Understanding Heme vs. Non-Heme Iron
Dietary iron comes in two main forms: heme and non-heme. Heme iron is exclusively found in animal products and is absorbed efficiently, with rates between 15% and 35%. Its absorption is largely unaffected by other foods. Non-heme iron is present in both plant-based foods and fortified products. It has a lower absorption rate (2-20%) and is sensitive to inhibition by substances like calcium, tannins, and phytates. Non-heme iron is also more likely to cause gastrointestinal issues.
Popular Heme Iron Supplements
Heme iron supplements are typically formulated as Heme Iron Polypeptide (HIP), sourced from bovine or porcine hemoglobin. Proferrin is a well-known brand in the U.S., offering versions like Proferrin-ES and Proferrin Clear. Other brands, particularly in Canada, include HemeBoost and OptiFer Alpha, both emphasizing high absorption and tolerability. While Proferrin is dominant in the U.S., checking ingredient labels for "Heme Iron Polypeptide" is key when looking for this type of iron.
Comparison of Heme vs. Non-Heme Iron Supplements
| Feature | Heme Iron Supplements (e.g., Proferrin) | Non-Heme Iron Supplements (e.g., Ferrous Sulfate) |
|---|---|---|
| Source | Animal hemoglobin, typically bovine or porcine | Plant-based or synthetic |
| Absorption Rate | Higher (15-35%) and more efficient | Lower (2-20%) and variable |
| GI Side Effects | Significantly lower instance of constipation, nausea, and stomach upset | Common and often severe GI issues, leading to poor compliance |
| Food Interactions | Minimal to none; can be taken with or without food | Inhibited by coffee, tea, calcium, and certain plant compounds |
| Elemental Iron per Tablet | Typically lower (e.g., 11mg in Proferrin-ES) | Often higher (e.g., 65mg in some brands) but less absorbed |
| Target Audience | Individuals with poor absorption, GI sensitivity, or high iron needs | Most common and first-line treatment for general iron deficiency |
Who Benefits from Heme Iron?
Heme iron's high absorption and reduced side effects make it particularly suitable for individuals with:
- Gastrointestinal conditions impacting nutrient absorption.
- Iron deficiency anemia that hasn't responded well to non-heme iron or where non-heme causes intolerable side effects.
- Increased iron needs during pregnancy.
- Dialysis patients who may tolerate heme iron better.
Side Effects and Considerations
While generally well-tolerated, some mild GI side effects can occur with heme iron. There's a potential risk of iron overload with very high intake. As heme iron is from animal sources, it's not suitable for vegetarians or vegans, who may consider alternatives like ferrous bisglycinate.
Making the Right Choice
Products like Proferrin, HemeBoost, and OptiFer Alpha offer heme iron in the form of Heme Iron Polypeptide (HIP). This provides advantages in absorption and tolerability compared to non-heme iron. It is crucial to consult a healthcare professional before starting any new supplement, especially if you have health conditions or are pregnant, to determine the best option and dosage for your needs. The Iron Disorders Institute is a valuable resource for further information on iron deficiency.
Conclusion
Supplements containing Heme Iron Polypeptide (HIP), such as Proferrin, HemeBoost, and OptiFer Alpha, provide heme iron, which is known for its high bioavailability and reduced side effects. This makes it a preferred choice for individuals with poor absorption, GI sensitivity, or significant iron needs who may not tolerate or respond well to traditional non-heme supplements. Consulting a healthcare provider is essential to determine the most appropriate iron supplement based on individual circumstances.
