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Iron for women
The short answer
Women of menstruating age are the group most likely to run low on iron, because monthly blood loss is the most common reason for it. That does not mean every woman needs an iron supplement. Tiredness has many causes, and iron is one of the few things you can overdo, so the sensible order is a blood test first, then, if you are low, a gentle and well-absorbed form taken the right way. After menopause, most women need considerably less iron.
- Periods are the main reason women run low on iron.
- The UK reference intake is 14.8 mg a day for women of childbearing age, dropping to 8.7 mg after menopause.
- Do not start iron because you feel tired. Get a blood test first.
- Bisglycinate is a gentle, well-absorbed form, and vitamin C helps it along.
Why women run low on iron
Every period is a small loss of iron, and over months that adds up. It is why women of childbearing age are the group most likely to fall short, along with anyone eating little or no red meat. The signs people notice, like tiredness or looking pale, are real but have many causes, so a test confirms whether iron is behind them.
How much iron do women need?
| Group | UK reference intake |
|---|---|
| Women of childbearing age | 14.8 mg a day |
| Women after menopause | 8.7 mg a day |
| Men | 8.7 mg a day |
The jump for menstruating women is the reason iron is so often framed as a "women's" nutrient. Once periods stop, the need drops to the same level as men, so an iron supplement that suited you at 35 may be unnecessary at 60.
Test before you supplement
One point deserves to be stated firmly. If a blood test has not shown you are low, you may not need iron at all, and taking it without a reason is not harmless. Too much iron is a problem, and a few people have conditions where iron supplements are the wrong choice. So the order is: get tested, and if you are low, then choose well.
The gentler form and how to take it
Standard iron salts have a reputation for constipation and nausea for good reason. Bisglycinate is iron bound to an amino acid, which tends to be easier on the stomach and is well absorbed, so people are more likely to keep taking it. To get the most from any iron:
- Take it with a source of vitamin C, like orange juice. Ours already includes vitamin C for this reason.
- Keep it away from tea and coffee, which cut absorption. Leave an hour either side.
- Do not take it with a calcium supplement or a big dairy meal at the same time.
Our gentle iron uses ferrous bisglycinate at 25 mg with added vitamin C, which is the form and pairing that make iron easier to live with. In it, iron contributes to the reduction of tiredness and fatigue and to a normal energy-yielding metabolism. Our ingredient guide to iron bisglycinate goes deeper on the science.
After menopause
Once periods stop, most women no longer need extra iron, and a general multivitamin without a high iron level is usually the better fit. Tiredness after menopause is worth raising with your GP; iron is not the automatic answer.
FAQ
Questions people ask
Do women need to take iron?
Only if a blood test shows they are low. Menstruating women are the most likely to be, but it is not automatic.
How much iron do women need a day?
14.8 mg for women of childbearing age, and 8.7 mg after menopause, from food and supplements combined.
Does iron make you constipated?
Standard iron salts often do. A gentle form like bisglycinate is less likely to, though no form is guaranteed.
When is the best time to take iron?
With a source of vitamin C, and away from tea, coffee and calcium. Every other day can absorb as well as daily for some women.
Keep reading
Related guides
Read the guide →Iron bisglycinate: the gentle, well-absorbed form of ironWhy iron bisglycinate is gentler on the stomach, how to take it so it absorbs, and when you actually need an iron supplement.
Read the guide →
The NATURELO nutrition team
Reviewed by Milan Shah, Certificate in Plant-Based Nutrition, T. Colin Campbell Center for Nutrition Studies (eCornell).
This guide is general information, not a substitute for advice from your GP, midwife or pharmacist.
