Why Iron is So Important
Iron is an essential mineral vital for producing haemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. A deficiency can lead to iron deficiency anaemia, resulting in symptoms such as fatigue, lethargy, and a weakened immune system. Certain groups are at higher risk of deficiency, including:
- Women with heavy periods
- Pregnant women, who have increased iron requirements
- Infants and young children
- Individuals with gastrointestinal disorders like coeliac disease or Crohn's
- Vegans and vegetarians, as iron from plant-based sources is less readily absorbed
The Main Types of Iron Supplements Available in the UK
When choosing a supplement, you will encounter several different forms of iron. The 'best' option is highly individual, depending on absorption, side effects, and personal preference.
Ferrous Salts (Sulphate, Fumarate, Gluconate)
Ferrous salts are the most traditional and widely prescribed form of iron, often considered the gold standard. Ferrous sulphate is commonly prescribed by GPs and is effective at treating anaemia. However, these forms are notorious for causing gastrointestinal side effects such as constipation, stomach cramps, and nausea, which can affect compliance.
Ferrous Bisglycinate (Gentle Iron)
An increasingly popular alternative to ferrous salts, ferrous bisglycinate, also known as 'gentle iron', is an iron molecule chelated (bonded) to two glycine molecules. This form is often marketed as being more bioavailable and much gentler on the stomach, making it a good choice for those who cannot tolerate standard ferrous supplements. Studies suggest it may be absorbed more efficiently, with fewer side effects.
Liquid Iron Supplements
For those who prefer not to swallow tablets or capsules, liquid iron offers a convenient alternative. Products like Floradix and Spatone are well-known in the UK market. Spatone, in particular, is a natural iron-rich water supplied in sachets that is very gentle on the digestive system. Liquid supplements often contain other vitamins, such as Vitamin C, to aid absorption, and can be added to juice to improve the taste.
Oral Iron Sprays
Oral sprays, like those from BetterYou, are designed for absorption directly through the inner cheek, bypassing the digestive system entirely. This can be a great solution for those with sensitive stomachs or absorption issues. Absorption rates can be good, though some testers report a specific taste.
Maximising Iron Absorption: The Role of Diet
No matter which supplement you choose, certain dietary factors can dramatically influence how much iron your body absorbs. The NHS and other health bodies offer the following guidance:
- Pair with Vitamin C: Taking your iron supplement with a source of vitamin C, such as a glass of orange juice, significantly increases absorption.
- Take on an Empty Stomach: Iron is best absorbed on an empty stomach, ideally one hour before or two hours after a meal. This is especially true for standard ferrous salts.
- Avoid Inhibitors: Certain foods and drinks inhibit iron absorption. Avoid taking your supplement with tea, coffee, milk, or calcium-rich products. Wait at least two hours after consuming them.
- Cook with Cast Iron: Using cast-iron cookware can increase the iron content of your meals.
Comparison of Popular UK Iron Supplement Forms
| Feature | Ferrous Bisglycinate (Gentle Iron) | Ferrous Fumarate / Sulphate | Liquid Iron (e.g., Spatone, Floradix) |
|---|---|---|---|
| Bioavailability | High; often marketed as more easily absorbed. | Effective, especially for treating anaemia. Bioavailability can be affected by dietary inhibitors. | High; often contains Vitamin C to enhance absorption. |
| Side Effects | Significantly fewer gastrointestinal issues like constipation. | Higher risk of side effects like nausea, constipation, and dark stools. | Gentle on the stomach; often used by those who experience side effects from tablets. |
| Convenience | Easy-to-swallow tablets or capsules. Available in various forms. | Widely available and often prescribed, but can be harder to tolerate. | Sachets or bottles can be convenient, but taste may be a factor. |
| Cost | Generally slightly more expensive than traditional ferrous salts. | The most common and often cheapest option. | Cost per serving can vary, with some sachets being more expensive. |
| Vegan Friendly? | Often vegan-friendly, but always check ingredients. | Check for non-vegan additives. | Often vegan, but some products contain honey. |
Conclusion: Choosing the Right Supplement for You
Determining what is the best iron supplement to take in the UK depends on your individual needs and tolerance. For those seeking a highly absorbable and gentle option with minimal side effects, ferrous bisglycinate is an excellent modern choice. For those with digestive sensitivities, a liquid supplement like Spatone can be a gentle and well-tolerated alternative. Traditional ferrous sulphate remains a highly effective and cost-effective treatment, especially for clinically diagnosed anaemia, but often comes with more pronounced side effects. The most important step is to first consult with your GP to get your iron levels tested and receive personalised advice, especially if you have an underlying health condition. Following your doctor's recommendations and pairing your chosen supplement with vitamin C will ensure the best possible results.
For more information on iron deficiency, visit the official NHS website.
