Iron: Forms & Safe Amounts
Perhaps a doctor has mentioned your iron, or you are comparing a ferrous tablet with a liposomal sachet. This guide explains the main iron forms, the 14 mg NRV, EFSA's 40 mg safe level, the people who need medical advice first, and how to read elemental iron on a label.
What iron is
Iron is an essential mineral. Most of the body's iron sits in haemoglobin, the protein in red blood cells that carries oxygen, and in myoglobin in muscles. The body also keeps a reserve of iron, mainly in the liver.
The EU authorises several iron claims, covering red blood cell and haemoglobin formation, oxygen transport, energy-yielding metabolism and tiredness and fatigue. You will find the exact wording in the authorised claims box below. Iron is a nutrient where more is not better: if you think your iron may be low, ask your doctor for a blood test rather than guessing.
Forms you'll see on labels
| Form | What to know |
|---|---|
| Ferrous sulfate | Long-established and widely prescribed. About 20% of its weight is elemental iron. |
| Ferrous fumarate | About 33% elemental iron, so a smaller amount of compound gives more iron. |
| Ferrous gluconate | About 12% elemental iron; tablets carry less iron per gram of compound. |
| Iron bisglycinate (chelate) | Iron bound to glycine. Often chosen by people who find ferrous salts hard on the stomach. |
| Ferric pyrophosphate (micronised, microencapsulated or liposomal) | Found in sachets and capsules such as orodispersible products. The coating is designed to make it gentler on the stomach and neutral in taste. |
| Haem iron | Iron from animal haemoglobin (often bovine). Not suitable for vegetarians. |
Examples from our shelves for some of the forms in the table above.
Many products add vitamin C. For vitamin C, the EU-authorised wording is: Vitamin C increases iron absorption. Browse the iron collection to compare forms.
How much iron?
- NRV (EU label reference): 14 mg a day. A product with at least 2.1 mg per daily portion (15% of NRV) may use the authorised claims.
- Different needs: the NHS gives 8.7 mg a day for men and women over 50, and 14.8 mg a day for women aged 19 to 49, because of monthly blood loss.
- Upper level: EFSA could not set a formal upper limit, but in 2024 set a safe level of intake of 40 mg a day for adults, including during pregnancy and breastfeeding. The US upper limit is 45 mg a day.
- Typical supplements: 14 to 30 mg per serving for general use; higher amounts (for example 45 to 65 mg) are usually taken on medical advice.
The NHS notes that doses above 20 mg can cause constipation, nausea or stomach pain. Food sources include red meat, liver, chicken, fish, beans, lentils, chickpeas, tofu, dark leafy greens, dried fruit such as apricots and dates, and fortified cereals. Tea, coffee and calcium taken with a meal can reduce how much iron the body takes up from it.
Who should check with a doctor or pharmacist first
- Children: accidental iron overdose is a leading cause of fatal poisoning in children under 6. Keep all iron products, including adult tablets and gummies, locked away. Check the age on the pack and ask a doctor before giving iron to a child.
- People with iron-overload conditions such as haemochromatosis, or anyone who has regular blood transfusions, should not take iron unless their doctor tells them to.
- Levothyroxine (thyroid medicine) and levodopa: iron can reduce how well they work. Take them several hours apart, as your pharmacist advises.
- Proton pump inhibitors and antacids can reduce the iron you take up from supplements.
- Pregnancy: needs rise, but take the amount your doctor or midwife recommends.
- Men and post-menopausal women rarely need iron on its own unless a doctor has found a low level.
How to read an iron label
- Elemental iron first: "Iron 18 mg (as ferrous bisglycinate)" is the iron itself. "Ferrous sulfate 200 mg" is the compound weight, which provides much less iron than 200 mg.
- Per serving vs per tablet: some labels say "1 to 2 tablets"; check the amount per tablet.
- %NRV: 14 mg is 100%, 18 mg is about 129% and 30 mg is about 214%.
- Look for the child-safety warning and keep it in mind wherever you store the pack.
- Check multivitamins too: some contain 14 mg or more, and an "iron-free" version may suit people who do not need extra iron.
Bahrain & GCC notes
Dates are part of daily life in the Gulf, especially at iftar, and contain some iron, although supplements and red meat are much richer sources. Sweet tea and Arabic coffee are often served with meals, so if you take iron, many people find it practical to have it at least an hour away from these drinks. Store tablets and sachets in a cool, dry place, well out of children's reach. See all options in our iron range.
Reading a real label
Dealtha Pharma FerroC, 30 Capsules| On the label | What it means |
|---|---|
| 30 mg iron per capsule | From micronised ferric pyrophosphate |
| 214% NRV | 30 mg against the 14 mg reference intake |
| 80 mg vitamin C | 100% NRV, in the same capsule |
| Below 40 mg | Under EFSA's safe level of 40 mg a day for adults |
| 30 capsules, 1 a day | A 30-day supply |
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to normal oxygen transport in the body
- Iron contributes to the reduction of tiredness and fatigue
- Iron contributes to normal energy-yielding metabolism
- Iron contributes to the normal function of the immune system
- Iron contributes to normal cognitive function
Applies to products that provide at least 15% of the NRV per daily portion (a 'source of' the nutrient).
Products with Iron
Always read the label and check the amount per serving.
Dealtha PharmaDealtha Pharma FerroC, 30 CapsulesBHD11.990
UGA NUTRACEUTICALSUGA Nutraceuticals Ferrolip Orodispersible, 20 SachetsBHD6.050
MediTechMeditech OptiFer C Iron 18 mg + Vitamin C 80 mg, 60 TabletsOut of stock
GlobiFerGlobiFer Forte Plus, 40 TabletsOut of stock
GlobiFerGlobiFer Forte, 40 TabletsOut of stock
BARIATRIC PALBariatricPal Multivitamin ONE with 45 mg Iron, 90 Vegetable CapsulesBHD48.400Frequently asked questions
Should I take iron without a blood test?
It is wiser to ask your doctor first. Many people do not need extra iron, and taking it without need can cause side effects.
Why does iron upset my stomach?
Iron, especially ferrous salts at higher doses, can cause constipation, nausea or stomach pain. Gentler forms such as bisglycinate or coated ferric pyrophosphate, or taking it with food, may help; ask your pharmacist.
Is it fine to drink tea with my iron tablet?
Tea and coffee can reduce how much iron you take up. Many people leave at least an hour between them and their iron.
Why do iron products carry a child warning?
Accidental iron overdose is a leading cause of fatal poisoning in children under 6, so keep every iron product locked away.
Do men need iron supplements?
Most men get enough iron from food. Men should only take iron on its own if a doctor has found a low level.
