Iron Ingredient Guide

Iron Guide

✅ Reviewed by Jamieson's Science Team

Quick Answers

What is iron?

An essential mineral your body needs to make haemoglobin, a protein in red blood cells.³

What does iron support?

Iron helps form red blood cells and supports their proper function.¹

Where is iron found?

Sources include meat, seafood, beans, lentils, tofu, leafy greens, and fortified grains.³

Does everyone need the same amount?

No. Iron needs vary by age, sex, diet, pregnancy, and life stage.²

What is iron?

Iron is an essential mineral that your body uses to make haemoglobin, a protein that allows red blood cells to carry oxygen. It is also part of myoglobin, a protein that supplies oxygen to muscles.³

Because the body cannot produce iron, it must come from food, supplements, or a combination of both. How much you need depends on factors such as age, sex, diet, and life stage.²

How does your body use iron?

Your body uses iron to make haemoglobin. As red blood cells travel through the body, haemoglobin carries oxygen from the lungs to tissues and organs. Iron also supports the proper function of red blood cells and helps prevent iron deficiency anemia and its associated tiredness and fatigue.¹˒³

The body carefully manages its iron supply, reusing some iron from older red blood cells and storing extra iron for future needs.³

Which health goals can iron support?

Energy Support

Iron helps form red blood cells that carry oxygen throughout the body. Getting enough iron helps prevent iron deficiency anemia and its associated tiredness and fatigue.¹

Bone Health

Iron supports the formation of red blood cells, which carry oxygen to tissues throughout the body. Healthy iron status is part of overall nutrition that supports growth, development, and normal body function.¹

Women’s Health

People who menstruate generally need more iron than adult men because iron is lost through menstrual blood. Individual needs vary, particularly when menstrual bleeding is heavy.²˒³

Prenatal

Iron needs increase during pregnancy. Products providing at least 16 mg of iron per day may help pregnant women meet Health Canada’s recommended intake when taken with a healthy diet.¹˒²

How can you support your iron intake?

Food and supplements can both contribute to your iron intake.

Include different sources: Meat and seafood provide heme iron, while beans, lentils, tofu, nuts, vegetables, and fortified grains provide non-heme iron.³
Add vitamin C: Pairing plant-based iron sources with vitamin C-rich foods can help your body absorb non-heme iron.³
Follow supplement directions: Take iron according to the product label, including any instructions about food or timing.
Check for overlap: Multivitamins, prenatal products, and combination supplements may already contain iron.

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine.

What should you look for in an iron supplement?

Start with what you need, then choose a product that fits your life.

Confirm your needs: A healthcare practitioner can assess whether iron is appropriate for you.
Check the amount: Choose an iron level that matches your needs and your healthcare practitioner’s guidance.
Review the form: Products may contain forms such as ferrous bisglycinate or other iron salts.
Consider digestive comfort: Iron can cause digestive side effects in some people. Form and amount may affect how a product feels.³
Check the full formula: Some products pair iron with nutrients such as vitamin B12 or folate.
Review medications: Iron can interact with certain medications and may need to be taken at a different time.³
Look for quality: Choose a licensed natural health product with an eight-digit NPN and clear directions for use.

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise.

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine.

Explore Fer

Fer | Supplément gélifié

$21.99

31000963 Jamieson Gentle Iron Ultra Strength 150 mg, 30 ct 9217_MAIN

Fer Formule Douce | Ultra Fort

$21.99

9272 9272_R2094_GentleIron_28mg_VS_375cc_BTL_MAIN

Fer | Formule Douce

À partir de $15.99

31000931 Jamieson Iron + Vitamin B12 Chewable, Tropical Mango, 45 ct 9172_MAIN

Épuisé

Fer + Vitamine B12 | À croquer

$23.99

31000964 Jamieson Iron Liquid 10 mg, Tropical Citrus, 200 mL 9218_R2094_Liquid_Iron_10mg_TropicalCitrus_200mL_BTL_MAIN

Épuisé

Fer Liquide

$24.99

View all Products

FAQs

How much iron do adults need each day?

Needs vary by age, sex, and life stage. Adult men generally require8 mg per day. Women aged 19–50 generally require18 mg per day, while the recommended amount increases to 27 mg during pregnancy.²

What is the difference between heme and non-heme iron?

Heme iron is found in animal foods such as meat and seafood. Non-heme iron is found in plant foods and fortified products. The body generally absorbs heme iron more readily.³

Can vitamin C help with iron absorption?

Yes. Vitamin C can improve the absorption of non-heme iron, the form found primarily in plant foods and fortified products.³

Sources