only iron solution that combines iron with protein, prebiotic fiber, and a strong variety of absorption enhancers. Iron powder can include oil to reproduce the targeted iron release mechanism of certain iron pills (like liposomal iron). Iron powder can also be used to make high iron drinks and smoothies that reproduce the ease of taking liquid iron.
If other forms of iron haven't worked for you, Iron Lift may be the solution. Smart Eats' team of doctors designed this iron powder to be highly absorbed, easily digested, and with complete nutrition that will help you feel your best.
References
- Tolerability of different oral iron supplements (Haematology: Review)
- Iron Absorption: Factors, Limitations, and Improvement Methods (ACS Omega)
- Determinants of compliance with iron supplementation: Supplies, side effects, or psychology? (Social Science & Medicine)
- The role of vitamin C in iron absorption (International Journal for Vitamin and Nutrition research)
About the Author
Dr. Jake Rabinowitz
Dr. Jake Rabinowitz is a chemical engineer, PhD, and founder of Smart Eats, where he develops iron products with an industry-leading food scientist and a renowned gastrointestinal doctor / nutritionist. You can learn about Jake's highly-cited research contributions on his Google Scholar Profile.