MineralNo.018
Iron
Oxygen transport, energy, prevents anemia.
Typical / RDA8–18 mg
Upper limit45 mg
EvidenceStrong
How to take it
Timing Empty stomachFood + Vitamin CForm Bisglycinate (gentle)
What to know
Take only with a measured need — iron overload is harmful and supplements are a top cause of child poisoning. Absorbs best on an empty stomach with vitamin C; coffee and tea block it.
Interactions & cautions
- Do not supplement without reason — excess accumulates and damages organs.
- Coffee, tea, calcium, and zinc reduce absorption — separate them.
- Vitamin C boosts uptake of plant (non-heme) iron.
Often worth it
Menstruating, pregnant, or plant-based? Higher risk — test first.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.