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
“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
“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
4. BeautyFit BeautyIron Iron Gummies For Women
“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
“I love gummies and these iron gummies are great. Will purchase again.”
6. EZ Melts Iron as Elemental Iron
“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
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
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
“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
“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.”
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 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
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
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!
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