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.

Questions people ask about iron

Can You Take Too Much Iron? Side Effects and Daily LimitsExceeding the 45 mg daily upper limit for iron can lead to harmful accumulation in organs. Learn who needs iron and how to avoid accidental overload.
Turmeric Curcumin and Iron: Interaction, Absorption, and SafetyTurmeric can reduce iron absorption, especially non-heme iron. Separate doses by at least two hours to ensure proper iron uptake, particularly if you have a deficiency.
Multivitamin vs Iron: Do You Need Both?Taking a separate iron supplement with a multivitamin can lead to excess iron, which is harmful. Check your multivitamin's label first.
Can You Take Folate and Iron Together? Absorption and SafetyYes, folate and iron are safe to take together. While they don't directly interfere, iron absorption is sensitive to timing with other factors.

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Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.