Thorne Iron Bisglycinate Review
Thorne Iron Bisglycinate is a capsule supplement that provides iron in a well-absorbed form, which the brand describes as essential for the formation and function of healthy red blood cells. The product is positioned to support energy levels and to reduce the effects of iron deficiency in women, athletes, and others. Each serving is one capsule taken daily, and the bottle contains 60 servings. Each capsule provides 25 mg of elemental iron as bisglycinate, sourced from Ferrochel, a chelated form in which iron is reacted with glycine. Thorne states that this chelation is designed to optimise absorption in the gastrointestinal tract and to minimise the typical side effects of iron supplementation. The page explains that conventional forms such as ferrous sulfate can cause nausea, vomiting, constipation, diarrhoea, and dark-coloured stools. The page lists several groups who may benefit, including women of menstruating age, people who follow a vegan or vegetarian diet, frequent blood donors, people who have had gastric bypass surgery, people who eat a very high fibre diet, people recovering from blood loss, and performance athletes with any of these additional risk factors. Signs of iron deficiency listed on the page include fatigue or weakness, shortness of breath, pale skin, cold hands and feet, feeling lightheaded or dizzy, changes in menstrual cycles, and decreased athletic performance. The product is NSF Certified for Sport, and the page explains that every batch is tested for compliance with label claims and for the absence of nearly 300 substances banned by many major athletic organisations. Thorne also states that each ingredient is tested for identity, purity and potency, and that testing includes checks for heavy metals, pesticides and harmful microbes. The warnings section says the product is contraindicated in anyone with a history of hypersensitivity to its ingredients, and that pregnant people should consult a health-care practitioner before use. It also warns that accidental overdose of iron products is a leading cause of fatal poisoning in children under six and that the product should be kept out of reach of children. The page notes there are no known adverse interactions at publication date. The frequently asked questions suggest the product may suit people with increased iron needs or low iron intake, but advise consulting a health-care practitioner before supplementing.
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Study, Trial or Testing Result Summary
Members Only45 human studies · 31 improved
21 of these 45 human studies gave iron by drip or injection, not by mouth.
Iron eases tiredness mainly in people who are low in iron. A 2025 review of 18 studies with 1408 children, teens and menstruating adults without anemia found iron reduced fatigue and improved well-being and memory, but the benefit disappeared when people with normal iron were included [1]. A 2018 review of 18 trials with 1170 iron-deficient adults found less self-reported fatigue but no better measured fitness, such as oxygen uptake [2]. In 198 menstruating women with low iron stores and fatigue, 80 milligrams of iron daily for 12 weeks reduced fatigue more than placebo [3]. This product gives 25 milligrams a day, a full dose close to the 27 milligrams that worked in studies, though some trials used more. Much of the strongest evidence comes from iron given into a vein. One infusion reduced fatigue in 65.3% of tired, iron-deficient women versus 52.7% on placebo [4]. In new mothers with anemia, iron into a vein eased fatigue more than iron pills [5][6]. If your iron is already normal, extra iron is unlikely to raise your energy. Animal and cell studies are never counted.
See all 45 studies →Hide the studies
- Across 33 trials of 4558 women with anaemia after childbirth, intravenous iron probably reduced fatigue slightly within 8 to 28 days compared with oral iron, though most evidence was low or very low certainty.Treatment for women with postpartum iron deficiency anaemia.
- In 20 trials of 4196 women with anaemia after childbirth, intravenous iron reduced fatigue more than oral iron, and also raised haemoglobin and ferritin, with low to moderate quality evidence.Intravenous iron versus blood transfusion for postpartum anemia: a systematic review and meta-analysis.
- In 18 studies of 1408 children, teens and menstruating adults without anaemia, iron supplementation reduced fatigue and improved anxiety, well-being and memory in placebo-controlled trials, but the effects were absent when people without iron deficiency were included.Psychiatric and cognitive outcomes of iron supplementation in non-anemic children, adolescents, and menstruating adults:…
- In 18 trials of 1170 iron-deficient adults without anaemia, iron reduced self-reported fatigue but did not improve measured physical capacity such as oxygen uptake.Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic rev…
- In 11 trials of 1074 adults with iron deficiency but no anaemia, intravenous iron slightly raised haemoglobin, but the evidence for fatigue and oxygen uptake was very low quality and too uncertain to show benefit.Intravenous iron therapy for non-anaemic, iron-deficient adults.
- In four placebo-controlled trials of people with iron deficiency anaemia, intravenous ferumoxytol improved fatigue scores and haemoglobin without raising adverse events.The Efficacy of Ferumoxytol for Iron Deficiency Anemia: A Meta-Analysis of Randomized Controlled Trials.
- In a review of 24 studies of supplements in wrestlers, iron supplementation improved recovery and may improve exercise performance, though effects were often small and results mixed across supplements.Evidence-Based Supplementation Strategies for Wrestlers: A Systematic Review.
- In 812 adults with iron deficiency anaemia who could not use oral iron, intravenous ferumoxytol over 5 weeks improved fatigue scores more than placebo, and 81.1% reached the haemoglobin target versus 5.5% on placebo.Efficacy and safety of IV ferumoxytol for adults with iron deficiency anemia previously unresponsive to or unable to tol…
- In 405 non-anemic blood donors with low iron stores, a single 800 mg iron infusion raised ferritin and hemoglobin but did not change fatigue scores compared with placebo at 6 to 8 weeks.The effects of intravenous iron supplementation on fatigue and general health in non-anemic blood donors with iron defic…
- In 399 anemic patients after a long intensive care stay, hepcidin-guided intravenous iron (1 g) did not shorten later hospital stay and the abstract reports no fatigue result, though 90-day deaths were lower (8% vs 16.6%).Impact of treating iron deficiency, diagnosed according to hepcidin quantification, on outcomes after a prolonged ICU st…
- In an open-label randomized trial of 338 adults with iron deficiency anemia, high-dose intravenous iron raised hemoglobin faster than oral iron and improved fatigue scores more by 4 weeks, with similar side effect rates.[Comparison of the efficacy and safety between high-dose intravenous iron and oral iron in treating iron deficiency anem…
- In 304 iron-deficient heart failure patients, intravenous iron for 52 weeks improved walking distance by 33 m at 24 weeks and improved fatigue score and quality of life compared with placebo.Beneficial effects of long-term intravenous iron therapy with ferric carboxymaltose in patients with symptomatic heart f…
- In 290 fatigued, iron-deficient women, a single 1000 mg iron infusion reduced fatigue in 65.3% versus 52.7% with placebo at 8 weeks, and improved mental quality of life and cognitive function.Evaluation of a single dose of ferric carboxymaltose in fatigued, iron-deficient women--PREFER a randomized, placebo-con…
- In 198 nonanemic menstruating women with low ferritin and fatigue, 80 milligrams of elemental iron daily for 12 weeks reduced fatigue more than placebo, though quality of life did not change.Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled tri…
- In 176 iron-deficient blood donors, intravenous or oral iron over 8 to 12 weeks significantly reduced fatigue and improved sleep, with no difference between the two forms.The Effect of Parenteral or Oral Iron Supplementation on Fatigue, Sleep, Quality of Life and Restless Legs Syndrome in I…
- In a double-blind placebo-controlled trial of 144 non-anemic women with unexplained fatigue, 80 mg daily of oral iron for 4 weeks reduced fatigue more than placebo, with the benefit seen mainly in women with low or borderline ferritin.Iron supplementation for unexplained fatigue in non-anaemic women: double blind randomised placebo controlled trial.
- In 112 women with postpartum anemia taking 600 mg daily of ferrous fumarate for 4 weeks, adding folic acid did not change fatigue scores or health status compared with iron alone.A randomized controlled trial examining the addition of folic acid to iron supplementation in the treatment of postpartu…
- In 110 premenopausal women with iron-deficiency anemia from fibroids, both groups took 325 mg iron three times daily for 12 weeks, and adding a goserelin injection raised blood hemoglobin more than a sham injection did; the abstract does not test iron alone against no iron and reports no energy or fatigue result.Goserelin acetate 10.8 mg plus iron versus iron monotherapy prior to surgery in premenopausal women with iron-deficiency…
- In 100 pregnant women with iron deficiency anemia over 12 weeks, intravenous ferric carboxymaltose gave greater fatigue improvement than iron sucrose and needed fewer visits.Comparison of ferric Carboxymaltose and iron sucrose complex for treatment of iron deficiency anemia in pregnancy- rando…
- In 97 people with inflammatory bowel disease and iron deficiency anemia, fatigue scores improved over 5 weeks after intravenous iron with both products, but improvement was slower and smaller with ferric carboxymaltose.Hypophosphataemia following ferric derisomaltose and ferric carboxymaltose in patients with iron deficiency anaemia due …
- In 97 people with inflammatory bowel disease and iron deficiency anemia, intravenous iron over about 10 weeks improved vitality scores, a measure of energy, with larger gains after ferric derisomaltose than ferric carboxymaltose.Hypophosphatemia attenuates improvements in vitality after intravenous iron treatment in patients with inflammatory bowe…
- In 90 premenopausal women with fatigue and low ferritin, one 800 mg intravenous iron dose cut fatigue more than placebo only in women with ferritin of 15 or lower, where 82% of iron-treated women reported improvement; the overall difference was not significant.Intravenous iron for the treatment of fatigue in nonanemic, premenopausal women with low serum ferritin concentration.
- In 85 female blood donors, one 1000 mg intravenous iron isomaltoside dose raised hemoglobin more than placebo, but fatigue differences were only numerical and the trial was not powered for symptoms.Intravenous iron isomaltoside improves hemoglobin concentration and iron stores in female iron-deficient blood donors: a…
- In 53 female athletes with low iron stores, 20 mg iron plus a probiotic raised ferritin more than iron alone but not significantly, and increased vigor at 12 weeks, with no clear effect on physical performance.The Effect of Lactobacillus plantarum 299v on Iron Status and Physical Performance in Female Iron-Deficient Athletes: A …
- In 30 women with gynecological disease and anemia before surgery, 100 mg daily iron for at least 10 days raised hemoglobin but did not significantly reduce fatigue; adding Ninjin'yoeito reduced fatigue.Safety and efficacy of Ninjin'yoeito along with iron supplementation therapy for preoperative anemia, fatigue, and anxie…
- In 26 recreationally active women with iron deficiency but no anemia, one intravenous iron treatment compared with placebo improved fatigue scores at 4 weeks.Effect of intravenous iron therapy on exercise performance, fatigue scores and mood states in iron-deficient recreationa…
- In 20 iron-depleted women without anemia, 6 weeks of iron supplements, compared with placebo, reduced muscle fatigue during repeated knee-extension exercise and raised muscle strength later in the test.Iron supplementation improves progressive fatigue resistance during dynamic knee extensor exercise in iron-depleted, non…
- In 20 active women with low iron stores, 100 mg of daily iron for 8 weeks raised maximal oxygen uptake above the placebo group and lowered blood lactate after exercise, though the rise in endurance time was not statistically significant.Effects of iron repletion on VO2max, endurance, and blood lactate in women.
- In 18 iron-depleted female runners, 8 weeks of oral iron raised iron stores but did not improve endurance time to exhaustion compared with placebo.Effect of iron supplementation on endurance capacity in iron-depleted female runners.
- In a placebo-controlled trial of 16 iron-depleted female athletes, intramuscular iron injections raised serum ferritin but did not improve submaximal or maximal aerobic exercise performance compared with placebo over about 4 weeks.Effect of iron injections on aerobic-exercise performance of iron-depleted female athletes.
- In 15 iron-deficient elite runners, a single 500 milligram intravenous iron injection improved iron levels for 4 weeks but did not improve time to exhaustion compared with placebo.Effect of Intravenous Iron on Aerobic Capacity and Iron Metabolism in Elite Athletes.
- In a placebo-controlled trial of 14 distance runners without clinical iron deficiency, three 100 mg intravenous iron injections over 4 weeks reduced perceived fatigue and mood disturbance by week 6, without improving running performance.Four weeks of IV iron supplementation reduces perceived fatigue and mood disturbance in distance runners.
- In a randomized trial of pregnant people in their second trimester with iron deficiency anemia, a 27 mg iron tablet over 4 weeks raised hemoglobin as much as 100 mg ferrous ascorbate, improved dizziness, fatigue and palpitations more, and caused no side effects.Efficacy and safety of emulsified microsomal ferric pyrophosphate vs. Ferrous Ascorbate in pregnancy with iron-deficienc…
- In an open-label quasi-randomized trial of 1066 women with postpartum anemia, the herbal formula Ninjin'yoeito reduced fatigue over 4 weeks, while oral iron did not, although both raised hemoglobin by similar amounts.A quasi-randomized controlled trial of Ninjin'yoeito for the treatment of postpartum anemia and the prevention of postpa…
- In 12 healthy volunteers breathing low-oxygen air, one intravenous iron sucrose dose or saline placebo before 8 hours of low oxygen did not change maximal exercise capacity overall.Hypoxic pulmonary vasoconstriction does not limit maximal exercise capacity in healthy volunteers breathing 12% oxygen a…
- In a Sri Lankan tea plantation, anemic workers given iron picked significantly more tea over one month than those given placebo, and their daily activity levels also rose.Iron-deficiency anaemia and its effect on worker productivity and activity patterns.
- In 201 pregnant women with persistent iron deficiency, a single 1000 mg intravenous iron dose improved fatigue more than daily oral iron at weeks 3 and 6, and the women stayed non-anemic for longer.Intravenous ferric derisomaltose versus oral iron for persistent iron deficient pregnant women: a randomised controlled …
- In 85 women with severe fatigue after postpartum hemorrhage, a single 1200 milligram intravenous iron isomaltoside dose reduced physical fatigue more than oral iron over 12 weeks.Intravenous iron isomaltoside treatment of women suffering from severe fatigue after postpartum hemorrhage.
- In a single-arm study of 78 pregnant people with iron deficiency anemia, one 1000 mg intravenous dose of ferric derisomaltose raised mean hemoglobin by 1.3 g/dL by delivery and improved self-reported fatigue, with no major infusion reactions.Efficacy of Single-Dose Intravenous Ferric Derisomaltose for Iron Deficiency Anemia in Pregnancy.
- In an uncontrolled pilot study of 23 young women with iron deficiency anemia, 160 mg daily of ferrous sulfate for 8 weeks lowered fatigue scores and improved muscle endurance, but did not improve aerobic fitness or muscle strength.Efficacy of 8-week oral iron supplementation on fatigue and physical capacity in young women with iron deficiency anemia…
- In 20 adolescent girls with iron deficiency and fatigue, intravenous iron sucrose led to clinically meaningful fatigue improvement in 19 of 20 at 6 weeks, with no control group.Intravenous iron therapy in non-anemic iron-deficient menstruating adolescent females with fatigue.
- In a small uncontrolled pilot of 10 homeless women taking alternate iron supplements for three months with nurse home visits, fatigue decreased and blood hematocrit rose, with few side effects.Side effects of alternative iron supplementation: a pilot study.
- In 186 cancer patients with iron deficiency, intravenous iron was followed by better quality of life, fatigue scores, and physical function, though there was no control group.Impact of Iron-Deficiency Management on Quality of Life in Patients with Cancer: A Prospective Cohort Study (CAMARA Stud…
- In 40 octogenarians with anemia and resistant heart failure, a combined treatment of erythropoietin and intravenous iron sucrose improved heart function, shortness of breath, and fatigue, though iron was not tested alone.Effect of correction of anemia with erythropoietin and intravenous iron in resistant heart failure in octogenarians.
- In 21 patients with inflammatory bowel disease who finished 8 weeks of oral liposomal iron, fatigue scores fell by an average of 9.2 points in an uncontrolled pilot study.Treatment of iron deficiency anemia with liposomal iron in inflammatory bowel disease: efficacy and impact on quality of…
Review Totals and Summary
Members Only35,373 reviews · 95% positive
Thorne Iron Bisglycinate capsules are well liked across the stores, which carry about 27,912 ratings in total. Most buyers praise how gentle they are on the stomach and how well they work for low iron, with one clear exception for stomach pain. **What buyers say it did for them:** Many people with anemia or low iron say they felt better. One wrote, "I was so tired all the time before using this!" Others point to lab results: "my bloodwork is improving," and one says it "effectively makes your ferritin go up." A pair of users report more energy and fewer deficiency symptoms. One Vitacost reviewer feels better but has not yet had ferritin rechecked, and another says their levels returned to the normal range, though it isn't clear how that was measured. Store summaries also note some users report mixed results with iron levels. **What buyers complain about:** Complaints are few. The main one is a one-star review: "Threw up 45 minutes later. Couldn't stand the stomach pain." That contrasts sharply with everyone else's experience. A store summary also mentions that some users report mixed experiences with stomach comfort. One five-star reviewer noted the product has a "Low dosage of necessary, but potentially toxic substance," which is a general caution about iron rather than a fault. Written feedback is generally brief and says little about dosage or how long results took. **Taste, smell, pill size and form:** Reviewers describe the capsules as easy to swallow, with no taste or aftertaste. One says they are "easy to swallow even though they are big," while another calls them "small easy to swallow capsules," so opinions on size differ a little. One reviewer likes that "there isn't extra ingredients in them." This summary covers the capsules only. Other forms such as gummies or powder were left out. **Value for money:** Opinions are mild. One buyer calls it a "good product for the price," while another says it is "A BIT PRICEY FOR 30 CAPSULES, BUT WORTH IT." The Walmart summary notes that this reviewer's 30-capsule count doesn't match the 60 capsules in that page's title. Repeat buying is common: "This is my second order," and a Vitacost summary describes people reordering and treating it as their go-to brand. **Who it seems to suit and who it did not:** It seems best for people who have had trouble with other iron. One said they "Could not take prescription iron but this product worked very well," and another says "Get this if iron gives you constipation." Reviewers range from those with diagnosed anemia to those with low ferritin, and one buyer takes it twice a day on a doctor's advice. One reviewer takes it with vitamin C, and another with lactoferrin, according to a store summary. The one buyer it clearly did not suit had immediate stomach distress, so tolerance is not guaranteed.
Biohacker Summary
Members Only4 of 10 recommend it
The panel is split on iron, with no clear call to take it as a supplement. Latest positions are three recommending it, four neutral, one warning, one using it and one who stopped. Those who back it do so for brain function, muscle recovery, thyroid support, hair, pregnancy and early childhood, and for women of reproductive age who are low, and several say to test levels first. One panelist takes 10 milligrams of heme iron, which is the form from meat, while another found an iron supplement left him less sore in training; the one who stopped says none of the forms he tried raised his levels. Several warn that too much iron causes inflammation and oxidative stress, that it can upset copper balance, and that food sources like red meat and organ meats are the safer route, and nobody described the bisglycinate form specifically.
See all 10 biohackers →Hide the biohackers
Dr. Eric Berg · Iron · neutral
- Identifies iron as the Achilles' heel of cancer, as it is needed for its DNA to replicate.
- Mentions that grass-fed liver has heme iron, the most bioavailable form of iron that prevents anemia.
- Dr. Berg warns that too much iron can be damaging to the body and advises focusing on food sources to avoid overconsumption.
- Warns that too much iron, especially the ferrous sulfate or fumarate type found in many supplements, is corrosive and oxidizing, can mess with the liver, and create inflammation, noting that males have no natural way to excrete excess iron.
- Notes that tannins in tea bind iron, blocking its absorption.
- Mentions that vertical ridges on nails could indicate an iron deficiency.
- Discusses iron deficiency and the concern of excess iron accumulation in the body, noting that iron comes from naturally iron-rich foods and can be added to processed foods and supplements.
- Warns that too much iron can increase the risk of type 2 diabetes, liver issues, Parkinson's, and Alzheimer's.
- Recommends consuming food high in iron, such as red meat and organ meats like liver, for women who are menstruating heavily to get their iron.
- Warns that too much iron, typically caused by a genetic issue and more common in men, can be a cause of inflammation.
Dr. Mark Hyman · Iron · neutral
- Mentions iron as an existing biomarker that plays a role in mental health, which Function Health includes in their measurements.
- Notes that a woman patient had very low iron.
- States that they get the whole picture when it comes to iron, looking at ferritin, iron reserves, iron in the blood, iron saturation, and iron binding capacity to spot problems before full-blown anemia.
- Mentions iron as an example of a common nutritional deficiency.
- Notes that many Americans are deficient in iron, which affects mood and brain function.
- Recommends testing Iron as a biomarker before training for fitness.
- States that low iron, specifically a ferritin level less than 45, is a big hidden cause of insomnia, affecting up to half the population.
- Mentions that they check iron levels as part of evaluating mental illness biomarkers.
- Recommends carefully looking at iron, thyroid, and cortisol levels as they all play a role in affecting cognitive function and mental health.
- Mentions that low iron can lead to sleep disruption, even if blood count is normal, and that this is common in physically active people but often unchecked by doctors.
Siim Land · Iron · neutral
- Mentions that iron is a mineral necessary for making collagen.
- States that excess iron promotes oxidative stress and inflammation, which increases heart disease risk.
- Notes that iron deficiency is found in children with premature graying of hair and that some people get gray hair due to iron deficiency.
- Recommends ensuring sufficient iron intake, especially during pregnancy and early life, to prevent mental developmental and cognitive issues.
- States his iron level is 103 micrograms per deciliter, which he considers a good result, and advises that men should aim for lower iron levels to reduce the risk of heart disease and aging.
- Places iron in the 'junk tier', warning that high iron levels are associated with heart disease, mortality, and liver disease, and advises caution with supplementation, especially for men with high iron.
- Warns that high iron levels are associated with increased risk of mortality and reduced lifespan, and that iron in excess is bad for maximum longevity. He states that iron levels slightly on the lower end, around 60 to 90 micrograms per deciliter, are associated with the lowest mortality risk, and that iron below 45 and above 145 micrograms per deciliter is associated with increased risk of mortality.
- Warns that very high iron levels can cause damage to the endothelium and increase the risk of heart disease, especially in men who accumulate iron more easily.
- Warns that too much iron can damage blood vessels, though people with low iron status are safe.
- Theorizes that Brian's lower iron status and hemoglobin status, possibly due to his plant-based diet and lack of iron supplementation, limits his V2 max.
Thomas DeLauer · Iron · neutral
- Compares iron content in spinach (2.7mg) and beef (2.6mg), but emphasizes that beef's heme iron absorbs at about 25%, while spinach's non-heme iron absorbs at 2-8%.
- Recommends iron from meat, specifically red meat and beef liver, stating that it is a crucial part of the mechanistic triad for thyroid hormone function and is iron-dependent for iodine incorporation into thyroid hormone.
- Notes that iron is essential for delivering oxygen to muscles and the brain, making it an important cofactor for signals to reach their targets.
- Recommends assessing iron along with selenium and iodine for optimal thyroid function, suggesting red meat as a source of iron.
- Recommends getting heme iron from real food sources like organ meats, red meats, or pumpkin seeds, and warns against iron supplements due to potential oxidation and issues with copper levels.
- Warns against overdoing iron supplementation unless truly needed, especially if ferritin levels are high, as ferroptosis is iron-dependent and excess iron can increase ferroptotic risk.
- Recommends good quality heme iron from food sources like liver and beef for preventing insulin resistance and type 2 diabetes, supporting glucose control, and energy regulation, but warns against iron supplements.
- States that iron status is critical for white matter development and maintenance, noting that anemic individuals tend to have a loss of white matter structure, which is common in women during perimenopausal transition.
- Warns that polyphenols in coffee can bind to iron, making it useless. He recommends taking iron supplements upon waking on an empty stomach, potentially with vitamin C, and waiting 30-60 minutes before consuming coffee or tea.
- Notes that steak provides heme iron, which is very good for oxygenation of the blood, hemoglobin, and red blood cells.
Andrew Huberman · Iron · recommends
- States that Iron is one of the critical nutrients with the best evidence for cognitive function and reducing the risk of dementia.
- Warns that excess iron will increase the number of senescent cells in the body, which accumulate as people get older and cause inflammation and cancer. He notes that people who are healthy and have a fairly vegetarian diet often have slightly low iron levels but super amounts of energy.
- Notes that about 50% of the population is iron deficient.
- Mentions that the podcast will review the role of iron in treating depression.
- States that B12, folate, and iron are essential to mitochondrial function and if deficient, mitochondria will not function properly, which is consistent with the mitochondrial theory of neuropsychiatric disorders.
- Advises women concerned with low ferritin to take an iron supplement every other day for 10 days, starting on the first day of their bleed, to maximize absorption.
- Discusses the role of iron in hair growth.
- Warns that excess iron, especially as a supplement, can accelerate the aging process by increasing senescent cells in the body.
- Agrees with Mark Hyman that iron is a basic supplement, but warns older men against taking too much due to iron toxicity, while menstruating women need more.
- Recommends that women concerned with low ferritin take an iron supplement every other day, starting at the first day of their bleed, for ten days, to allow for better absorption.
Ben Greenfield · Iron · recommends
- Recommends testing for and replenishing iron if levels are low, as it can affect the ability to maintain or preserve muscle, especially for those on GLP-1s.
- Notes that one can eat iron-rich foods or supplement with iron, but still feel exhausted if iron is not the missing piece, emphasizing that focusing on a single mineral in isolation can support a number on a lab test rather than the system itself.
- Mentions iron as a common deficiency.
- Recommends a nutritious diet including iron, as it is critical for brain development.
- Notes that the guidelines mention iron supplementation for infancy and early childhood.
- Started thinking about getting more heme-based iron in his diet after a podcast about reasons people feel fatigue.
- Warns that modern society has flipped the narrative on iron intake, leading people to consume excessive amounts (20-50 mg) through an iron-fortified diet, which the body cannot assimilate, leading to storage in tissues and disrupting iron physiology, contributing to aging.
- Notes that some people need to supplement with iron, recommending iron biscinate as a form that doesn't irritate the gut.
- Explains that 10X can pinpoint genetic variations that predispose some people to absorbing too much iron and will adjust the iron content in their supplement, potentially reducing or removing it entirely.
- Covers iron as a key supplement for kids.
Bryan Johnson · Iron · stopped
- Has had low iron for 11 years and despite eating meat and trying all forms of iron supplementation at different times and sequences, none of it worked to raise his iron or ferritin levels.
- Had low iron for 11 years, with ferritin averaging 38 ng/mL, and has finally boosted it back to healthy levels.
- Takes 10 milligrams of heme iron to get his iron levels up, as they are borderline.
- Recommends adequate Iron for hair health, noting it is in the Blueprint stack.
- Recommends supplementing with iron for brain health for both the mother and the baby during pregnancy.
Dave Asprey · Iron · warns
- Warns that if a doctor diagnoses anemia, one should not assume they just need more iron, as low hemoglobin doesn't always mean low iron and the issue can sometimes be how well the body is using iron.
- Notes that when energy intake is too low for training demand, nutrient intake often falls short, especially for iron, which is associated with impaired recovery.
- Recommends ensuring iron levels are good as it is a cofactor that can help thyroid function, especially with conversion issues.
- Egg yolks, particularly raw egg yolks, fatty cuts of meat, choline sources like that, making sure there's enough iron and a lot of the micro minerals, trace minerals, things like that. Those would be really important for bone marrow because mineral deficiencies are going to block that at the start.
- Warns that both too much and not enough iron can trash the body, highlighting the complex interactions between iron and copper.
- States that iron really helps in maintaining hair growth.
- States that many vegans don't get enough iron, which slows metabolism and makes it harder to build muscle.
- Warns that low iron in women leading up to and through the first 30 weeks of pregnancy can result in the baby having a lower IQ and being more likely to have ADHD and demyelination issues.
- Advises taking iron and calcium separately because they will bind together.
- Advises getting iron levels up through diet and supplementation, and to take iron and calcium separately because they will bind together.
Dr. Rhonda Patrick · Iron · uses
- Recently found out he needed to get on an iron supplement and noticed he gets less sore in his training after taking it.
- Advises that menstruating women should ensure they are getting enough iron.
- Warns that iron is not an innocuous supplement and should not be taken aggressively without proper testing, as it can be complicated and has significant downsides if levels are not understood.
- Dr. Patrick explains that breast milk is incredibly low in iron, and by six months, infants can develop iron deficiency anemia, so pediatricians recommend introducing iron-rich complementary foods at that time.
- Rhonda discusses Dr. Lithgow's work on how excess dietary iron affects protein homeostasis in worms, noting that increased iron levels in the diet accelerated aging and the accumulation of insoluble proteins.
- Dr. Patrick takes some iron during menstruation.
- Increased iron levels in the brain worsen cognitive test performance by as much as 10% in older adults, a phenomenon linked to brain atrophy and decline in memory and attention.
- Iron plays a central role in health across the lifespan. It forms the core of hemoglobin, the molecule in red blood cells...
- The requirement for iron is 1.8 times higher for vegetarians.
- The findings highlight the importance of proper nutrition during development and suggest that iron supplementation may be beneficial, especially during adolescence.
Peter Attia · Iron · recommends
- Recommends iron supplements for women of reproductive age who are iron deficient.
- Notes that deficiencies in certain vitamins and minerals, such as iron, can be a cause of hair loss in women.
- Delves into the crucial yet often overlooked topic of iron and iron deficiency.
- Explains that humans consume about 10 to 20 milligrams of iron per day, absorbing roughly 10% of that, which is 1 to 2 milligrams per day, perfectly offsetting the 1 to 2 milligrams lost daily.
- Peter emphasizes the importance of consuming an adequate amount of iron daily to prevent deficiency.
- Speculates that lower iron levels in women due to their menstrual cycle may offer a protective benefit against heart disease, citing data that metabolically deranged men benefit from therapeutic phlebotomy.
RAL Summary
Members OnlyTier 2 for Energy
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Blood, Nervous system, Muscular system
Combine with: Since this is an iron supplement, pair it with nutrients that support absorption and red blood cell formation: vitamin C (about 100-250 mg) taken with the iron enhances non-heme iron absorption, while vitamin B12 and folate (methylfolate) support red blood cell production and help address other causes of anemia. Vitamin A and copper support iron mobilization and utilization. Take iron apart from calcium, magnesium, zinc, coffee, tea, and high-dose antacids, which inhibit absorption, and away from meds by at least 4 hours. Use it only after testing ferritin and serum iron, and recheck levels periodically. For the aging and DNA repair goal, a more suitable stack would be NMN or NR, quercetin, resveratrol, and omega-3s, but avoid extra iron unless a deficiency is confirmed.
Possible side effects: The studies given report no side effects; the review summary mentions one buyer who vomited with stomach pain, and iron can be harmful in excess.
Supplement Facts
Ferrochel 25 mg
| Ferrochel | 25 mg | † |
Other ingredients: Hypromellose, Microcrystalline Cellulose, Leucine, Silicon Dioxide.
Directions: Suggested use: Take 1 capsule daily or as recommended by your health-care practitioner.
Barcode (UPC) 693749003458 · Label source: NIH label database · Report a label change
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Graded November 5, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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