Stop Using The Wrong Iron Supplements

In my Balance course, I always stress the importance of choosing supplements that actually support your body, not just whatever is most commonly recommended on social media. This is especially important when it comes to iron, because the most commonly known forms — ferrous sulfate and ferrous fumarate — often cause unpleasant side effects like nausea, stomach pain, gas, diarrhea, and constipation. But the good news is, there are better options, and I have created a detailed comparison of their price points, absorption rates, and effects on the stomach for you!

Here’s a breakdown of the 7 most common forms of iron supplements so you can find the best fit for your body — make sure you scroll to the end to find out which type of iron supplement I recommend for PMS, endometriosis, and PCOS support!

Ferrous Sulfate $

How it is made: It is extracted and refined from ferrous salts, often as a byproduct of steel manufacturing.

Absorption rate: Approximately 10-15%.

Effect on the stomach: It can irritate the stomach lining, leading to nausea, constipation, or diarrhea.

Length of use: Often used short-term for iron deficiency anemia; long-term use may be discouraged due to side effects.

Forms: Available in both liquid and solid (tablets or capsules) formulations.

Ferrous Fumarate $

How it is made: Derived from fumaric acid, often produced synthetically.

Absorption rate: Approximately 10-15% — comparable absorption to ferrous sulfate, but offers more elemental iron per dose.

Effect on the stomach: It can cause stomach irritation and constipation is a common side effect.

Length of use: Often used short-term for iron deficiency anemia; long-term use may be discouraged due to side effects.

Forms: Typically only available in sold form (tablets or capsules).

Ferrous Gluconate $

How it is made: It is created by combining ferrous iron with gluconic acid.

Absorption rate: Approximately 8-12%.

Effect on the stomach: Gentler on the stomach compared to ferrous sulfate, but can still cause stomach cramps, constipation, or diarrhea.

Length of use: More suitable for both short-term and long-term use for those who need a supplement option that is gentler than ferrous sulfate or ferrous fumarate, but which is still on the cheaper side.

Forms: Most commonly found in solid form (tablets), but it can sometimes be found in liquid form.

Heme Iron Polypeptide $$$

How it is made: Extracted from hemoglobin in animal sources, typically bovine.

Absorption rate: Very high (15-35%) as it bypasses typical non-heme absorption pathways.

Effect on the stomach: Minimal side effects, as it is naturally bioavailable and well-tolerated.

Length of use: Ideal long-term use in cases of chronic iron deficiency, especially for individuals with absorption issues.

Forms: Available in sold form (capsules or tablets).

Carbonyl Iron $$

How it is made: Composed of pure elemental iron in fine, powdery form.

Absorption rate: Approximately 10-20%, though at a slower rate than other forms.

Effect on the stomach: Gentle on the stomach due to its slow absorption, reducing the risk of side effects.

Length of use: Suitable for both short-term and long-term use.

Forms: Typically found in solid form (tablets and chewables).

Ferrous Polysaccharide $$

How it is made: It’s made from combining iron with a polysaccharide complex to create a protective coating.

Absorption rate: A moderate 10-20%, but at a slower rate than ferrous salts.

Effect om the stomach: Very gentle, with a low risk of gastrointestinal side effects.

Length of use: Is great for long-term use, especially for individuals prone to stomach upset.

Forms: Available in solid (capsules) and liquid forms.

Ferrous Bisglycinate $$

How it is made: A chelated form where iron is bound to glycine, an amino acid.

Absorption rate: High absorption of 20-25% due to its chelated structure.

Effect on the stomach: It’s pairing with glycine makes it very gentle on the stomach and it is generally considered the gentlest form of iron supplementation.

Length of use: Ideal for long-term supplementation, particularly for those with sensitive stomachs or chronic deficiencies.

Forms: Commonly found in solid (capsules) and liquid forms.

Before you start taking an iron supplement, you should definitely consult a doctor and have your iron levels tested so that you can ensure that you are taking the correct amount. Once you know how much you need, I recommend that you try Ferrous Bisglycinate if you struggle with cyclic or functional iron deficiency due to endometriosis, PCOS, PMS, or menorrhagia.

Two brands that I like for Ferrous Bisglycinate are:

NOW — their iron is $12.99 for 120 capsules (18 mg per capsule)
Country Life — their iron pills are $17.49 for 90 capsules (25 mg per capsule)

I have chosen these brands because each of them DO NOT contain soy, milk, eggs, wheat, tree nuts, or shellfish.

Finding the right iron supplement can make a huge difference — but it’s just one part of the bigger picture. If you’re looking to support your hormones, reduce bloating, boost your energy, heal your skin, and feel your best throughout your cycle, my Balance course breaks it all down in a way that actually makes sense.

I’m here for you girly! xo