Iron Bisglycinate

Iron is essential for [1]:

Energy: iron-dependent enzymes are part of the energy production cycle inside cells.

Cognitive function and brain health: iron plays a crucial role in oxygen transportation in the brain, cognitive energy production, and synthesising neurotransmitters like serotonin, dopamine, adrenaline, and noradrenaline [2].

Building red blood cells and haemoglobin: for oxygen transportation around the body.

Healthy immune function: iron is essential for a balanced response from both the innate and adaptive immune systems. It regulates the development and function of T-cells, B-cells, and Natural Killer cells [3].

Normal cell division: iron-dependent enzymes play an important role in cell metabolism and DNA synthesis [4]. Too much or too little iron can have a negative impact on cell health.

Common signs of iron deficiency include [5]:
- Breathlessness.
- Fatigue, feeling tired and listless
- Poor memory and concentration, brain fog.
- Paler skin.
- Heart palpitations.
- Headaches.

Yes, in fact iron bisglycinate is considered to be more bioavailable than ferrous sulphate and less likely to cause gastrointestinal side effects like constipation, nausea, and stomach pain.

Ferrous sulphate is an iron salt whereas iron bisglycinate is a chelated form of iron (the iron is bound – “chelated” - to glycine). Because the chelation process provides greater bioavailability of iron, the dosage for iron bisglycinate is usually lower than for ferrous sulphate.

Researchers looking at the prevention of iron deficiency in pregnancy found that 25mg of iron bisglycinate was as effective as 50mg ferrous sulphate in preventing iron deficiency. In addition, the participants taking iron bisglycinate had fewer side effects and their newborn babies were slightly heavier [6].

Iron bisglycinate may be helpful if you are:

- Vegetarian, vegan, or following a largely plant-based diet. Plant sources of iron (called non-haem iron) are not as bioavailable as the haem iron found in meat, fish, and other animal products.

- Experiencing frequent heavy periods: menstru
al blood loss can affect iron levels.

-  Managing iron-deficiency anaemia.

- Pregnant or breastfeeding.

- Using medication that interferes with iron absorption, e.g. antacids, PPIs (proton-pump inhibitors), antibiotics, and bisphosphonates.

- Managing a gastrointestinal condition like Coeliac or Crohn’s disease that might impact iron absorption in the gut.

- A frequent blood donor. Regular blood donation can affect iron levels. It is important to have your iron levels monitored while using an iron supplement as excessive amounts of iron can be just as problematic as low amounts.

Yes, some medications can impair the absorption of iron while others may be affected by an iron supplement. We recommend you speak to your healthcare provider before using this supplement if you are pregnant, breastfeeding, taking prescription medications, or under medical supervision.

Iron bisglycinate is very well tolerated compared to other forms of iron and has a far lower risk of causing constipation or other digestive side effects.

We recommend taking it with food but not with black or green tea, dairy, or a meal rich in wholegrains (e.g. beans, nuts, seeds, and wholegrains) as they may interfere with iron absorption [7].

1. Nutraceuticals Group, 2024. Full list of EFSA health claims 

2. Jáuregui-Lobera, I. 2014. Iron deficiency and cognitive functions. Neuropsychiatric Disease and Treatment, 10, 2087. 

3.Ni, S., Yuan, Y., Kuang, Y., & Li, X. 2022. Iron Metabolism and Immune Regulation. Frontiers in Immunology, 13, 816282.

4. Khan, A., Singh, P., & Srivastava, A. 2020. Iron: Key player in cancer and cell cycle? Journal of Trace Elements in Medicine and Biology, 62, 126582.

5. NHS, 2024. Iron deficiency anaemia. 

6. Milman, N., Jønsson, L., Dyre, P., Pedersen, P.L., Larsen, L.G. 2014. Ferrous bisglycinate 25 mg iron is as effective as ferrous sulfate 50 mg iron in the prophylaxis of iron deficiency and anemia during pregnancy in a randomized trial. Journal of Perinatal Medicine 42(2):197-206

7. Petroski, W., & Minich, D. M. 2020. Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929