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You may have heard women need to consume more iron than men to stay healthy. This is true. Women lose a significant amount of iron during their menstrual cycles, meaning they need to consume more than twice the amount of iron as their male counterparts. (18 grams per day on average for women versus only 8 grams for men) After menopause, women need the same amount of iron as men, but if you’re a woman between the ages of 19-50, it’s possible you’re not getting as much iron in your diet as you need.

Lack of iron can lead to anemia. There are plenty of symptoms you might be suffering from the condition,  including fatigue, lack of focus, and shortness of breath. It’s very possible to get all your iron in the foods you eat. But if you need a little bit of an iron boost, check out these products listed below:

Don’t forget to check out our Product Recommendations Archives!

1. Garden of Life Iron Complex – Vitamin Code Raw Iron Whole Food Vitamin supplement

Source: Garden of Life Iron Complex

Garden of Life Iron Complex contains 22 mg of whole foods iron, vitamins C and B-12. $11.30 One user writes: 

“I have tried quite a few food/herbal-based iron supplements, and this one is by far my favorite. Garden of Life makes some incredible vitamins and supplements that I’ve always loved, so I’m not sure why it took me so long to try this. But, now that I have, I’ll never switch! My iron labs are finally normal, and I feel great!”

2. Megafood – Blood Builder

                                             Source: MegaFood Blood Builder                                 

MegaFood Blood Builder contains added beetroot for iron absorption. $14.07. Julie writes:

“I absolutely cannot say enough good things about this product I WAS always tired 😴 and lacked no energy as soon as I arrived home from work I needed a nap and my hair kept falling out Started taking this 2 a day for the last 3 months now I feel incredible my energy level is back my hair stopped falling out it’s growing more and so healthy I’m just amazed I will stress it took a good 3 months with these but I’m so glad I stuck with it I’m a lifer with this product!”

3. GNC Women’s Iron Complete

Source: Women’s Iron Complete

Women’s Iron Complete supplement contains vitamins A, C, B-12, and folic acid. At $9.49 for 60 capsules, it’s one of the better deals out there. One user writes: 

“Bow down to these. No upset stomach and no constipation. The new studies show taking iron every other day allows your body to absorb iron more efficiently. I have been feeling great since taking these, probably because I am no longer severely anemic.”

4. BeautyFit BeautyIron Iron Gummies For Women

Beautyfit BeautyIron is a chewable supplement with wildberry flavor. 15 mg of iron. At $22.74, it’s one of the higher end products on our list. One user writes: 

“It has been very difficult to find an iron supplement that can be tolerated by a family member prone to anemia usually do to being huge pills or just not sitting well on the stomach. These were easy to chew and swallow, and have worked quite well without the upset stomach.”

5. Go Healthy Natural Iron with Vitamin C Gummies

Go Healthy Natural Iron are chewable with vitamin C, vitamin B-12 and folate (as folic acid). Grape flavored. $14.99. However, they very few Amazon reviews. One user writes:

“I love gummies and these iron gummies are great. Will purchase again.”

6. EZ Melts Iron as Elemental Iron

Source: EZ Melts Iron

EZ Melts Iron is a fast melting supplement. Gluten-Free, Non-GMO, Natural Flavors, Natural Sweeteners, Natural colors. $18.04. Amy says:

“My 1.5-year-old son was diagnosed with anemia and the doctor prescriped ferrous sulfate. My son took it mixed in apple juice for about 4 months, but then wised up and started refusing juice. I ordered these to try (his doctor approved). He took 2 in the morning and 1 at night and in 3 months his iron level was up to a 12, so the doctor reduced his dose to one a day for maintenance.”

7. Rainbow Light – Certified Plant-Source Iron                                

Source:  Rainbow Light 

Plant-Source Iron contains NO gluten, wheat, milk, tree nuts, peanuts, soy, eggs, fish, shellfish. Contains ingredients for women of child-bearing age and pregnant women.  At $41.50, this is the most expensive option on our list. Marsha writes: 

“These are the best iron supplements. I was severely anemic and after 2 months of taking 2 a day I am fully recovered. I have my color back, I can breath deeply and I have far more energy. I chose rainbow light brand in particular because they were organic and the supplement was food sourced. I was very please with their performance.”

8. Yuve Whole Food Chelated Iron 18 mg supplement

Source: Yuve Whole Foods Iron                         

Yuve Whole Foods Iron is Non-GMO, certified gluten-free, Gelatin-Free and chemical free. They are also free of wheat, dairy, soy, yeast, sugar, sodium, artificial flavors, sweeteners, preservatives, colors, milk, peanuts, shellfish or fish. $14.99. Rhonda writes:

“I have been taking these and really feel they are so much better than the iron I had been taking for years due to mild anemia. I had labs a few days ago and my iron level was the closest to normal I have seen in years.”

9. Vitamin Friends Adult Iron Gummies

Vitamin Freinds Adult Iron Gummies are supplements are made using pectin and are fully allergen-free. $20.89. One user writes:

“Iron levels improved in about 2 months after starting to take this subsidy. I doubled the dosage because the gummies are not as iron rich as the standard iron supplements.”

10. Vegan Vitality


Source: Vegan Vitality

Vegan Vitality‘s multivitamin supplement contains Vitamin A, C, D, E, K, and Calcium. Multivitamin. $12.11. One user says: 

“Definitely worked for me. [I’d] recommend it to anyone. I felt different from the first couple of days taking this. I could do more stuff and feel more energetic during the day.”

Iron-Rich Recipes

If you’re more inclined to get your iron the old fashioned way, check out these recipes, all available on the FOODMONSTER APP

Edamame Black Bean Burgers With Soy Mayo

Edamame Black Bean Burgers With Soy Mayo
Image Source: Edamame Black Bean Burgers With Soy Mayo

Edamame is a  great source of iron, with one cup of cooked and shelled beans containing 20% of the daily recommended amount of iron, as well as 18 grams of protein and 8 grams of fiber. It is the perfect energy-boosting snack and can be eaten plain or with a variety of seasonings. Make these Edamame Black Bean Burgers With Soy Mayo!

Molasses Spelt Cake

Molasses Spelt Cake
Image Source: Molasses Spelt Cake

Not to be confused with regular molasses, which is lighter in color and much sweeter this Molasses Spelt Cake has a dark and much more bitter flavor. However, it also has a higher concentration of vitamins and minerals.

Protein-Packed Breakfast Quinoa Bowl

Protein-Packed Breakfast Quinoa Bowl
Image Source: Protein-Packed Breakfast Quinoa Bowl

This Protein-Packed Breakfast Quinoa Bowl has superfood status. It originated in the South American Andes of Bolivia and Peru thousands of years ago, and was considered to be a sacred crop by the Incas, who called it chisaya mama or “mother grain.”

Looking for more info on iron-rich plant-based food? Download the Food Monster App, it’s available for both Android and iPhone. The app is loaded with thousands of allergy-friendly & vegan recipes/cooking tips, has hundreds of search filters and features like bookmarking, meal plans and more!


Lead Image Source: Shutterstock