What are the benefits of iron supplements?

Iron plays a crucial role in nearly every aspect of your wellbeing, yet so many of us are deficient in this crucial mineral. Iron supplements are one way to restore and maintain your iron levels - but what supplements are available, and what are the benefits to taking them? WUKA experts discuss. 

In this article we’ll be looking at:

The benefits of taking iron supplements

Why we need iron

Signs and symptoms of low iron 

Finding the iron supplements that work for you

The Many Benefits of Iron Supplements

The good news is that iron supplements can be really effective in boosting low iron levels. And the benefits of taking them can’t be underestimated:

1. Boosted Energy Levels

Low iron can leave us feeling exhausted and miserable. When we’re low on iron, our cells can't get enough oxygen, and this makes everything feel more difficult. You might notice a significant energy boost after addressing their iron deficiency – some even  describe it as "the fog lifting.”

2. Improved Cognitive Function

Your brain is responsible for using around 20% of all the oxygen in your blood, which means it needs plenty of iron-rich red blood cells to function at its best. Studies show that correcting iron deficiency can improve concentration, memory, and learning ability in both children and adults.

3. Stronger Immune System

Iron plays a critical role in immune function. It helps produce white blood cells that fight infection and regulates inflammatory responses. When your iron levels drop, you become more susceptible to illness – explaining why people with iron deficiency often catch every bug going around.

4. Better Exercise Performance

If your workouts have been suffering, iron could be the culprit. Since iron helps deliver oxygen to muscles, deficiency can seriously impact your endurance and recovery time. Many athletes monitor their iron levels carefully for this very reason.

5. Healthier Pregnancy Outcomes

During pregnancy, your blood volume increases dramatically, and you need significantly more iron. Iron supplements can help prevent complications like premature birth and low birth weight, while supporting the developing baby's iron stores and brain development.

The Essential Role of Iron in Your Body

Iron is fundamental to your body's operations, helping your red blood cells carry oxygen throughout your body. Without enough of it, your cells struggle to get the oxygen they need, leading to feelings of lethargy and low energy.

But iron's role in the body is actually much more than just oxygen transport. It also supports your immune system, helps produce certain hormones, assists in DNA synthesis, and even plays a role in brain development. You could say that iron is pretty essential for overall health and wellbeing!

The tricky part is that your body can't produce iron on its own – you have to get it through diet or supplements. And for many people, diet alone just isn't cutting it.

Signs You Might Need More Iron

Ever woken up feeling exhausted, even after a full night's sleep? You could have low iron. Other telltale signs include:

• Pale skin: especially noticeable in the gums, inside of lips, and nail beds

• Shortness of breath during normal activities

• Headaches 

• Dizziness

• Brittle nails  

• Hair loss

• Cold hands and feet

• Restless leg syndrome

• Unusual cravings for non-food items (a condition called pica)

It’s easy to brush these symptoms off as "just being busy" or "getting older," but they could signal something your body really needs – more iron.

Who's Most at Risk for Iron Deficiency?

Certain groups of people could face higher risks of developing an iron deficiency:

• Anyone with a menstrual cycle: monthly blood loss equals regular iron loss, and if your period is heavy your body could struggle to make enough iron to replace lost stores 

• Pregnant women: baby takes priority for available iron

• Growing children and teenagers

• Athletes

• People who donate blood frequently

• Those with certain digestive conditions that affect iron absorption

• Vegetarians and vegans; plant sources of iron is harder for the body to absorb

• Older adults with poor appetites

If any of the above applies to you, its worth paying attention to your iron intake. Speak to your GP if you’re concerned, and especially if you’re experiencing any of the symptoms of iron deficiency.

Types of Iron Supplements: Finding What Works for You

We get it. There are a lot of iron supplements out there! The main types you'll encounter include:

Ferrous sulphate - The most common and usually the least expensive form, though it can cause digestive upset in some people.

Ferrous gluconate - Often easier on the stomach than ferrous sulphate, making it a good option for all.

Ferrous fumarate - Contains a higher percentage of elemental iron, so lower doses can be effective.

Carbonyl iron - A highly purified form that's absorbed more slowly, potentially reducing side effects.

Iron bisglycinate - A chelated form that's generally well-absorbed and gentler on the digestive system.

If you’re wanting to take a natural iron supplement, look for products that specify "natural iron supplement" or contain iron rich food extracts rather than synthetic forms.

Iron supplements can also come in different forms - from tablets to liquid to gummies. So what supplement is right for you?

Iron Pills with Vitamin C: A Smart Combination

Lots of experts recommend taking iron supplements with vitamin C to help increase iron absorption. This is particularly important for anyone taking iron for therapeutic purposes rather than just maintenance.

Look for products labeled "iron with vitamin C" for this benefit, or take your iron supplement with a glass of orange juice or vitamin C-rich foods.

Natural and Vegan Options

Vegan iron supplements derive their iron from plant sources like curry leaves, spinach extract, or sea vegetables.

Iron tablets natural formulations often include whole-food complexes rather than isolated minerals, which some people find gentler on their systems. These products frequently carry labels like "whole iron" to indicate their food-based origins.

Proper Dosage and Safety Considerations

Its important to follow the instructions of your doctor and to read the patient leaflet carefully when you take iron supplements. How much iron you need per day depends on various factors, such as age and gender. According to the NHS the recommended daily intakes are:

Iron for adults

Men aged 19+ need 8.7mg a day

Women aged 19-49 need 14.8mg a day

Women aged 50+ need 8.7mg a day

Iron for teens

Iron is essential for growth and development, so as a guide boys age 11-18 need 8.7mg per day, and girls age 11-18 need 11.4mg. (NHS)

Iron for pregnancy

We need more iron during pregnancy to support growth and increased blood volume. The recommended daily intake is 27mg per day(National Institutes of Health).

Keep all iron supplements, including gummies, away from children.

Iron Gummies

Traditional iron pills have a reputation for being hard to swallow, not to mention tough on the tummy. That's what makes iron gummies so different. 

Benefits of Iron Gummies 

Iron gummies for adults have seen tremendous growth recently, and it's easy to understand why. They solve several common problems with traditional iron supplements:

Most importantly, they don’t taste metallic, which is often the most common complaint when it comes to traditional iron tablets. New WUKA Cycle Care Iron gummies are flavoured with natural strawberry, making them a delicious alternative to the usual stomach churning tablets or liquids.

Gummies also tend to be gentler on the digestive system too -  plus, many people who experience constipation or nausea with traditional iron pills find that iron in gummies causes fewer side effects.

The convenience factor can't be overlooked either. You don’t need water to take a gummy, and you’re more less likely to forget to take them either - in fact, you might even look forward to them.

What to Look for in Iron Gummies

If you're considering gummies for iron supplementation, here are some factors to keep in mind:

• Dosage - Most iron gummies contain between 10-30mg of iron per serving. Work with your GP or pharmacist to determine the right amount for your needs. 

• Additional nutrients - Many formulations combine iron with vitamin C, which significantly enhances absorption.

• Sugar content - Look for options with minimal added sugar or those sweetened with alternatives like stevia.

• Natural ingredients - The best products use natural colours and flavours rather than artificial additives.
  

For those concerned about dietary restrictions, vegan iron supplement options are increasingly available in gummy form, using plant-derived ingredients instead of animal-based gelatin.

Just so you know, WUKA Cycle Care Iron gummies are:

• Combined with Vitamin C for increased absorption

• Available for adults (Iron 14mg, Vitamin C 90mg) and teens (Iron 11mg, Vitamin C 40mg)

• Vegan friendly - made with plant-based ingredients

• Gentle on digestion

• Non GMO, Gluten-free and free from artificial flavouring or additives

The Bottom Line: Is Supplementation Right for You?

Iron deficiency is really common, so supplementation makes sense for many people – especially those in high-risk groups. However, it's not a one-size-fits-all solution.

The ideal approach combines a diet filled with foods rich in iron ( such as  leafy greens, beans, and lean meats), strategies to enhance absorption (like pairing iron-rich foods with vitamin C), and appropriate supplementation based on your individual needs and blood test results.

Remember, what works for someone else might not be right for you. Listen to your body, consult with your doctor, and make informed choices to support your overall wellbeing.