TargetedFoundationsVegan form available
Iron
Only for measured deficiency (ferritin < 30): excess means oxidative stress and liver load. Menstruating women and vegans are most often affected.
5/5· Replicated RCTs, guidelinesEstimated monthly cost: ≈ 4 €
Dose
Bisglycinate 25–50 mg elemental iron every other day (better absorption, less stomach upset), 8–12 weeks, then re-test.
Timing
On an empty stomach or with vitamin C; 2 hours from coffee, tea, calcium.
⚠ Cautions
Haemochromatosis carriers (~10% of Europeans): NEVER without testing. Iron overdose is life-threatening in children.
What it is
The mineral of oxygen transport and mitochondrial enzymes. Deficiency causes fatigue, poor training response, hair loss.
What the evidence shows
In iron-deficient, non-anaemic women, supplementation improved fatigue and performance (Vaucher 2012 RCT). No benefit when replete; high ferritin tracks with mortality.
Goals
Energy, fatigue
Last reviewed: 6 September 2026
This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.