Iron & Vitamin C

Iron is essential for transporting oxygen through the blood, producing energy at a cellular level and maintaining normal cognitive function. It is one of the most common nutritional deficiencies in the UK, particularly among women of menstruating age, vegetarians and those with digestive conditions that affect absorption.

This supplement uses ferrous bisglycinate, a chelated form of iron that is significantly better absorbed than the ferrous sulphate commonly prescribed by GPs. Because the iron is bound to the amino acid glycine, it is gentle on the stomach and far less likely to cause the constipation, nausea or digestive discomfort that many people experience with standard iron tablets.

Vitamin C (ascorbic acid) is included because it enhances non haem iron absorption by 2 to 3 times. This pairing means more of the iron you take actually reaches your bloodstream.

Iron should only be supplemented when a blood test has confirmed low levels. Ferritin is the most useful marker and should ideally be above 50, with many practitioners targeting 70 to 100 for optimal energy and hair health. Most people begin to notice improvements in energy within 2 to 4 weeks, with full restoration of iron stores typically taking 3 to 6 months.

Take 1 capsule once per day with a meal.

Ferrous bisglycinate can be taken with food without a major reduction in absorption, unlike ferrous sulphate which is best absorbed on an empty stomach but often causes nausea when taken that way. Taking it with a meal makes it easier to tolerate and maintain as a daily habit.

Avoid tea, coffee, dairy or calcium supplements within 2 hours of your iron capsule, as these can significantly reduce absorption. If you take a zinc supplement, separate it from iron by at least 2 hours as well.

At 1 capsule per day, 90 capsules provides a full 3 month supply, which aligns with the recommended retest interval. After 3 months of consistent use, a follow up blood test for ferritin and haemoglobin will confirm whether to continue, adjust or stop.