Iron (Ferrous Bisglycinate)

Q: Who should take Iron (Ferrous Bisglycinate)?

Confirmed iron deficiency only. Highest risk: premenopausal women, female endurance athletes, vegetarians and vegans, blood donors, and those with GI conditions affecting absorption. Blood test first — always.

Also known as: Ferrous bisglycinate · Ferrous sulfate · Heme iron · Iron chelate

●●●Strong Evidence

The most common nutritional deficiency globally. Critical for oxygen transport and energy metabolism. Female endurance athletes are at highest risk. Bisglycinate is the gentlest, best-absorbed form.

Effective Dose

15–45mg elemental / day

per clinical evidence

Evidence Level

Strong

Minerals

Mechanism

Haemoglobin and myoglobin oxygen transport, cytochrome electron transport

primary action

Best For

Anaemia correction

Endurance performance, Energy levels, Female athletes

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Iron (Ferrous Bisglycinate)?

Iron is the central atom in haemoglobin (oxygen transport in red blood cells) and myoglobin (oxygen storage in muscle), and a component of cytochromes in the mitochondrial electron transport chain. Iron deficiency anaemia dramatically impairs VO₂max and endurance performance. Women (menstrual losses), endurance athletes (haemolysis, GI microbleeding), and vegetarians are most at risk.

How It Works: The Science

Haemoglobin carries ~70% of the body's iron — each molecule binds four O₂ via iron-porphyrin (haem) groups. Ferrous (Fe²⁺) iron reduces to ferric (Fe³⁺) upon O₂ binding, enabling reversible oxygen transport. Iron is also required by ribonucleotide reductase (DNA synthesis) and NADH dehydrogenase (Complex I of ETC).

Primary Mechanism

Haemoglobin and myoglobin oxygen transport, cytochrome electron transport

Evidence-Based Benefits

Corrects iron deficiency anaemia and restores VO₂max

strong

Global consensus — iron supplementation corrects anaemia and restores exercise capacity

Improves endurance performance even in non-anaemic iron-depleted athletes

moderate

Hinton et al. (2000) — iron-depleted (non-anaemic) women improved after iron repletion

Dosage Guide

Effective Dose

15–45mg elemental / day

Therapeutic: 150–200mg ferrous iron/day (under medical supervision). Maintenance/prevention: 15–45mg elemental iron/day. Take with vitamin C (doubles absorption); avoid with calcium, tea, coffee, and phytates. Ferrous bisglycinate produces far less GI upset than ferrous sulfate.

Safety Profile & Side Effects

Do NOT supplement iron without confirmed deficiency (serum ferritin <30mcg/L, ideally confirmed by full iron panel). Iron overload (haemochromatosis) is a serious condition — excess iron generates free radicals. Children are at high risk of accidental overdose — store securely.

Who Should (and Shouldn't) Take It

Best for

Anaemia correctionEndurance performanceEnergy levelsFemale athletes

Who it's for

Confirmed iron deficiency only. Highest risk: premenopausal women, female endurance athletes, vegetarians and vegans, blood donors, and those with GI conditions affecting absorption. Blood test first — always.

Frequently Asked Questions

What is the recommended dose of Iron (Ferrous Bisglycinate)?

Is Iron (Ferrous Bisglycinate) safe?

How does Iron (Ferrous Bisglycinate) work?

Who should take Iron (Ferrous Bisglycinate)?

Related Ingredients

Vitamin C (Ascorbic Acid)Vitamin B12 (Methylcobalamin)Folate (Methylfolate / Vitamin B9)

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →