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What is Now Foods Iron 18 mg?
Now Foods Iron 18 mg is an iron supplement in vegetable capsules, sold in a bottle of 120. The mineral is supplied as Ferrochel™ bisglycinate, a raw material from Albion Labs in which the iron is chelated to two glycine molecules.
That form is not a marketing detail. A conventional ferrous sulphate has to be taken on an empty stomach to be properly absorbed, which brings on the nausea, cramps and constipation that make one course in two get abandoned after a fortnight. A bisglycinate is taken with a meal and goes down far better. With iron, tolerance is not a luxury: it is what decides whether the course will be seen through.
The formula is short: the chelated iron, rice flour as an excipient, a vegetable cellulose capsule, stearic acid of plant origin and silica. The manufacturer declares it free from wheat, gluten, soya, milk, egg, fish, shellfish and nuts. The full range is in the Now Foods section.
What does one capsule contain?
| Element | Per capsule | % NRV |
|---|---|---|
| Iron (Ferrochel™ bisglycinate) | 18 mg | 128% |
The bottle holds 120 capsules, which is four months at one a day. It is the longest-lasting format in the range, and on a mineral that calls for a course of several months, that saves two or three repeat purchases.
The 18 mg cover 128% of the nutrient reference value, set at 14 mg. This is a corrective dose, designed to rebuild low stores. In someone whose ferritin is normal it brings nothing: surplus iron has no active route of elimination, the body stores it, and that is precisely what should be avoided.
The manufacturer itself writes the following, and that is rare enough to be worth highlighting: “iron supplementation should only be undertaken in cases of proven deficiency or of increased needs identified by a healthcare professional”. We will say nothing different. It is the one everyday supplement in the range where excess causes a genuine problem, and the first step is not to open this bottle but to have your ferritin measured.
That said, the claims for iron are solid and numerous. We can write, using the exact wordings of the European regulation, that iron contributes to normal formation of red blood cells and haemoglobin, to normal oxygen transport in the body, to the reduction of tiredness and fatigue, to normal energy-yielding metabolism, to the normal function of the immune system and to normal cognitive function. That is why a deficiency shows up first as breathlessness and a drop in tolerance to effort.
How should you take Iron 18 mg?
Dose: 1 capsule a day. Liquid: a glass of water, or better still, a citrus juice. Timing: during a meal. Frequency: 1 intake a day. Duration: 3 to 6 months depending on needs, with a serum ferritin check to fine-tune it.
Two habits genuinely change how much you get out of each capsule, and they cost nothing. The first: pair it with a source of vitamin C — a citrus juice, a kiwi, green vegetables. Vitamin C markedly improves the absorption of non-haem iron. The second, conversely: avoid coffee, tea, dairy products and calcium at the time you take it. Tannins and calcium block absorption, sometimes by half. A cup of tea after breakfast can cancel out a good part of the capsule you have just swallowed.
Also leave at least two hours between it and any other mineral supplement — zinc, calcium, magnesium — since these minerals compete for the same intestinal transporters. The simplest pattern: iron at breakfast with an orange juice, the other minerals at dinner.
On duration, think in months. Rebuilding ferritin stores takes time, and the fatigue linked to a deficiency is not corrected in a week. The manufacturer talks of 3 to 6 months with a blood check: have your ferritin measured again to know when to stop, rather than carrying on out of habit.
Who is this iron for, and who is it not for?
It is aimed at adults whose iron status is low: women with heavy periods, people following a vegetarian or vegan diet, high-volume endurance athletes, and anyone whose blood work has shown low ferritin. With a cellulose capsule and stearic acid of plant origin, it suits vegetarian and vegan diets — which is just as well, since those are the people most often short of iron, plant iron being less well absorbed than iron from meat.
The manufacturer restricts it to adults and asks that you consult a healthcare professional if you are pregnant or breastfeeding, taking medication or dealing with a health problem. None of the major allergens goes into the formula, but the product is made in a facility that handles others.
Keep this bottle out of the reach of children. Accidental ingestion of iron capsules is one of the most serious forms of paediatric poisoning, and a bottle of 120 is not a quantity to leave lying about. It is the most important warning on this page.
What you should not expect from it: this is not a product for tiredness in general. Iron reduces fatigue only when that fatigue is caused by an iron deficiency. Otherwise you are accumulating it with no benefit. Nor is it a performance product: in an athlete whose ferritin is normal, adding 18 mg a day improves nothing. And if you are affected by haemochromatosis or another iron overload disorder, this product is to be avoided entirely.
18 mg or 20 mg: which iron dose should you choose?
We offer two bisglycinate irons, one at 18 mg and the other at 20 mg, and the question of which to choose comes up regularly. It is settled less by the two milligrams between them — negligible — than by three practical criteria.
The format. That is this one's main argument: 120 capsules, or four months of use without a repeat purchase. The iron section also offers bottles of 60 capsules, which cover two months. Over a course of 3 to 6 months, the large format avoids running out — and an interrupted course is of no use at all.
The composition. Here the manufacturer explicitly lists the eight major allergens absent from the formula and names its raw material, Albion's Ferrochel™. That is a useful level of detail if you have multiple sensitivities.
Dosing flexibility. This is the only point where the other product comes out ahead: at 20 mg per capsule with the option of taking two, it allows you to go up to 40 mg in an established deficiency, which this one does not — the dosage is one capsule, full stop. If your doctor has steered you towards a high dose, go for that option; for an ordinary correction and a long course, this bottle is the more practical. One last marker: if your need is general rather than targeted, a multivitamin containing iron provides a more modest maintenance dose, often enough when ferritin is simply low-normal.
Frequently asked questions
Do you need a blood test before starting?
Yes, and the manufacturer writes as much itself: iron supplementation should only be undertaken in cases of proven deficiency or of increased needs identified by a healthcare professional. A ferritin and serum iron test answers the question with a single blood draw. Supplementing without a deficiency brings no benefit and makes you accumulate.
What is Ferrochel™?
It is the trade name of the iron bisglycinate produced by Albion Labs. Naming its raw material commits the manufacturer to a specific origin rather than to an adjective. In practice, what matters to you is the chelated form: it can be taken with a meal, which a ferrous sulphate cannot, and it is markedly better tolerated.
Why avoid tea and coffee when taking it?
Because their tannins sharply reduce the absorption of non-haem iron, the kind found in supplements and plants. Calcium and dairy products have the same effect. Leave two hours between them. Conversely, a glass of citrus juice taken with the capsule improves absorption: it is the single most rewarding habit on this page.
How long does the bottle of 120 capsules last?
Four months at one capsule a day, which covers most of a 3 to 6 month course. That is the main practical appeal of this product: you do not have to reorder part-way through, and an interrupted iron course loses much of its point.
Are the capsules suitable for vegans?
Yes. The shell is vegetable cellulose and the stearic acid used is of plant origin; no ingredient in the formula is of animal origin. That fits the people concerned, since diets without animal products are among those where the question of iron comes up most often.
Does this iron cause constipation?
Far less than a ferrous sulphate. Chelation to glycine limits the digestive irritation and constipation associated with conventional ferrous salts, and allows the capsule to be taken during a meal. Some discomfort remains possible, but this is precisely the difference that makes it possible to keep going for several months.
Can it be taken with whey or creatine?
No problem, there is no known interaction. Do watch one detail, though: if you take your whey with milk, do not pair it with the iron at the same moment — the calcium in milk reduces absorption. Simply leave an hour or two between them.
Where can you buy Now Foods Iron 18 mg?
It can be ordered from this page, and we ship throughout France and Europe.
Iron is one of the few products we sell more slowly than the rest, and deliberately so. At our Vendargues shop, about ten minutes from Montpellier, the conversation starts with a simple question — do you know your ferritin level? — and sometimes ends with advice to buy nothing until you have the answer. The other minerals and the plant proteins are in our sports nutrition section.
What is TrainedByJP Iron?
TrainedByJP Iron is an iron supplement in vegetable capsules, sold in a bottle of 60 units. The mineral is provided as iron bisglycinate — the iron is chelated to two molecules of glycine, an amino acid. It is the best-tolerated form from a digestive point of view, and on a mineral as notorious for its side effects as iron, that is not a matter of comfort alone: it is often what decides whether a course is seen through or abandoned after ten days.
The formula is minimalist: iron bisglycinate, a hypromellose capsule shell, anti-caking agents. Nothing else. The manufacturer declares it free from gluten, lactose, soya, artificial colours and preservatives, and suitable for vegetarian and vegan diets. The brand's full range is in the TrainedByJP aisle.
One word straight away, because it shapes this whole page: iron is not a supplement you take “just in case”. It is the only common mineral in this aisle where an excess is genuinely a problem, and the first thing to do is not to open this bottle but to ask for a ferritin test.
What is in one capsule?
| Element | Per capsule | % NRV |
|---|---|---|
| Iron bisglycinate (salt weight) | 112 mg | — |
| of which elemental iron | 20 mg | 143% |
The bottle contains 60 capsules: two months at one capsule a day, one month at two.
The line that counts is the second one. 112 mg of bisglycinate amounts to only 20 mg of elemental iron, the rest of the weight being the glycine the mineral is bound to. That is the rule for every chelated form, and it is the first source of error when comparing two bottles: always compare milligrams of elemental iron, never milligrams of salt.
Those 20 mg cover 143% of the nutrient reference value, set at 14 mg. That is a corrective dose, not a maintenance one — designed to rebuild low stores, not to top up an already adequate diet. In someone whose ferritin is normal, this dose brings nothing and the surplus iron has no active route out: the body stores it.
Iron is, on the other hand, a mineral with solidly established claims. We can write, using the exact wordings of the European regulation, that iron contributes to normal formation of red blood cells and haemoglobin, to normal oxygen transport in the body, to the reduction of tiredness and fatigue, to normal energy-yielding metabolism, to the normal function of the immune system and to normal cognitive function. It is these mechanisms that explain why an iron deficiency shows up first as breathlessness and fatigue on exertion.
How do you take TrainedByJP Iron?
Dose: 1 to 2 capsules a day. Liquid: a glass of water. Timing: whenever suits you — with meals or away from them, since bisglycinate does not irritate the stomach the way ferrous salts do. Frequency: 1 intake, or 2 split between morning and evening if you take two capsules. Duration: 8 to 12 weeks at the very least to rebuild ferritin stores, with a blood test every 2 to 3 months.
Freedom over timing is the real advantage of bisglycinate. A standard iron sulphate has to be taken on an empty stomach to be absorbed, which causes precisely the nausea and cramps that make people give up on a course. Here, you can take it with a meal if that suits you better.
Two rules on combinations, however, apply to every form of iron. Avoid taking it at the same time as tea, coffee, dairy products, calcium or zinc: tannins and these minerals reduce iron absorption, sometimes considerably. Leave two hours between them. Conversely, vitamin C improves the absorption of non-haem iron: a glass of citrus juice or a few berries at the time you take it are a useful and free habit.
As for duration, do not think in days. Rebuilding ferritin stores takes weeks, and fatigue linked to a deficiency is not corrected in three doses. The manufacturer speaks of 8 to 12 weeks minimum: that is realistic. And have another test done — it is the only way to know whether the course is doing anything and when to stop it.
Who is this iron for, and who is it not for?
It is aimed at adults whose iron status is low, which mainly concerns four profiles: women with heavy periods, people following a vegetarian or vegan diet, high-volume endurance athletes, and anyone whose blood test has shown low ferritin. It suits vegetarian and vegan diets, the capsule being made of hypromellose.
It is not advised in cases of haemochromatosis, a genetic iron overload disorder, or in cases of thalassaemia or another disorder of iron metabolism. These contraindications are not theoretical: in someone affected, iron supplementation makes matters worse. Pregnant and breastfeeding women should consult a healthcare professional before use.
Keep this bottle out of reach of children, and not merely as a matter of principle. Accidental ingestion of iron tablets is one of the most serious paediatric poisonings, and a handful of capsules is enough in a young child. It is the most important warning on this page.
What you should not expect from it. This is not a product for general tiredness. Iron only reduces fatigue when that fatigue is caused by an iron deficiency — otherwise you are supplementing with no benefit and you are accumulating. Nor is it a performance product: in an athlete whose ferritin is normal, adding 20 mg of iron a day improves nothing. Do not start prolonged supplementation without a blood test — ferritin and serum iron — and discuss it with your doctor. It is the most useful advice we can give on this product, even if it delays the sale.
A dedicated iron or a multivitamin?
The question is worth asking, but it does not arise in the same way depending on who you are — and that is what most product pages forget to say.
If you are an adult man with no medical condition, the answer is simple: neither one nor the other. Most multivitamins aimed at men deliberately contain no iron, precisely because a man with no regular blood loss almost never runs short and accumulates the surplus. That is not an oversight by the manufacturers, it is a considered formulation choice, and it applies to you too.
If you are a menstruating woman, a vegan or an endurance athlete, the comparison becomes a real one. A multivitamin containing iron generally provides 7 to 14 mg, that is a maintenance dose: it is the right choice if your ferritin is normal and you simply want to secure your intake alongside the vitamins. Dedicated iron at 20 mg is the right choice in the opposite case — a documented deficiency to correct, over a two- to three-month course, with a blood test to confirm it. You also gain in clarity: a single line to keep an eye on, and no zinc or calcium in the same capsule competing for absorption. When in doubt, it is the blood test that settles it, not the product page.
Frequently asked questions
Should you have a blood test before taking it?
Yes, and it is the most important recommendation on this page. A ferritin and serum iron test tells you whether you are genuinely short of iron. Supplementing without a deficiency brings no benefit and exposes you to accumulation, since the body has no active mechanism for removing the excess. The manufacturer recommends this test before any prolonged supplementation.
Why does 112 mg of bisglycinate amount to only 20 mg of iron?
Because chelation adds the weight of the two glycine molecules the iron is bound to. Only elemental iron counts. That is the figure to compare from one label to another: a bottle stating “112 mg of iron bisglycinate” is not stating 112 mg of iron, and a great many buyers are caught out by it.
Does bisglycinate cause digestive trouble like other forms of iron?
Far less. Chelation to glycine limits the gastric irritation and constipation associated with standard ferrous salts, and allows it to be taken with meals. It is not an absolute guarantee — some discomfort remains possible — but it is the most tangible difference between the two forms, and often the one that makes a three-month course possible.
Can it be taken with coffee or tea?
No, or rather not at the same time. The tannins in tea and coffee markedly reduce iron absorption. Leave at least two hours between them. The same applies to dairy products, calcium and zinc. Conversely, some vitamin C at the time you take it improves it.
One or two capsules a day?
The manufacturer leaves the choice between 1 and 2, that is 20 or 40 mg of elemental iron. Start with one: that is already 143% of the reference value. Two capsules are for an established deficiency and should be decided with a doctor, splitting them between morning and evening rather than taking them in one go.
How long does a bottle of 60 capsules last?
Two months at one capsule a day, one month at two. Since the minimum recommended course is 8 to 12 weeks, count on one to two bottles for a full course at the single dose. Store it cool and dry, away from light — and out of reach of children.
Are the capsules suitable for vegans?
Yes. The shell is made of hypromellose, a plant cellulose, and the formula contains no ingredient of animal origin. That is consistent with the profile of the users concerned: iron of plant origin, known as non-haem iron, is less well absorbed than iron from meat, which makes vegan diets one of the cases where the question of iron genuinely arises — just as the question of plant proteins does.
Where can you buy TrainedByJP Iron?
It can be ordered from this page, and we ship throughout France and Europe.
If there is one product in the aisle for which we would sometimes rather send you to your doctor than take your money, this is it. At the Vendargues shop, about ten minutes from Montpellier, the question asked at the counter is always the same: have you had your ferritin measured? When the answer is no, the right course of action starts with a blood test, not with a bottle. The rest of the minerals and vitamins can be compared in our sports nutrition selection.
What is Nutriting nuFer 14 mg?
Nutriting nuFer is an iron supplement in plant-based capsules. One capsule provides 14 mg of elemental iron as Ferrochel® bisglycinate, which is exactly 100% of the nutrient reference value. The bottle holds 30 of them, which works out at one month at a rate of one capsule a day.
Nutriting is a French brand that works on short formulas, where every line on the label has a reason to be there. Here the list runs to four lines: iron bisglycinate, a pullulan capsule shell, magnesium carbonate as an anti-caking agent and a little organic olive oil. There is nothing else, and on a shelf where colourings and pointless coating agents turn up regularly, that gets noticed.
The choice that shapes this product is the dose: 14 mg, not 28 or 40. Plenty of products deliberately go higher in order to display an impressive figure. The body, for its part, regulates how much iron it lets in and does not absorb in proportion to what it is given: beyond a certain threshold, the extra fraction stays in the gut, where it is precisely what causes the digestive discomfort that most people who have already taken iron dread. The rest of the range can be browsed in our Nutriting section, and the other iron products in our iron section.
What does one nuFer capsule contain?
| Composition | Per capsule | % NRV |
|---|---|---|
| Iron (Ferrochel® iron bisglycinate) | 14 mg | 100% |
| Capsule shell | Pullulan (plant origin) | |
| Anti-caking agent | Magnesium carbonate | |
| Carrier | Organic olive oil | |
| Pack size | 30 capsules, i.e. 30 servings | |
14 mg of elemental iron: that is the figure that counts, and you need to know how to tell it apart from the weight of the iron salt. An iron bisglycinate weighs a great deal more than the iron it contains, since two glycine molecules are attached to the mineral. Some labels announce "200 mg of bisglycinate" without ever spelling out how much iron that really amounts to. Here the line is clear, and it lets you compare.
Bisglycinate is not a marketing argument, it is a difference in absorption mechanism. Iron sulphate, the historic and inexpensive form, releases ionic iron in the stomach; it is this free iron that irritates the lining and causes nausea, constipation and black stools. The chelated form crosses the intestinal wall in another form, which explains the better tolerance users report. We are not claiming it is better absorbed in every case: what we see over the counter is that people who had given up on iron because of digestive trouble often cope with this one.
Iron has authorised European claims, and they are enough to place its role: iron contributes to the normal formation of red blood cells and haemoglobin, to normal oxygen transport in the body, to normal energy-yielding metabolism, to normal cognitive function, to the normal function of the immune system and to the reduction of tiredness and fatigue. That is what is set down in black and white in European regulation. All the rest — the promises of energy restored in three days, of hair growing back — belongs to advertising, not to the scientific dossier.
A word about the shell, because it is unusual. Pullulan is a polysaccharide obtained by fermentation; it gives a transparent, plant-based capsule that stands up to moisture. Most brands use hydroxypropyl methylcellulose, which is nothing to be shocked by, but pullulan costs more and copes better with humid climates. It is a manufacturing detail, not a promise of efficacy.
Ingredients list
Magnesium carbonate (anti-caking agent), plant-based capsule (shell: pullulan), Ferrochel® iron bisglycinate, organic olive oil.
No allergens declared by the manufacturer. Free from titanium dioxide, free from colourings, free from animal gelatine, free from gluten, free from GMOs. The formula is suitable for vegetarian and vegan diets.
How do you take nuFer?
Dose: 1 capsule a day. Liquid: a glass of water. Timing: in the morning on an empty stomach, or 30 minutes before breakfast. Frequency: one serving a day. Duration: 3 months, with a blood test afterwards; for maintenance, one month every three months.
Timing matters more here than with any other mineral. Iron is easily blocked by what surrounds it: the calcium in dairy products, the tannins in tea and coffee, the phytates in wholegrain cereals. A capsule swallowed with a bowl of white coffee and wholemeal toast will give you only a fraction of what it contains. On an empty stomach, or with a light meal low in calcium, is markedly better.
Vitamin C, conversely, works in your favour. Taken at the same time — a glass of orange juice, a kiwi, half a pepper — it makes iron from plant sources easier to take up. It is a free pairing and one documented for a long time; if you want to make it official, our vitamin C section offers straightforward doses to add to breakfast.
Leave at least two hours around anything containing calcium, magnesium or zinc at a high dose. If you already take a magnesium in the evening or a zinc, simply shift them: iron in the morning, the other minerals later in the day. The problem is not combining them, it is swallowing them together.
On duration, do not guess. Three months of supplementation then a blood panel: that is the only way to know whether the course achieved anything. Iron is not a vitamin you take "just in case" all year round, and taking it for a long stretch without checking makes no sense at all.
Who is nuFer for, and who is it not for?
It is aimed at an adult whose iron panel shows low stores, or who belongs to a profile where requirements are structurally higher: menstruating women, pregnant or breastfeeding women on medical advice, vegetarians and vegans who eat no haem iron, endurance athletes who lose iron through sweat and through repeated impact with the ground.
It is entirely unsuitable for certain people, and the list is worth reading before you buy. In cases of haemochromatosis or any known iron overload, this product is to be ruled out: the body has no way of eliminating excess iron, and the build-up reaches the liver, the heart and the pancreas. It is not advised for children under 10 without medical advice. Pregnant and breastfeeding women should have the dose adapted by a healthcare professional rather than deciding on their own. In cases of chronic inflammatory disease or an established digestive disorder — ulcer, Crohn's disease, colitis — medical advice is not a formality.
Drug interactions are real. Leave two to three hours around antibiotics of the tetracycline and fluoroquinolone families, at least four hours around levothyroxine, two hours around bisphosphonates. These are not contraindications, they are gaps in timing — but they change how well both products work.
What not to expect from it. An iron capsule is no substitute for a diagnosis. Fatigue has dozens of causes, and a lack of iron is only one of them; supplementing blind means risking missing something else for three months. This product does not build muscle, does not improve performance in someone whose stores are normal, and does not make up for a poor diet. Have your ferritin measured before you start, and talk to your doctor about it.
nuFer or a multivitamin containing iron?
The question comes up over the counter every single time, and the answer depends on what you are trying to put right.
A multivitamin is the right choice when you do not know what is missing and want to cover a broad field. It provides a little of everything, at maintenance doses, and it has the merit of simplicity. Our multivitamins section brings these complete formulas together. But it has a structural flaw where iron specifically is concerned: most complexes also contain calcium, zinc and magnesium, which is to say exactly the minerals that compete with it in the gut. You are swallowing iron and its inhibitor in the same tablet.
nuFer answers the other situation: you know, with a blood panel to back it up, that iron is lacking. There, a single capsule that you place in the morning on an empty stomach, well away from everything else, is a far more coherent approach. It is also the only way to control the exact dose you are taking, which the "iron" line on a multivitamin does not always allow.
A third case is worth mentioning: if your concern is broader and more dietary than genuinely about iron status, spirulina provides iron among a great many other nutrients, at doses nowhere near 14 mg. It does not correct a deficiency, but it has its place in a plant-based diet. Do not mistake it for a treatment.
Frequently asked questions
Is 14 mg of iron enough to correct a deficiency?
It is 100% of the nutrient reference value, a full daily intake dose. An established deficiency with anaemia, on the other hand, calls for medical management, often at higher doses and under blood monitoring. Have your ferritin measured and follow your doctor's advice rather than adjusting things on your own.
Does bisglycinate cause fewer digestive problems?
That is what most users who first tried iron sulphate report, and it is the whole point of this chelated form. We cannot guarantee it case by case: tolerance varies. If discomfort does occur, take the capsule with a light meal rather than on an empty stomach.
Does it really have to be taken on an empty stomach?
That is the most favourable moment, because iron is blocked by calcium, by the tannins in tea and coffee and by the phytates in wholegrain cereals. If your stomach copes badly with it, a light meal low in calcium remains a good compromise. The important thing is to avoid white coffee and dairy products at the time you take it.
Are the capsules suitable for vegans?
Yes. The shell is pullulan, a polysaccharide obtained by fermentation, and there is neither animal gelatine nor any ingredient of animal origin in the formula. That is precisely one of the profiles this product exists for, since a plant-based diet provides no haem iron.
Can it be taken at the same time as a zinc or a magnesium?
Not within the same hour. These minerals compete for the same absorption pathways. The solution is simple: iron in the morning on an empty stomach, magnesium or zinc at the end of the day. You keep the benefit of both without setting them against each other.
How long does one bottle last?
Thirty capsules for one serving a day, so exactly one month. A three-month course therefore calls for three bottles, and that is the point at which a blood test makes sense. For maintenance, one month every three months is generally enough.
Why is there olive oil in an iron capsule?
It acts as a carrier for the powder inside the capsule, in a formula that deliberately avoids synthetic excipients. It is not an active ingredient and the manufacturer claims no effect for it. It is a formulation choice, consistent with an ingredients list held to four lines.
Where can you buy Nutriting nuFer?
The 30-capsule bottle can be ordered from this page, and we ship throughout France and Europe. At the Vendargues shop, about ten minutes from Montpellier, it is a product we are happy to recommend, but rarely without asking the question that comes before all the rest: have you had your ferritin measured? With iron, supplementing without knowing is the one real mistake. The rest of our selection can be browsed in the sports nutrition section.
Qu'est-ce que l'Iron Complex ?
L'Iron Complex est la référence de fer bisglycinate de la gamme NOW Foods. Elle se range au rayon fer.
Le fer est un minéral. Il est apporté ici sous forme de bisglycinate ferreux Ferrochel, c'est-à-dire chélaté à la glycine.
La référence existe en comprimé végétarien et en gélule végétale d'hypromellose, en flacon de 100 comprimés ou de 100 gélules végétales.
Les deux versions apportent 27 mg de fer élémentaire, issus de 135 mg de bisglycinate ferreux Ferrochel, et 50 µg de vitamine B12.
À côté du fer, chacune réunit de la vitamine C, des folates, de l'angélique chinoise (Angelica sinensis, rhizome et racine) et du framboisier (Rubus idaeus, feuille).
Le comprimé est de couleur grise mouchetée, la gélule végétale de couleur verte mouchetée.
L'étiquette porte la mention végétalienne et la certification GMP Intertek de l'atelier de fabrication.
Ce qu'il y a dans l'Iron Complex
Une prise correspond à 1 comprimé ou à 1 gélule végétale. Elle apporte 27 mg de fer élémentaire, issus de 135 mg de bisglycinate ferreux Ferrochel.
La même prise apporte 50 µg de vitamine B12.
Le fer contribue à la formation normale de globules rouges et d'hémoglobine et au transport normal de l'oxygène dans l'organisme.
Il contribue à un métabolisme énergétique normal, à réduire la fatigue et au fonctionnement normal du système immunitaire.
Il contribue à des fonctions cognitives normales et joue un rôle dans le processus de division cellulaire.
La vitamine C accroît l'absorption du fer.
Les folates contribuent à la formation normale du sang, et la vitamine B12 à la formation normale de globules rouges.
Le comprimé apporte ses folates sous forme d'acide folique, la gélule végétale sous forme de (6S)-5-méthyltétrahydrofolate, issu de Quatrefolic.
À qui s'adresse l'Iron Complex ?
D'abord à qui veut son fer sous forme chélatée : le bisglycinate ferreux Ferrochel lie le minéral à la glycine.
Ensuite à qui regarde la quantité de minéral : une prise apporte 27 mg de fer élémentaire.
Également à qui veut la vitamine C dans la même prise : elle accroît l'absorption du fer.
Aussi à qui suit une alimentation végétalienne ou végétarienne : l'étiquette porte la mention végétalienne.
À qui veut aussi des plantes dans la préparation : l'angélique chinoise y figure en rhizome et racine, le framboisier en feuille.
Enfin à qui veut choisir entre le comprimé végétarien et la gélule végétale d'hypromellose.
Questions fréquentes
Qu'est-ce que le fer bisglycinate ?
C'est du fer chélaté à la glycine. Dans cette référence, il s'agit du bisglycinate ferreux Ferrochel, qui apporte 27 mg de fer élémentaire par prise.
Qu'est-ce que le fer chélaté ?
C'est un fer lié à un acide aminé. Ici, la liaison se fait avec la glycine, sous le nom de bisglycinate ferreux Ferrochel.
Quels sont les bienfaits du fer ?
Le fer contribue à la formation normale de globules rouges et d'hémoglobine, au transport normal de l'oxygène dans l'organisme et à réduire la fatigue.
Quel fer prendre ?
Cela dépend de la forme recherchée. Cette référence apporte le fer sous forme de bisglycinate ferreux Ferrochel, accompagné de vitamine C, de folates et de vitamine B12.
Quelle quantité de fer apporte une prise ?
27 mg de fer élémentaire, issus de 135 mg de bisglycinate ferreux Ferrochel, pour 1 comprimé ou pour 1 gélule végétale.
L'Iron Complex convient-il aux végétariens ?
L'étiquette porte la mention végétalienne. Le comprimé reçoit un enrobage végétarien et la gélule est une capsule végétale d'hypromellose.
Quelle différence entre le comprimé et la gélule végétale ?
Les deux apportent 27 mg de fer élémentaire et 50 µg de vitamine B12. Le comprimé apporte ses folates sous forme d'acide folique, la gélule végétale sous forme de (6S)-5-méthyltétrahydrofolate.
Où acheter l'Iron Complex ?
L'Iron Complex de NOW Foods s'achète sur kissnutrition.fr, avec expédition partout en France et en Europe, en colis suivi.
La boutique KISS NUTRITION se trouve à Vendargues, à dix minutes de Montpellier, et la référence y est tenue en rayon.
La gamme complète est réunie dans la collection NOW Foods, et le rayon fer rassemble les autres références de ce minéral.
What can be said about iron, and what must be kept silent?
Let's start with the limit, because it dictates everything else. Iron is the only nutrient in this catalog for which we state that it should not be supplemented without medical advice. The body can absorb iron but has no active elimination pathway: what enters stays, and prolonged excessive intake accumulates in the liver, heart, and pancreas, where it becomes toxic. Conversely, a real deficiency is identified through a blood test—ferritin, hemoglobin, transferrin saturation—and its cause must be sought before correction. Neither should be decided in front of a shelf.
What European regulations allow to be said about iron, however, is precise and useful. Seven health claims are associated with it, worded to the letter:
- "Iron contributes to normal formation of red blood cells and hemoglobin."
- "Iron contributes to normal oxygen transport in the body."
- "Iron contributes to normal energy-yielding metabolism."
- "Iron contributes to the reduction of tiredness and fatigue."
- "Iron contributes to normal cognitive function."
- "Iron contributes to the normal function of the immune system."
- "Iron has a role in the process of cell division."
All of them require the product to be at least a "source of iron," meaning 15% of the nutrient reference value (NRV). The NRV being 14 mg, this means 2.1 mg per serving. Note the wording: contributes, normal. None of these phrases describe the treatment of a deficiency, nor do they authorize you to conclude anything about your own situation.
Heme iron vs. non-heme iron: why does absorption change so drastically?
This is the most useful distinction on the subject, and it explains why classifying foods by content can be misleading.
Heme iron is found in hemoglobin and myoglobin: meats, offal, fish, seafood. The iron atom is embedded in a heme molecule, absorbed as such by a dedicated transporter. Its absorbed fraction is high—around 25%—and, importantly, less sensitive to the rest of the meal.
Non-heme iron is found in plants, legumes, cereals, eggs, dairy products, and almost all supplements. Most often ferric (Fe³⁺) and poorly soluble, it must first be reduced to ferrous form (Fe²⁺) to cross the intestinal wall. Its absorbed fraction is much lower—around 10%, often less—and depends heavily on what accompanies it.
A vegetarian or vegan diet therefore provides almost exclusively non-heme iron: a point to be aware of if you rely on plant proteins or spirulina, as the latter is not a reliable source of iron for building intake.
What promotes or blocks iron absorption?
What improves it. Vitamin C is paramount: it reduces ferric iron to ferrous and forms a soluble complex with it that resists inhibitors. This is the only European claim describing the action of one nutrient on another—"Vitamin C increases iron absorption"—and it explains why an orange, a bell pepper, or a kiwi in the same meal genuinely makes a difference. The presence of meat or fish also improves the absorption of plant-based iron from the same meal.
What blocks it. Tea polyphenols—tannins—are the most powerful daily inhibitors, followed by coffee: a cup taken with a meal significantly reduces non-heme iron absorption. The solution is not to give it up but to postpone it by one to two hours. Phytates in whole grains, legumes, and oilseeds play the same role, mitigated by soaking, sprouting, and fermentation. Finally, calcium interferes with both heme and non-heme iron: avoid dairy products or calcium supplements at the same time.
Two other minerals, zinc and magnesium, compete with iron for the same transporters. If you take several products, separate them throughout the day rather than taking them together.
Which foods provide the most?
According to the ANSES Ciqual table, black pudding stands out, largely leading common foods, with entirely heme iron. Offal and liver follow, providing around 8 to 12 mg per 100g, then shellfish—clams, cockles, mussels—and red meats, around 2.5 to 3 mg.
On the plant side, raw contents are surprising: sesame seeds and unsweetened cocoa powder exceed 10 mg per 100g, cooked legumes and tofu are around 2.5 mg, spinach—despite its reputation—around 2 mg. This iron is non-heme, so much less absorbed, and no one eats 100g of cocoa powder.
ANSES recommended daily intakes are 11 mg per day for adult men and women with light to moderate menstrual losses, and 16 mg per day for women with heavier losses. The European labeling NRV, meanwhile, is set at 14 mg.
Bisglycinate, sulfate, gluconate: which form is best tolerated?
The form here is less a matter of effectiveness than of digestive tolerance—this is why so many people abandon supplementation midway.
Ferrous sulfate is the historical benchmark: very inexpensive, well-documented, but often poorly tolerated, as unabsorbed iron remains in the intestinal lumen where it causes discomfort.
Ferrous bisglycinate is a chelate: the iron is bound to two glycine molecules, making it stable in the digestive tract. It partly uses peptide absorption pathways, making it less sensitive to phytates and tannins, and it is significantly better tolerated at the same dose of elemental iron. This is the form we recommend.
Gluconate and ferrous fumarate occupy an intermediate position, better tolerated than sulfate, and more traditional than the chelate. Regardless of the form, one key point to check: the label must state the dose in elemental iron, not the salt's weight.
Who has increased needs, and why consult a doctor?
Several situations increase needs or losses: heavy periods, pregnancy, growing adolescents, diets excluding meat and fish, repeated blood donation, and certain high-volume endurance activities, where digestive losses and some hemolysis due to ground impact are added.
None of these situations justify self-supplementation, for three reasons. An increased need is not a deficiency: many affected individuals have a perfectly normal status. An observed anomaly always has a cause, sometimes more important than the correction itself, and seeking it is part of the consultation. Finally, a part of the population carries a genetic predisposition to iron overload, hemochromatosis, for which supplementation is strictly contraindicated—and one does not know they are affected until it has been investigated.
Medical advice is therefore required before any intake: in case of pregnancy or breastfeeding, for children and adolescents, in case of hemochromatosis or a family history of iron overload, chronic inflammatory disease, kidney failure, during long-term treatment—iron reduces the absorption of several medications, including certain antibiotics and thyroid treatments, which should be spaced out by several hours—and for anyone being monitored for a chronic illness.
One last safety point, often overlooked: iron supplements are among the leading causes of accidental poisoning in young children. Store them out of reach and out of sight, in their original packaging.
Frequently Asked Questions
What are the symptoms of iron deficiency?
Symptoms described in medical literature include unusual fatigue, shortness of breath on exertion, paleness, headaches, feeling cold, brittle nails, and sometimes hair loss. But let's be clear about the value of these signs: they do not allow anyone to conclude. They are shared with dozens of other conditions, they appear late, and an incipient iron deficiency is usually completely silent—reserves are depleted long before hemoglobin drops. Conversely, fatigue attributed to iron often has a completely different cause. The only useful step is a blood test prescribed by a doctor: ferritin, hemoglobin, transferrin saturation. And above all, do not start a supplement before the assessment, as this would skew the results.
Which vitamin should be taken with iron?
Vitamin C, and it's the most cost-effective action in this entire range. This is the only European claim describing the action of one nutrient on another: "Vitamin C increases iron absorption." The mechanism is established—it reduces ferric iron to ferrous form and forms a soluble complex with it that resists phytates and tannins. In practice, a glass of orange juice, a kiwi, or a few slices of bell pepper with the same meal are sufficient; no separate supplement is needed. Many ferrous bisglycinate products already contain it for this reason. Vitamins B12 and B9 are of a different order: they are involved in red blood cell formation, but they do not improve iron absorption.
Which iron is best absorbed?
Two answers depending on whether we are talking about food or supplements. In food, heme iron from meat, offal, fish, and shellfish: absorbed at about 25%, and not very sensitive to the rest of the meal. As a supplement, bisglycinate: chelated with two glycine molecules, it partly uses peptide absorption pathways, is more resistant to phytates and tannins, and is significantly better tolerated than ferrous sulfate at the same dose of elemental iron. Sulfate remains the historical and cheapest reference; gluconate and fumarate occupy an intermediate position. Whatever the form, check that the label states the dose in elemental iron and not the weight of the salt—this is the only way to compare two products.
Why does iron cause diarrhea or constipation?
This is the most common side effect, and the primary reason for discontinuing supplementation. The mechanism is simple: iron absorption is limited, so a significant portion of the dose remains in the intestinal lumen, where it irritates the mucosa and alters the flora. Depending on the individual, this can cause nausea, pain, constipation, or, conversely, accelerated transit—both occur. Black stools, however, are normal and harmless: it is unabsorbed iron. Three strategies significantly improve tolerance: switching from ferrous sulfate to bisglycinate, taking the dose with a snack rather than on an empty stomach, and dividing or spacing out doses. If your doctor has prescribed the dose, discuss any discomfort with them rather than stopping on your own.
What foods prevent iron absorption?
Tea and coffee first, due to their polyphenols; whole grains, legumes, and oilseeds due to their phytates; calcium, dairy or supplemental; to a lesser extent, zinc taken at the same time. All of these only affect the meal concerned: delaying the drink by one to two hours eliminates most of the effect.
How much iron is needed per day?
ANSES recommends 11 mg per day for adult men and women with light to moderate menstrual losses, and 16 mg for women with heavier losses. These values describe population needs, not a dosage: the dose of a supplement, if justified, is set by a doctor.
What foods contain the most iron?
Black pudding significantly outperforms other common foods, followed by offal and liver, shellfish, then red meats. On the plant side: sesame, unsweetened cocoa, legumes, tofu, oilseeds, and green leafy vegetables—with the absorption caveat explained above.
What foods increase ferritin?
No food directly increases ferritin: ferritin is the body's iron reserve, and it increases when absorbed intake consistently exceeds losses. What matters, therefore, is not the stated content of a food but the quantity actually absorbed: red meat, offal, black pudding, and shellfish, whose heme iron is absorbed four times better than plant iron; accompanied by vitamin C; and away from tea, coffee, and dairy products. Two warnings. The timeframe is in months, not days, which makes promises of "rapid recovery" obsolete. And a low ferritin level always has a cause—sometimes more important than the correction itself—which must be investigated by a doctor: diet alone is not enough when there is chronic loss.
When should iron be taken, morning or evening?
The time of day matters little; the context of intake matters a lot: keep it away from tea, coffee, dairy products, and calcium or zinc supplements, and accompany it with a source of vitamin C. On an empty stomach, it is better absorbed but less well tolerated; if it bothers you, take it with a light, dairy-free snack. Your doctor's instructions take precedence over any general recommendation.
Is ferrous bisglycinate dangerous?
The chelated form is no more dangerous than any other: it is even better tolerated digestively. The risk never comes from the form but from the quantity and duration—it is the iron itself, regardless of its presentation, that accumulates if taken without a real need. A bisglycinate dosed at the NRV level and taken on medical advice does not have the same profile as prolonged high-dose intake decided alone.
How to quickly increase iron levels?
The honest answer is that there is no quick fix, and the question is not about a dietary supplement. Rebuilding iron stores takes months, not days: the timelines depend on the cause, the parameter being monitored, and the prescribed dose, and biological control is an integral part of follow-up. Above all, an anomaly always has a cause—digestive losses, heavy periods, malabsorption—and seeking it often matters more than correcting it. Only your doctor can address your situation, choose the method and dose, and say when to stop. Freely sold products, dosed at the reference nutritional value, cover an intake; they do not correct a diagnosed deficiency.
Can iron be taken "preventively," without an assessment?
No, and that is the only answer we will give. Iron is not eliminated, an excess is toxic, and the expected benefit in a person with normal status is nil. This is also why we recommend, for general coverage, a multivitamin without iron rather than with.
What to eat for anemia?
Anemia is a medical diagnosis, and not all anemias are due to iron—some are due to vitamin B12 or folate, others to entirely different causes. Eating "more iron" without knowing the underlying issue is not an answer. See your doctor: management, whether dietary or medicinal, depends on the cause.
What brands can be found in this section?
This section is deliberately the narrowest in the catalog, and it will remain so: we do not stock high-dose iron, as high doses fall under prescription rather than over-the-counter sales. Nutriting offers a bisglycinate whose raw material is identified by its brand name, at a dosage aligned with the nutritional reference value—a coverage level, not a correction. To take advantage of the effect described above, our vitamin C section is the logical complement. The rest of our micronutrition is in the vitamin D, vitamin E, zinc, magnesium, and omega 3 sections; our sports nutrition guide situates each category, and the complete catalog is in sports nutrition.
Advice in a store near Montpellier?
In our store in Vendargues, about ten minutes from Montpellier, iron is the section where we most often refer to a doctor, and we stand by that. We can explain what a bisglycinate is, why it is better tolerated than a sulfate, and how far from tea to take it. We will never tell you if you are deficient: that is read on a blood test, not over a counter. We ship everywhere in France and Europe.
Sources: ANSES for nutritional references and opinions on food supplements, Ciqual for food content, EFSA for authorized claims.
To learn more: ferrous bisglycinate, tolerance and absorption.
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What can be said about iron, and what must be kept silent?
Let's start with the limit, because it dictates everything else. Iron is the only nutrient in this catalog for which we state that it should not be supplemented without medical advice. The body can absorb iron but has no active elimination pathway: what enters stays, and prolonged excessive intake accumulates in the liver, heart, and pancreas, where it becomes toxic. Conversely, a real deficiency is identified through a blood test—ferritin, hemoglobin, transferrin saturation—and its cause must be sought before correction. Neither should be decided in front of a shelf.
What European regulations allow to be said about iron, however, is precise and useful. Seven health claims are associated with it, worded to the letter:
- "Iron contributes to normal formation of red blood cells and hemoglobin."
- "Iron contributes to normal oxygen transport in the body."
- "Iron contributes to normal energy-yielding metabolism."
- "Iron contributes to the reduction of tiredness and fatigue."
- "Iron contributes to normal cognitive function."
- "Iron contributes to the normal function of the immune system."
- "Iron has a role in the process of cell division."
All of them require the product to be at least a "source of iron," meaning 15% of the nutrient reference value (NRV). The NRV being 14 mg, this means 2.1 mg per serving. Note the wording: contributes, normal. None of these phrases describe the treatment of a deficiency, nor do they authorize you to conclude anything about your own situation.
Heme iron vs. non-heme iron: why does absorption change so drastically?
This is the most useful distinction on the subject, and it explains why classifying foods by content can be misleading.
Heme iron is found in hemoglobin and myoglobin: meats, offal, fish, seafood. The iron atom is embedded in a heme molecule, absorbed as such by a dedicated transporter. Its absorbed fraction is high—around 25%—and, importantly, less sensitive to the rest of the meal.
Non-heme iron is found in plants, legumes, cereals, eggs, dairy products, and almost all supplements. Most often ferric (Fe³⁺) and poorly soluble, it must first be reduced to ferrous form (Fe²⁺) to cross the intestinal wall. Its absorbed fraction is much lower—around 10%, often less—and depends heavily on what accompanies it.
A vegetarian or vegan diet therefore provides almost exclusively non-heme iron: a point to be aware of if you rely on plant proteins or spirulina, as the latter is not a reliable source of iron for building intake.
What promotes or blocks iron absorption?
What improves it. Vitamin C is paramount: it reduces ferric iron to ferrous and forms a soluble complex with it that resists inhibitors. This is the only European claim describing the action of one nutrient on another—"Vitamin C increases iron absorption"—and it explains why an orange, a bell pepper, or a kiwi in the same meal genuinely makes a difference. The presence of meat or fish also improves the absorption of plant-based iron from the same meal.
What blocks it. Tea polyphenols—tannins—are the most powerful daily inhibitors, followed by coffee: a cup taken with a meal significantly reduces non-heme iron absorption. The solution is not to give it up but to postpone it by one to two hours. Phytates in whole grains, legumes, and oilseeds play the same role, mitigated by soaking, sprouting, and fermentation. Finally, calcium interferes with both heme and non-heme iron: avoid dairy products or calcium supplements at the same time.
Two other minerals, zinc and magnesium, compete with iron for the same transporters. If you take several products, separate them throughout the day rather than taking them together.
Which foods provide the most?
According to the ANSES Ciqual table, black pudding stands out, largely leading common foods, with entirely heme iron. Offal and liver follow, providing around 8 to 12 mg per 100g, then shellfish—clams, cockles, mussels—and red meats, around 2.5 to 3 mg.
On the plant side, raw contents are surprising: sesame seeds and unsweetened cocoa powder exceed 10 mg per 100g, cooked legumes and tofu are around 2.5 mg, spinach—despite its reputation—around 2 mg. This iron is non-heme, so much less absorbed, and no one eats 100g of cocoa powder.
ANSES recommended daily intakes are 11 mg per day for adult men and women with light to moderate menstrual losses, and 16 mg per day for women with heavier losses. The European labeling NRV, meanwhile, is set at 14 mg.
Bisglycinate, sulfate, gluconate: which form is best tolerated?
The form here is less a matter of effectiveness than of digestive tolerance—this is why so many people abandon supplementation midway.
Ferrous sulfate is the historical benchmark: very inexpensive, well-documented, but often poorly tolerated, as unabsorbed iron remains in the intestinal lumen where it causes discomfort.
Ferrous bisglycinate is a chelate: the iron is bound to two glycine molecules, making it stable in the digestive tract. It partly uses peptide absorption pathways, making it less sensitive to phytates and tannins, and it is significantly better tolerated at the same dose of elemental iron. This is the form we recommend.
Gluconate and ferrous fumarate occupy an intermediate position, better tolerated than sulfate, and more traditional than the chelate. Regardless of the form, one key point to check: the label must state the dose in elemental iron, not the salt's weight.
Who has increased needs, and why consult a doctor?
Several situations increase needs or losses: heavy periods, pregnancy, growing adolescents, diets excluding meat and fish, repeated blood donation, and certain high-volume endurance activities, where digestive losses and some hemolysis due to ground impact are added.
None of these situations justify self-supplementation, for three reasons. An increased need is not a deficiency: many affected individuals have a perfectly normal status. An observed anomaly always has a cause, sometimes more important than the correction itself, and seeking it is part of the consultation. Finally, a part of the population carries a genetic predisposition to iron overload, hemochromatosis, for which supplementation is strictly contraindicated—and one does not know they are affected until it has been investigated.
Medical advice is therefore required before any intake: in case of pregnancy or breastfeeding, for children and adolescents, in case of hemochromatosis or a family history of iron overload, chronic inflammatory disease, kidney failure, during long-term treatment—iron reduces the absorption of several medications, including certain antibiotics and thyroid treatments, which should be spaced out by several hours—and for anyone being monitored for a chronic illness.
One last safety point, often overlooked: iron supplements are among the leading causes of accidental poisoning in young children. Store them out of reach and out of sight, in their original packaging.
Frequently Asked Questions
What are the symptoms of iron deficiency?
Symptoms described in medical literature include unusual fatigue, shortness of breath on exertion, paleness, headaches, feeling cold, brittle nails, and sometimes hair loss. But let's be clear about the value of these signs: they do not allow anyone to conclude. They are shared with dozens of other conditions, they appear late, and an incipient iron deficiency is usually completely silent—reserves are depleted long before hemoglobin drops. Conversely, fatigue attributed to iron often has a completely different cause. The only useful step is a blood test prescribed by a doctor: ferritin, hemoglobin, transferrin saturation. And above all, do not start a supplement before the assessment, as this would skew the results.
Which vitamin should be taken with iron?
Vitamin C, and it's the most cost-effective action in this entire range. This is the only European claim describing the action of one nutrient on another: "Vitamin C increases iron absorption." The mechanism is established—it reduces ferric iron to ferrous form and forms a soluble complex with it that resists phytates and tannins. In practice, a glass of orange juice, a kiwi, or a few slices of bell pepper with the same meal are sufficient; no separate supplement is needed. Many ferrous bisglycinate products already contain it for this reason. Vitamins B12 and B9 are of a different order: they are involved in red blood cell formation, but they do not improve iron absorption.
Which iron is best absorbed?
Two answers depending on whether we are talking about food or supplements. In food, heme iron from meat, offal, fish, and shellfish: absorbed at about 25%, and not very sensitive to the rest of the meal. As a supplement, bisglycinate: chelated with two glycine molecules, it partly uses peptide absorption pathways, is more resistant to phytates and tannins, and is significantly better tolerated than ferrous sulfate at the same dose of elemental iron. Sulfate remains the historical and cheapest reference; gluconate and fumarate occupy an intermediate position. Whatever the form, check that the label states the dose in elemental iron and not the weight of the salt—this is the only way to compare two products.
Why does iron cause diarrhea or constipation?
This is the most common side effect, and the primary reason for discontinuing supplementation. The mechanism is simple: iron absorption is limited, so a significant portion of the dose remains in the intestinal lumen, where it irritates the mucosa and alters the flora. Depending on the individual, this can cause nausea, pain, constipation, or, conversely, accelerated transit—both occur. Black stools, however, are normal and harmless: it is unabsorbed iron. Three strategies significantly improve tolerance: switching from ferrous sulfate to bisglycinate, taking the dose with a snack rather than on an empty stomach, and dividing or spacing out doses. If your doctor has prescribed the dose, discuss any discomfort with them rather than stopping on your own.
What foods prevent iron absorption?
Tea and coffee first, due to their polyphenols; whole grains, legumes, and oilseeds due to their phytates; calcium, dairy or supplemental; to a lesser extent, zinc taken at the same time. All of these only affect the meal concerned: delaying the drink by one to two hours eliminates most of the effect.
How much iron is needed per day?
ANSES recommends 11 mg per day for adult men and women with light to moderate menstrual losses, and 16 mg for women with heavier losses. These values describe population needs, not a dosage: the dose of a supplement, if justified, is set by a doctor.
What foods contain the most iron?
Black pudding significantly outperforms other common foods, followed by offal and liver, shellfish, then red meats. On the plant side: sesame, unsweetened cocoa, legumes, tofu, oilseeds, and green leafy vegetables—with the absorption caveat explained above.
What foods increase ferritin?
No food directly increases ferritin: ferritin is the body's iron reserve, and it increases when absorbed intake consistently exceeds losses. What matters, therefore, is not the stated content of a food but the quantity actually absorbed: red meat, offal, black pudding, and shellfish, whose heme iron is absorbed four times better than plant iron; accompanied by vitamin C; and away from tea, coffee, and dairy products. Two warnings. The timeframe is in months, not days, which makes promises of "rapid recovery" obsolete. And a low ferritin level always has a cause—sometimes more important than the correction itself—which must be investigated by a doctor: diet alone is not enough when there is chronic loss.
When should iron be taken, morning or evening?
The time of day matters little; the context of intake matters a lot: keep it away from tea, coffee, dairy products, and calcium or zinc supplements, and accompany it with a source of vitamin C. On an empty stomach, it is better absorbed but less well tolerated; if it bothers you, take it with a light, dairy-free snack. Your doctor's instructions take precedence over any general recommendation.
Is ferrous bisglycinate dangerous?
The chelated form is no more dangerous than any other: it is even better tolerated digestively. The risk never comes from the form but from the quantity and duration—it is the iron itself, regardless of its presentation, that accumulates if taken without a real need. A bisglycinate dosed at the NRV level and taken on medical advice does not have the same profile as prolonged high-dose intake decided alone.
How to quickly increase iron levels?
The honest answer is that there is no quick fix, and the question is not about a dietary supplement. Rebuilding iron stores takes months, not days: the timelines depend on the cause, the parameter being monitored, and the prescribed dose, and biological control is an integral part of follow-up. Above all, an anomaly always has a cause—digestive losses, heavy periods, malabsorption—and seeking it often matters more than correcting it. Only your doctor can address your situation, choose the method and dose, and say when to stop. Freely sold products, dosed at the reference nutritional value, cover an intake; they do not correct a diagnosed deficiency.
Can iron be taken "preventively," without an assessment?
No, and that is the only answer we will give. Iron is not eliminated, an excess is toxic, and the expected benefit in a person with normal status is nil. This is also why we recommend, for general coverage, a multivitamin without iron rather than with.
What to eat for anemia?
Anemia is a medical diagnosis, and not all anemias are due to iron—some are due to vitamin B12 or folate, others to entirely different causes. Eating "more iron" without knowing the underlying issue is not an answer. See your doctor: management, whether dietary or medicinal, depends on the cause.
What brands can be found in this section?
This section is deliberately the narrowest in the catalog, and it will remain so: we do not stock high-dose iron, as high doses fall under prescription rather than over-the-counter sales. Nutriting offers a bisglycinate whose raw material is identified by its brand name, at a dosage aligned with the nutritional reference value—a coverage level, not a correction. To take advantage of the effect described above, our vitamin C section is the logical complement. The rest of our micronutrition is in the vitamin D, vitamin E, zinc, magnesium, and omega 3 sections; our sports nutrition guide situates each category, and the complete catalog is in sports nutrition.
Advice in a store near Montpellier?
In our store in Vendargues, about ten minutes from Montpellier, iron is the section where we most often refer to a doctor, and we stand by that. We can explain what a bisglycinate is, why it is better tolerated than a sulfate, and how far from tea to take it. We will never tell you if you are deficient: that is read on a blood test, not over a counter. We ship everywhere in France and Europe.
Sources: ANSES for nutritional references and opinions on food supplements, Ciqual for food content, EFSA for authorized claims.
To learn more: ferrous bisglycinate, tolerance and absorption.
Sources
- ANSES — Les compléments alimentaires
- Règlement UE n° 432/2012 — allégations de santé autorisées
- Règlement CE n° 1924/2006 — allégations nutritionnelles et de santé
À intégrer dans une alimentation variée et équilibrée et un mode de vie sain.
Questions fréquentes — Iron
Quels sont les symptômes d'un manque de fer ?
Les manifestations décrites dans la littérature médicale sont une fatigue inhabituelle, un essoufflement à l'effort, une pâleur, des maux de tête, une frilosité, des ongles cassants et parfois une chute de cheveux. Ces signes sont partagés avec des dizaines d'autres situations, ils apparaissent tardivement, et un manque de fer débutant est le plus souvent silencieux — les réserves s'épuisent bien avant que l'hémoglobine ne baisse. La démarche utile est une prise de sang prescrite par un médecin : ferritine, hémoglobine, saturation de la transferrine. Elle se fait avant de commencer un complément, qui fausserait le résultat.
Quelle vitamine prendre avec le fer ?
La vitamine C, et c'est le geste le plus utile de tout ce rayon. C'est la seule allégation européenne décrivant l'action d'un nutriment sur un autre : « La vitamine C accroît l'absorption du fer ». Le mécanisme est établi — elle réduit le fer ferrique en forme ferreuse et forme avec lui un complexe soluble qui résiste aux phytates et aux tanins. En pratique, un verre de jus d'orange, un kiwi ou quelques lamelles de poivron au même repas suffisent, et un complément de vitamine C fait tout aussi bien l'affaire. Beaucoup de fers bisglycinate en contiennent déjà pour cette raison. Les vitamines B12 et B9 sont d'un autre ordre : elles interviennent dans la formation des globules rouges, mais elles n'améliorent pas l'absorption du fer.
Quel est le fer le mieux assimilé ?
Deux réponses selon qu'on parle d'aliments ou de compléments. Dans l'assiette, le fer héminique de la viande, des abats, du poisson et des coquillages : absorbé à hauteur d'environ 25 %, et peu sensible au reste du repas. En complément, le bisglycinate : chélaté à deux molécules de glycine, il emprunte en partie les voies d'absorption des peptides, résiste mieux aux phytates et aux tanins, et se montre nettement mieux toléré que le sulfate ferreux à dose égale de fer élémentaire. Le sulfate reste la référence historique ; gluconate et fumarate occupent une position intermédiaire. Quelle que soit la forme, vérifiez que l'étiquette annonce la dose en fer élémentaire et non le poids du sel — c'est ce qui permet de comparer deux produits.
Pourquoi le fer donne-t-il la diarrhée ou constipe-t-il ?
C'est l'effet indésirable le plus fréquent, et celui qui décide de la tolérance sur la durée. Le mécanisme est simple : l'absorption du fer est limitée, si bien qu'une part importante de la dose reste dans la lumière intestinale, où elle irrite la muqueuse et modifie la flore. Selon les personnes, cela donne des nausées, des douleurs, une constipation ou au contraire un transit accéléré — les deux existent. Les selles noires, elles, sont normales et sans gravité : c'est le fer non absorbé. Trois leviers améliorent nettement la tolérance : passer du sulfate ferreux à un bisglycinate, prendre la dose au cours d'une collation plutôt qu'à jeun, et fractionner ou espacer les prises. Si votre médecin a prescrit la dose, parlez-lui de l'inconfort plutôt que d'arrêter de vous-même.
Quels aliments empêchent l'absorption du fer ?
Le thé et le café d'abord, par leurs polyphénols ; les céréales complètes, légumineuses et oléagineux par leurs phytates ; le calcium, laitier ou en complément ; à un moindre degré le zinc pris au même moment. Tous n'agissent que sur le repas concerné : décaler la tasse d'une à deux heures lève l'essentiel de l'effet.
Combien de fer par jour faut-il ?
L'ANSES retient 11 mg par jour chez l'homme adulte et chez la femme dont les pertes menstruelles sont faibles ou modérées, et 16 mg chez la femme dont les pertes sont plus importantes. Ces valeurs décrivent des besoins de population, pas une posologie : la dose d'un complément, si elle est justifiée, est fixée par un médecin.
Quels aliments contiennent le plus de fer ?
Le boudin noir devance nettement les autres aliments courants, suivi des abats et du foie, des coquillages, puis des viandes rouges. Côté végétal : sésame, cacao non sucré, légumineuses, tofu, oléagineux et légumes verts à feuilles — avec la réserve d'absorption expliquée plus haut.
Quels aliments font monter la ferritine ?
Aucun aliment ne fait monter la ferritine directement : la ferritine est la réserve de fer de l'organisme, et elle remonte lorsque les apports absorbés dépassent durablement les pertes. Ce qui compte n'est donc pas la teneur affichée d'un aliment mais la quantité réellement absorbée : viande rouge, abats, boudin noir et coquillages, dont le fer héminique passe quatre fois mieux que celui des végétaux ; accompagnés de vitamine C ; et à distance du thé, du café et des produits laitiers. Deux points de méthode : le délai se compte en mois, et une ferritine basse a toujours une cause — parfois plus importante que la correction elle-même — que le médecin recherche, l'alimentation seule ne suffisant pas quand il existe une perte chronique.
Quand prendre le fer, le matin ou le soir ?
Le moment de la journée importe peu ; l'environnement de la prise, beaucoup : éloignez-le du thé, du café, des produits laitiers et des compléments de calcium ou de zinc, et accompagnez-le d'une source de vitamine C. À jeun il est mieux absorbé mais moins bien supporté ; s'il vous gêne, prenez-le avec une collation légère sans laitage. La consigne de votre médecin prime sur toute recommandation générale.
Le fer bisglycinate est-il dangereux ?
La forme chélatée n'est pas plus dangereuse qu'une autre : elle est même mieux tolérée sur le plan digestif. Le risque ne vient jamais de la forme mais de la quantité et de la durée — c'est le fer lui-même, quelle que soit sa présentation, qui s'accumule s'il est pris sans besoin réel. Un bisglycinate dosé au niveau de la VNR et pris sur avis médical n'a pas le même profil qu'une prise prolongée à haute dose décidée seul.
Combien de temps faut-il pour reconstituer ses réserves de fer ?
Le délai se compte en mois, pas en jours : il dépend de la cause, du paramètre suivi et de la dose prescrite, et le contrôle biologique fait partie intégrante du suivi. Une anomalie a toujours une cause — pertes digestives, règles abondantes, malabsorption — et la chercher compte souvent davantage que la corriger : votre médecin choisit la voie, la dose et le moment d'arrêter. Les produits vendus librement, dosés au niveau de la valeur nutritionnelle de référence, couvrent un apport quotidien, et c'est leur rôle.
Peut-on prendre du fer « en prévention », sans bilan ?
Non. Le fer ne s'élimine pas, un excès est toxique, et le bénéfice attendu chez une personne dont le statut est normal est nul. C'est aussi pourquoi nous recommandons, pour une couverture générale, une multivitamine sans fer plutôt qu'avec.
Que manger en cas d'anémie ?
Une anémie est un diagnostic médical, et toutes les anémies ne relèvent pas du fer — certaines tiennent à la vitamine B12 ou aux folates, d'autres à des causes entièrement différentes. La prise en charge, alimentaire ou médicamenteuse, découle de la cause : c'est l'objet de la consultation.
