Anemia & low iron
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Nothing checked yetDefault order, by strength of evidence.
Bottom line
For anemia & low iron, start with Iron, B-complex vitamins, Folate (folic acid). The first one to look at is Iron — 12–20 mg for symptoms, upper limit about 40 mg (if you're diagnosed with anemia, follow your doctor's prescription); On an empty stomach (before breakfast or at bedtime). If it upsets your stomach, right after a meal.
Supplements ranked for this concern
AWell researchedBSome evidenceCLimited evidence
| # | Supplement | Evidence | When | How much | Caution | |
|---|---|---|---|---|---|---|
| 1 | IronMatches your checks The raw material for hemoglobin, so it may help with dizziness, fatigue and paleness caused by low iron. |
A | On an empty stomach (before breakfast or at bedtime). If it upsets your stomach, right after a meal. | 12–20 mg for symptoms, upper limit about 40 mg (if you're diagnosed with anemia, follow your doctor's prescription) | Constipation and heartburn are common. If you worry about constipation, start with heme iron or a coated iron. | Compare products |
| 2 | B-complex vitaminsMatches your checks Low B12 can also cause anemia. Worth adding if you eat little meat or absorb less as you get older. |
B | After breakfast or lunch (at night it can disturb sleep) | 1 capsule of a product with 20–50 mg of each main B vitamin (total B6 100 mg or less) | With a multivitamin, B6 can easily go over the upper limit. Add up the labels. | Compare products |
| 3 | Folate (folic acid)Matches your checks A vitamin used to make red blood cells, so it may help with anemia caused by low folate. |
B | Every day, steadily (if you're planning a pregnancy, start 1–3 months before) | 400 mcg a day, no more than 1,000 mcg (including what's in your multivitamin) | Too much can cause side effects. Don't go over 1,000 mcg combined with your multivitamin and B-complex. | Compare products |
| 4 | Vitamin CMatches your checks Taken with iron, it helps you absorb it. With today's chelated or coated iron, you don't really need it. |
C | With your iron. If it upsets your stomach, after a meal. | 1,000 mg a day is plenty | Avoid it if you're prone to kidney stones or have iron overload. | Compare products |
| 5 | LactoferrinMatches your checks A protein that binds iron. It may help with anemia in women, but alone it isn't enough for severe anemia. |
C | Apart from calcium and other minerals, and from probiotics | 200 mg a day, up to 400 mg | Rarely causes stomach upset or headaches. | Details |
Medications to watch out for
If you take any medication, talk to your doctor or pharmacist before starting.
Quinolone and tetracycline antibiotics (such as ciprofloxacin and doxycycline)IronThey block each other's absorption. Take them 2–4 hours apart.
Chemotherapy or radiation treatmentIron · Vitamin CCancer cells also use iron, and high-dose antioxidants may interfere with treatment. Even if you're anemic, always talk to your doctor first.
Anti-seizure drugs (epilepsy medicine)FolateYour folate needs change. Let your doctor set the dose.
Birth control pillsB-complex vitamins · Vitamin CLong-term use can deplete B vitamins, and vitamin C can raise estrogen levels, which may mean more palpitations or headaches.
Warfarin (Coumadin), a blood thinnerVitamin CHigh doses may affect clotting test results. Tell your doctor and keep your dose steady.
Before supplements: daily habits
- 01Take iron with water, and keep it apart from coffee and green or black tea.
- 02Even with normal hemoglobin, your stored iron (ferritin) can be very low. Ask for it at your next blood test.
- 03If you've been diagnosed with anemia, the dose your doctor prescribes comes before supplements.
- 04If you stop as soon as your numbers improve, they often drop again. Keep going for at least 4 months.
- 05Crash dieting can easily lead to low iron. Make sure you eat foods like meat and eggs.
Product comparison
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Gentle Iron 28 mg CapsulesBest value Nature's Bounty |
Bisglycinate + vitamin C, folate, B12 | 28 mg | 90 | Low | Amazon → |
| Iron 18 mg (Ferrochel) Veg Capsules NOW Foods |
Bisglycinate chelate (Ferrochel) | 18 mg | 120 | Low | Amazon → |
| High Absorption Iron with Ferrochel 27 mg Doctor's Best |
Bisglycinate chelate (Ferrochel) | 27 mg | 120 | Low | Amazon → |
| Gentle Iron 25 mg Vegetable Capsules Solgar |
Bisglycinate chelate | 25 mg | 180 | Low | Amazon → |
| Iron 18 mg Capsules Amazon Elements |
Bisglycinate chelate | 18 mg | 195 | Low | Amazon → |
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Vitamin B12 (Methylcobalamin) 2000 mcgBest value Nutricost |
Methylcobalamin (active) capsule | 1 capsule: B12 2,000 mcg | 240 | Low | Amazon → |
| Methyl B-12 1000 mcg Lozenges NOW Foods |
Methylcobalamin (active), dissolvable lozenge | 1 lozenge: B12 1,000 mcg (label 1–2) | 100 | Low | Amazon → |
| High Potency Vitamin B Complex 462mg Nutricost |
Regular B vitamins + methyl B12 | 1 capsule: B1 60, B2 75, B6 50 mg, B12 1,000 mcg | 120 | Low | Amazon → |
| Super B Vitamin B Complex Sustained Release Bronson |
Regular B vitamins, time-release tablet | 1 tablet: B1, B2, B6 50 mg each | 60 | Average | Amazon → |
| Coenzyme B-Complex with Methylfolate and B12 Country Life |
Coenzyme (active) B1, B2, B6 + methyl and adenosyl B12 | 1 capsule: B1, B2, B6 25 mg each, B12 250 mcg (label 1–2 capsules) | 240 | Average | Amazon → |
| Active B-Complex with Methylfolate Integrative Therapeutics |
Active B2, B6, folate (Quatrefolic), B12 (methyl) | 1 capsule: B1, B2, B6 25 mg each, B12 500 mcg (label 1–2 capsules) | 60 | Average | Amazon → |
| B-Complex Plus Pure Encapsulations |
Active B2, B6, folate (Metafolin), B12 (methyl) | 1 capsule: B1 100, B2 12.7, B6 16.7 mg (label 1–2 capsules) | 120 | High | Amazon → |
| High Strength Super B-Complex (Methylated & Active) Igennus |
Active B2, B6, folate (5-MTHF), B12 (methyl), time-release tablet | 2 tablets: B1 40, B2 28, B6 40 mg, B12 1,800 mcg | 180 | High | Amazon → |
Compare all B-complex vitamins products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Folic Acid 400 mcg (665 mcg DFE)Best value Nature Made |
Folic acid, tablets | 1 tablet: folic acid 400 mcg (665 mcg DFE) | 250 | Low | Amazon → |
| Folic Acid 400 mcg 21st Century |
Folic acid, tablets | 1 tablet: folic acid 400 mcg (667 mcg DFE) | 250 | Low | Amazon → |
| Folic Acid 800 mcg with Vitamin B-12 25 mcg NOW Foods |
Folic acid + cyanocobalamin, tablets | 1 tablet: folic acid 800 mcg (1,360 mcg DFE) + B12 25 mcg | 250 | Low | Amazon → |
| Folic Acid 800 mcg Nature's Bounty |
Folic acid, tablets | 1 tablet: folic acid 800 mcg (1,333 mcg DFE) | 250 | Low | Amazon → |
| BioActive Folate & Vitamin B12 Life Extension |
Active L-methylfolate + methylcobalamin, capsules | 1 capsule: active folate 400 mcg (680 mcg DFE) + B12 300 mcg | 90 | Average | Amazon → |
| Optimized Folate (L-Methylfolate) 1,700 mcg DFE Life Extension |
Active L-methylfolate calcium salt, tablets | 1 tablet: active folate 1,000 mcg (1,700 mcg DFE) | 100 | Average | Amazon → |
| Methyl Folate 1,000 mcg NOW Foods |
Active 5-MTHF (Quatrefolic), tablets | 1 tablet: active folate 1,000 mcg (1,700 mcg DFE) | 90 | Average | Amazon → |
| Methyl B-12 1000 mcg & Methyl Folate 400 mcg plus P-5-P (Lemon, Chewable) Jarrow Formulas |
Active 5-MTHF + methyl B12 + P5P, chewable tablets | 1 tablet: active folate 400 mcg (680 mcg DFE) + B12 1,000 mcg + B6 (P5P) 1.5 mg | 100 | Average | Amazon → |
Compare all Folate (folic acid) products →
| Product | Form | Per serving | Count | Cost per day | |
|---|---|---|---|---|---|
| Ascorbic Acid (Vitamin C) Powder 1 kgBest value BulkSupplements.com |
Ascorbic acid powder | 1000 mg | 1000 | Low | Amazon → |
| Vitamin C 500 mg Bronson |
Ascorbic acid (plain) | 500 mg | 250 | Low | Amazon → |
| Vitamin C 1000 mg (previously Amazon Elements) Amazon Basics |
Ascorbic acid (plain) | 1000 mg | 300 | Low | Amazon → |
| Vitamin C 500 mg with Rose Hips Nature Made |
Ascorbic acid (plain) | 500 mg | 130 | Low | Amazon → |
| Sodium Ascorbate Buffered Vitamin C Powder 16 oz NutriBiotic |
Buffered (sodium ascorbate) powder | 1100 mg | 363 | Low | Amazon → |
| C-1000 Sustained Release with Rose Hips NOW Foods |
Time-release ascorbic acid + rose hips 25 mg | 1000 mg | 250 | Low | Amazon → |
| Vitamin C 1000 mg Caplets Nature's Bounty |
Ascorbic acid (plain) | 1000 mg | 100 | Low | Amazon → |
| Vitamin C 1000 mg with Rose Hips Nutricost |
Ascorbic acid (plain) + rose hips 25 mg | 1000 mg | 240 | Low | Amazon → |
Compare all Vitamin C products →
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