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Haem Iron Supplements: The Complete Guide If you are considering haem iron supplements, this guide is for you. Using easy-to-understand language and terms, we will take you through all you need to know. We will answer all your questions, including the following: What is haem iron? What are the main dietary sources of haem iron? What are the different types of iron supplements? How much haem iron do I need? What are the best types of iron supplements? Let’s get started by looking at what haem iron is and why it’s such an important mineral.   What is Haem Iron? Iron is an essential mineral and plays a vital role in the body. It’s used to make red blood cells, which carry oxygen around the body, and it also contributes to normal cognitive function, normal energy metabolism and the normal formation of red blood cells. There are two different types of iron: haem and non-haem iron. Haem iron mainly comes from animal sources. Red meat, offal, poultry and fish are all excellent sources of iron. Non-haem iron comes from plant-based sources. These include fortified cereals and breads, rice, oats, nuts, beans and leafy greens. Best of all, dark chocolate is also rich in non-haem iron. Haem iron is more easily absorbed by the body than non-haem iron. Therefore, vegetarians have to eat twice as much iron as meat-eaters to get the same amount.   The Different Types of Iron Supplements There are several different types of iron supplements available – which are non haem sources of iron.These include: Ferrous sulfate Ferrous gluconate Ferric citrate Ferric sulfate Usually available as tablets and capsules, these iron supplements also come as salts or liquids. However, different types of iron supplements contain varying amounts of elemental iron. Most iron supplements contain non-haem iron.   Haem vs Non-Haem Iron When it comes to haem vs non-haem iron, the main difference is the body’s rate of iron absorption. Haem iron is absorbed at a much higher rate than non-haem iron. It’s estimated that the body absorbs only 2-20% of non-haem iron. In comparison, haem iron has a 15-35% absorption rate. Non-haem-based iron supplements are also more likely to result in side effects. Indigestion, stomach upset, flatulence, constipation and diarrhoea are common complaints associated with some types of iron supplements. While iron is essential to your overall health, some problems are associated with overdoing your intake of haem iron. Dramatically increasing the amount of haem iron in your diet can lead to inflammation, as well as causing damage to gut cells due to the production of hydroxyl, a free radical. Your body finds it much easier to regulate iron absorption from plant-based foods, meaning that although haem iron is more easily absorbed, the body is not so good at regulating this process. As a result, it’s important to find the right balance of haem vs non-haem iron. Are They Absorbed Differently? Just as there’s a difference in how the body absorbs haem and non-haem iron, absorption of iron supplements also varies.  A lot depends on how and when you take your iron supplements. Vitamin C is known to help with iron absorption, and some supplements must be taken with a glass of orange juice to maximise their performance. To get the best absorption, other iron supplements need to be taken alongside food. Even with these measures, lots of people still experience the unwanted side effects of nausea or an upset stomach. By contrast, Active Iron has twice the absorption compared to standard ferrous sulphate supplements, and its gentle formula means you can take it on an empty stomach. Liquid iron supplements are often proposed as an alternative for those who experience side effects such as constipation or nausea. It’s suggested the liquid format is gentler on the stomach and easier for the body to absorb. However, manufacturers tend to make liquid iron supplements with low potency, as a safety precaution in case a child accidentally drank the liquid iron, which could cause serious health complications. Furthermore, some foods are known to affect your body’s ability to absorb iron. Healthcare professionals usually advise avoiding taking iron supplements with tea, coffee, milk and dairy products. Wholegrain cereals with high levels of phytic acid are also best avoided.   How Much Haem Iron Do You Need?  How much iron you need depends on your sex, age and lifestyle. Generally, women need more iron than men due to menstruation, pregnancy and breastfeeding. The EU uses a system called Nutrient Reference Value (NRV), which sets out the average daily amount of vitamins and minerals needed for good health. The NRV for iron is currently 14mg. The US Department of Health has set out the following recommended daily allowance (RDA) for males and females depending on age. Age Male Female Pregnancy Breastfeeding 1-3 years 7 mg 7 mg     4-8 years 10 mg 10 mg     9-13 years 8 mg 8 mg     14-18 years 11 mg 15 mg 27 mg 10 mg 19-50 years 8 mg 18 mg 27 mg 9 mg 51+ years 8 mg 8 mg     The RDA covers iron from all sources, haem and non-haem, plus any iron supplements. Vegetarians and vegans need to eat twice as much iron in their diet as meat-eaters to achieve their RDA. Haem iron from meat and haem iron supplements is more easily absorbed by the body. Furthermore, if you are an active athlete, then you may need more iron in your diet, as the body’s muscles use iron to make energy. If you participate in endurance sports such as running, rowing and cycling, increasing your iron intake may enhance your overall performance. Iron helps by transporting oxygen to tired muscles more efficiently. The Best Types of Iron Supplements  So, what are the best types of iron supplements? When selecting the right supplement for you, the main things to consider are: iron absorption potential side effect When selecting an iron supplement, it is important to focus on one which provides the maximum amount of absorption of iron, while also minimising the side effects. Now that you know all about haem and non-haem iron, it’s time to discuss iron supplements. In an ideal world, you should get most of your iron intake from your diet. However, some people may be unable to do this or may decide that they need to complement their dietary intake of iron. That’s where iron supplements come in. Iron supplements provide an easy and convenient way for people to increase their iron intake, but many oral irons on the market are difficult for the body to absorb. Many manufacturers recommend taking their supplements with a source of vitamin C to better aid absorption, although they can still lead to side effects like an upset stomach, constipation, or diarrhoea. Active Iron is a superior choice to other iron supplements although it is also a non haem source, it is formulated to be both kind and gentle to the stomach. Active Iron increases the amount of iron absorbed by targeting the body’s natural site of iron absorption, in the intestine. In fact, Active Iron is clinically proven to be more highly absorbed compared to standard iron supplements.* The ground-breaking technology in Active Iron protects the iron with a special whey layer allowing it to bypass the stomach, where most iron supplements are broken down and oxidised. This means whatever your needs, you will be getting the maximum amount of iron with the satisfaction of reduced side effects. If you want to increase your iron intake without unwanted side effects, try Active Iron today.     For Athletes Active exercisers often find they need additional iron in their diets, and they can top up their iron intake during periods of sustained and heavy training with supplements. Intense exercise can put your body under stress, affecting your ability to absorb iron, leading to an ever-increased need. Active Iron is the answer for many athletes. Active Iron Advance is Certified by the Informed-Sport programme, so athletes can be confident that Active Iron is free from prohibited sports substances. The unique formulation Active Iron will help increase iron absorption, which in turn helps you give your best performance. Vegetarians Many vegetarians, particularly women with periods, find it hard to get enough iron from food sources alone. As we have seen, plant-based non-haem iron is less easily absorbed by the body. However, for ethical reasons, many vegetarians do not want to take heme iron supplements, as this comes from animal sources. The good news is that Active Iron is a vegetarian-friendly supplement. The unique whey protein formula is also free from artificial preservatives, sugar, wheat and gluten. Active Iron is the preferred choice for many vegetarians wanting to supplement their iron intake. Pregnant Women During pregnancy, the body needs more iron to transport oxygen around the body and to support your growing baby. The iron RDA for pregnant women increases from 18 mg to 27 mg. Many women find it a struggle to get all the iron they need during this time, and it can be very easy for pregnant women to develop inadequate iron levels. Once levels have become inadequate, it is nearly impossible to rebuild these levels through diet alone. Active Iron is a great solution for Pregnant women. Active Iron is safe for consumption prenatally, during pregnancy, and while breastfeeding. Its gentle formula is kind on your stomach, delivering much-needed iron in a non-constipating formula.  Active Iron Pregnancy Plus is specially formulated for pregnancy, and is widely recommended by midwives and healthcare professionals. Haem Iron Supplements Conclusion Eating a healthy, balanced diet is the best way to ensure you get enough iron – both haem and non-haem. However, sometimes you might need some extra help. Athletes, vegetarians, and pregnant women all have an increased need for iron. Selecting the right iron supplement is a big decision, as we must consider factors like lifestyle, side effects, and personal iron requirements. Active Iron is recommended by healthcare professionals and loved by consumers. Its non-constipating formulation is clinically proven to provide a high amount of absorption of iron*, and is gentle on the stomach,*** helping to avoid unwanted side effects. Active Iron is safe for pregnancy, is vegetarian-friendly, and can even be taken on an empty stomach. *Wang et al. 2017, Acta Haematological, 138: 223-232

Haem iron is a form of iron that’s rarely talked about. You find haem iron in animal products, such as red meat, poultry, seafood, and muscle tissue. But let’s rewind a little bit.  There are two types of iron: Haem iron – found in meats. Non-haem iron – found in plant-based foods. Your body absorbs haem iron quicker and more effectively than non- haem iron, meaning that those on a vegetarian or plant-based diet may find they struggle to consume adequate amounts of iron on a daily basis. In this article, we are going to discuss everything you need to know about haem iron, including: The different types of iron. The health considerations of haem iron. Foods that have haem iron. Foods that have non-haem iron. Supplementing with iron. Let’s start with differentiating between the two types of Iron.   What are the Different Types of Iron? As already mentioned, there are two types of iron – haem and non-haem iron. Meat is recognised by most as being a primary source of iron, but plenty of vegetarian-friendly foods are high in iron as well, including spinach, beans, and even chocolate! haem iron is best found in sources of red meat, which contains blood proteins and haemoglobin. The name “haem iron” comes from the haem protein that’s attached to a lone iron atom. The primary source of non-haem iron is plant-based food. The majority of the iron we consume is non-haem iron. Foods like rice, oats, wheat, nuts, fruits, beans all have high amounts of non-haem iron. Your body absorbs haem iron at a higher rate compared to non-haem iron, meaning that those on a plant-based diet may not get enough iron through their diet alone. If you are a vegetarian or a vegan, you should keep in mind that your body only absorbs 2-20% of non-haem iron, whereas haem iron from animal-based sources has a 15-35% absorption rate. Becaues of this, vegetarians and vegans have to consume twice as much iron in their diet as meat-eaters, to absorb the same amount of iron.Fortunately, there are lots of great sources for non-haem iron.  Foods like beans and leafy greens are one of the best vegetarian/vegan sources of iron. Whole-grain foods like cereals have plenty of iron in them, which makes them another attractive option for vegetarians. Certain foods can reduce non-haem iron absorption. Dairy products, eggs, fibre, as well as tea and coffee, can all interfere with the way you absorb non-haem iron.  The good news is that you can improve your absorption of non-haem iron from food by taking vitamin C.   The most common form of supplementary iron is non-haem iron, if you are unsure when to take iron, you can check out our post on the best time to take iron.     Which Foods Have Haem Iron? All haem iron comes from animal-based sources. Red meat and organ meats, in particular, have high amounts of haem iron. Also, foods like clams, oysters, mussels, venison and lamb chops all have a healthy amount of haem iron (between 2-23 mg). Red meat is not only an excellent source of haem iron, but it is also a source of high-quality protein as well. If you want to increase your intake of iron, and specifically haem iron, you should aim to include more animal-based foods in your diet.    Sources of Haem Iron As we have seen, the main source of haem iron is meat. This is because meat has many blood proteins and haemoglobin, which help the body transport oxygen. If you want to increase the amount of haem iron in your diet, here are the best foods to include. Organ meats: Kidneys, liver, brain and heart are incredibly nutritious and score highly for haem iron. The liver, in particular, is one of the most nutrient-dense organ meats and contains plenty of haem iron. Red meat: Often given bad press, red meat is, however, packed full of protein and essential vitamins and minerals, including iron. When it comes to haem iron, all red meats pack a punch. Including lots of steaks, chops and mince in your diet will increase your haem iron intake. Poultry: Although not as iron-rich as red meat, chicken and turkey are nevertheless good sources of haem iron. Fish and shellfish: Other excellent choices rich in haem iron include fish and shellfish. Canned varieties of fish, especially sardines and tuna, are excellent choices. And clams, oysters and mussels will also deliver a healthy dose of haem iron. Most people get enough haem iron from their diet. However, others find it difficult to get sufficient iron from food alone. These people may choose to increase their intake of iron supplements.     Which Foods Contain Non-Haem Iron?  For vegetarians and vegans, there are plenty of good options to get enough iron from plant-based sources.  Here are some of the best sources of non-haem iron: Legumes  Foods like tofu, tempeh and soybeans are packed with high-quality iron. They are rich in fibre as well as protein, so they can definitely support your healthy lifestyle. Other great sources of non-haem iron are lentils and beans. Nuts Nuts and seeds are not only packed with iron but with high-quality protein and fats as well. They can help you increase your iron and omega-3 fatty acids intake. Veggies Vegetables including leafy greens, potatoes, tomatoes and mushrooms are all non-haem iron-rich foods. Leafy green vegetables such as spinach contain oxalates which can make the iron in these foods difficult to absorb. Eating non haem iron rich foods with haem iron rich foods such as meat can also help increase absorption. Fruits Most people aren’t aware that fruits have high amounts of iron. Foods like prunes, olives and mulberries are all great sources of iron. They are also rich in fibre and other vitamins which means that adding them to your diet will help your healthy lifestyle. Whole Grains Whole grains are incredibly beneficial as long as they aren’t processed. When they are processed, they lose fibre, antioxidants and minerals like iron. That’s why whole grains typically have more iron than processed grains. Coconut Milk Coconut milk is high in fat and it’s also an excellent source of vitamins and minerals like magnesium, copper, manganese and iron. Dark Chocolate One of the most delicious foods containing non-haem iron is dark chocolate. It’s full of nutrients like magnesium, copper and iron. Also, dark chocolate has a lot of fibre which will keep you full.   What are the Health Risks of Haem Iron? While iron is an essential mineral for your body, massively increasing your absorption of haem iron can cause a few problems. Too much iron can lead to problems like inflammation and even DNA damage because of the production of a dangerous free radical that’s called hydroxyl.  It’s all about striking the right balance. If you don’t have enough iron in your system, you’re risking not giving your body the resources it needs to function properly.  Your body can naturally regulate the iron you absorb from plant-based foods which prevents iron overload. Haem iron from animal-based foods is more easily absorbed, but your body does not regulate it very well.     Conclusion To summarize, you can find haem iron in animal-based foods like red meat, chicken and fish.  Plant-based foods, on the other hand, contain non-haem iron (which is harder to absorb). Your body has systems in place to regulate your non-haem iron intake, but it doesn’t regulate the intake of haem iron as easily, so it is all about getting the right balance between eating animal and plant-based foods.  Excellent sources of non-haem iron are foods include nuts, whole grains, leafy greens and dark chocolate. Another great way to ensure you get a healthy amount of iron is by taking iron supplements, however many people complain of side effects from poorly-absorbed iron supplements. One way to combat this problem is taking vitamin C along with your iron supplement. However, Active Iron doesn’t have this issue. Active Iron works synergistically with your body to ensure you get the right amount of iron while being gentle on your stomach.    *Wang et al. 2017, Acta Haematological, 138: 223-232

Many people feel the positive effects of taking an iron supplement after three weeks, but it may take up to 12 weeks to feel a noticeable increase in iron and energy levels¹.  Iron needs differ from person to person; as such, everyone feels the effects of iron supplementation on their own timelines. Each person will experience different levels of sensitivity, side effects, and positive improvements from iron supplements.  Here we will break down some of the most common questions about restoring iron levels, so you can be confident that you are getting the most from your iron supplement.   How Long Will My Iron Supplement Take To Work & What Does That Mean?  If you were to Google “How long does it take for iron supplements to work?” the current AI-generated answer suggests one to four weeks. However, it’s impossible to predict exactly when you’ll feel the effects. Several factors influence iron absorption and the rate at which your body responds, including the time of day you take iron, your overall iron requirements, and your individual metabolism. It’s also important to distinguish between how long it takes for iron to “work” (typically when you notice improved energy) and how long it takes for your body to absorb iron.  How Long Does It Take Active Iron To Work?   Active Iron is clinically proven to increase iron and energy levels within six weeks¹, though many people notice improvements after about three weeks. The timing depends on how efficiently your body absorbs iron. Active Iron is formulated for optimal absorption², helping your body gradually build iron stores so you can start feeling the benefits within a few weeks, depending on individual differences. Active Iron is also clinically proven to be gentle and non-constipating and can be taken on an empty stomach. How Long Does It Take For Your Body To Absorb Iron?  The time it takes to restore iron in your body depends on several factors:  Reason for low iron levels: Low iron due to poor diet, heavy periods, or blood loss can affect how quickly your levels recover.  How low your levels are: The further below normal your iron levels are, the longer it takes to replenish them.  For example, if you experience regular or heavy periods, it may take longer to rebuild iron stores because you continue to lose iron. On the other hand, if dietary intake is low but supplementation is consistent, iron levels can improve more steadily, especially with supplements designed for good absorption.  What To Consider When Taking Iron Supplements  Maintaining an iron-rich diet can be challenging, especially if you follow a restricted diet, e.g. vegetarian.   Foods that can reduce iron absorption  Certain foods and nutrients naturally inhibit iron absorption, making it harder to reach optimal iron levels. These include:  Phytic acid (commonly found in grains and legumes)  Tannins  Polyphenols (found in tea, coffee and matcha)  Milk  Caffeine  Some proteins present in soybeans  Given that many people start their day with a cup of coffee or a bowl of milk and cereal, it’s easy to see why getting enough iron can be a challenge.  Foods That Can Increase Iron Absorption  Some foods can increase your body’s ability to absorb iron and are often recommended alongside iron supplements. These include:  Citrus fruits and citric acid – lemons, oranges, orange juice  Vitamin C-rich foods  Foods containing vitamin A and beta-carotene  Incorporating these foods into your diet can help improve iron absorption and support your overall iron levels.  If you feel tired and fatigued all the time or suspect having low iron levels, the best step is to consult your GP. They can perform a blood test to identify whether low iron is contributing to your wellbeing and determine the underlying cause. When you speak to your GP, we would recommend asking them to check both your ferritin and haemoglobin levels, as these give a fuller picture of your iron stores and overall iron status. Based on the results, your GP can advise if an iron supplement would be suitable for you.  Conclusion: How Long do Iron Supplements take to Work?  Iron supplementation can take several weeks to show noticeable effects, with timing varying based on individual needs, absorption efficiency, and dietary factors. Combining supplements with an iron-friendly diet can support faster recovery. Active Iron is a good choice for those looking for a supplement, as it is clinically proven to increase iron and energy levels¹ while being gentle on the stomach.   Iron Absorption FAQ’s  How quickly do iron supplements work?  Many people feel the positive effects of taking an iron supplement after three weeks, but it may take up to 12 weeks to feel a noticeable increase in iron and energy levels.  How long should I take iron supplements for?  Iron supplements should be taken for at least 6 months and up to 12 months. The best way to ensure adequate absorption is to take them on an empty stomach or allow 2 to 3 hours between meals, as certain foods, drinks, and medicines may inhibit iron absorption.  How long does it take to raise iron levels with food?  Raising iron through diet alone can be difficult, especially for those with increased needs, e.g. restricted diets, pregnancy, and heavier periods. Dietary iron comes in two forms: Haem and Non-Haem. Haem iron, found in red meat, offal, and poultry, is absorbed more easily and is best for boosting iron levels. Non-Haem iron sources include fortified cereals and leafy greens like broccoli and cabbage.   How do you know if iron tablets are working?  Everybody responds to iron supplements differently, but most people can expect to see an improvement in their energy levels, an improvement in their ability to concentrate and a healthier immune system.   These signs may not be very pronounced, so it’s still important to review how much iron you consume through your diet and how well your iron pills are being absorbed.  If you have any concerns that your iron pills are not working, you should consult your GP.   Sources:   Ledwidge, M. et al. PRECISION Study. Int J Clin Pharm (2023) https://doi.org/10.1007/s11096-023-01640-7   Wang et al. 2017, Acta Haematologica,