Iron is an essential mineral that supports oxygen transportation, energy production, and immune function. Deficiency can lead to fatigue, pale skin, and increased susceptibility to infections. While a balanced diet rich in iron sources like red meat, lentils, and spinach can help, some individuals—such as menstruating women, pregnant individuals, and those with dietary restrictions—may require supplementation.
I tested a variety of iron supplements in different forms: capsules, gummies, liquids, sprays, and chewables. Whether you’re looking for a vegan option, a gentle formula for sensitive stomachs, or a high-absorption supplement, I’ve got you covered. Below are my top picks and key considerations before choosing an iron supplement.
Best Iron Supplements at a Glance
Best Iron Tablets
- Thorne Research Iron Bisglycinate (25mg Capsules) – Best overall iron supplement
- Garden of Life Vitamin Code Raw Iron – Best for vegans
Best Iron Capsules
- Nature Made Iron 65 mg Tablets – Best value iron supplement
- NOW Foods Iron 18 mg (Ferrochel Gentle Iron) – Best high-absorption capsule
Best Liquid Iron
- MaryRuth’s Organic Liquid Iron – Best liquid iron supplement
- Floradix Liquid Iron + Herbs – Best for vegetarians
- Spatone Liquid Iron Sachets (with Vitamin C) – Best for convenience
Best Iron Sprays
- BetterYou Iron Oral Spray (10mg) – Best for digestive issues
Best Iron Gummies
- Novomins Iron Gummies (20mg) – Best chewable iron supplement
Best Iron Supplements 2025
Best Iron Tablets: Reliable and Effective
Thorne Research Iron Bisglycinate (25mg Capsules)
This iron supplement provides 200% of the daily recommended value and is easy on the stomach. Our testers found it gentle and effective for maintaining iron levels without digestive discomfort.
Available from: Amazon
Garden of Life Vitamin Code Raw Iron
With a blend of iron, B vitamins, and vitamin C, this vegan-friendly supplement is designed for optimal absorption. It’s a great choice for those following a plant-based diet.
Available from: Amazon
Best Iron Capsule: Convenient and High Absorption
NOW Foods Iron 18 mg (Ferrochel Gentle Iron)
This budget-friendly option provides highly absorbable iron while being gentle on digestion. It’s a great everyday supplement for those needing a simple, cost-effective option.
Available from: Amazon
Best Liquid Iron: Easy to Take and Absorb
MaryRuth’s Organic Liquid Iron
This liquid iron is free from additives and preservatives, making it a clean and effective choice. It’s especially great for those who struggle to take pills.
Available from: Amazon
Floradix Liquid Iron & Vitamin Formula
A trusted vegetarian-friendly formula, Floradix combines iron with B vitamins and herbal extracts for better absorption. Just keep in mind that refrigeration is required after opening.
Available from: Amazon
Best Iron Sprays: Fast Absorption and Digestive-Friendly
BetterYou Iron Oral Spray
Designed to bypass digestion, this oral spray delivers iron directly into the bloodstream. A great option for those with digestive sensitivities.
Available from: Amazon
Best Iron Gummies: Tasty and Effective
Novomins Iron Gummies
These sugar-free, chewable gummies offer a pleasant taste while providing a bioavailable form of iron. Ideal for those who dislike swallowing pills.
Available from: Amazon
How Much Iron Should You Take?
The recommended daily iron intake varies based on age, gender, and health status:
- Men & Postmenopausal Women: 8mg/day
- Premenopausal Women: 18mg/day
- Pregnant Individuals: 27mg/day
If you have an iron deficiency, consult a healthcare provider before starting supplementation.
What to Look for in an Iron Supplement
- Form of Iron: Ferrous bisglycinate is the most absorbable and gentle on digestion.
- Added Nutrients: Vitamin C enhances absorption, while folate and B12 support red blood cell production.
- Type of Supplement: Tablets, capsules, liquids, sprays, and gummies all offer different benefits depending on personal preference.
- Quality & Testing: Look for third-party tested brands for purity and potency.
Final Thoughts
Iron supplements come in many forms, so choosing the best one depends on your dietary needs and personal preferences. Vitabright Gentle Iron is a great all-around option, while California Gold Liquid Iron offers an easy-to-take alternative. For those with digestive sensitivities, BetterYou Iron Spray is a solid choice.
Always consult with a healthcare provider before adding iron supplements to your routine, and make sure to choose a high-quality product for optimal absorption and effectiveness.
Do you take iron supplements? Share your experience in the comments!
