Iron for women

Why women run low on iron

Iron is often thought of as a "women's" nutrient, and the reason is periods: the monthly blood loss is what most often tips a woman towards running low, so heavy periods in particular are worth paying attention to. Iron contributes to normal formation of red blood cells and haemoglobin. Pregnancy and a mostly plant-based diet are two other times iron is worth a closer look.

How much iron women need

The UK reference amounts go by age and sex.

The number to read on any label is the milligrams of iron itself, not the weight of the compound.

Add iron when there is a reason

More is not automatically better with iron, and too much is its own problem, so it is one to add when there is a reason rather than just in case. If you are unsure whether extra iron is right for you, ask your GP or pharmacist. When you have decided to go ahead, our guide to how to choose an iron supplement covers form, dose and overlap.

The gentler form, and how to take it

If a previous iron left you feeling rough, the form is usually where the difference lies. Ferrous bisglycinate is iron bound to glycine, a gentle form often chosen because it is easy to keep taking, and our ingredient guide to iron bisglycinate goes into it. Vitamin C increases iron absorption, so taking iron with a source of vitamin C helps, while tea, coffee and dairy at the same time hold it back.

After menopause

After menopause the monthly loss has stopped, so from age 50 the reference amount for women drops to 8.7 mg a day, the same as for men. Many women no longer need extra iron at that point, and a general multivitamin without a high iron level can be the better fit. If your periods have carried on past 50, or there is another reason to take it, you may still sit nearer the higher amount.