Women's bodies do a lot and go through many changes throughout their lifetime. From growth and puberty to childbirth and menopause and everything in between, a woman's body needs many different nutrients throughout her life. One such nutrient is iron. Most of those deficient in iron are women and children. The best Iron supplements for women can help address these deficiencies.

Read on to learn why you need more iron as a woman, and how you can get it.

What Does Iron Do?

Iron is vital for the formation of hemoglobin. Hemoglobin is the protein in red blood cells that carries oxygen throughout your body. Iron also plays a crucial role in keeping you energized, supporting your immune function, and improving your cognitive development.

Why Do Women Need More Iron?

Women are at a higher risk of developing iron deficiency anemia due to factors such as menstruation, pregnancy, and diet. While the best iron supplements can help address these issues, here are some reasons that women become deficient:

Menstrual blood loss: Women need more iron than men due to menstrual blood loss. The average menstrual cycle causes the loss of approximately 30-80 ml of blood, which contains about 15-25 mg of iron.
Pregnancy: During pregnancy, the body's need for iron increases because of the rapid growth of the placenta, which supplies oxygen and nutrients to the fetus.
Adolescence: As girls grow, they have a greater need for iron to support the growth process. When they begin to menstruate, this can lead to the depletion of their already precious iron stores.
Diet: Statistics show that more women are vegan/vegetarian than men. Studies have shown that vegetarians and vegans are more likely to develop an iron deficiency because plant-based sources of iron are harder for the body to use.

It’s worth pointing out that iron deficiency does not affect men to the same extent as women. Iron supplementation can have potentially serious side effects for men, including an increased heart attack and stroke risk.

What Are Signs of Iron Deficiency in Women?

The most common symptoms of iron deficiency are tiredness and weakness. Over time, other serious symptoms can develop, including pale skin, shortness of breath and/or heart palpitations. Eventually, if these symptoms are left untreated, iron deficiency anemia can occur. However, if you have low iron, the best iron supplements can help women increase their iron levels before it becomes too serious.

How Much Iron Do Women Need?

Currently, recommended doses for women range from 8 milligrams to 27 milligrams, though your practitioner may recommend a different dose based on your needs. Here are the general guidelines:

Women: 18 mg daily
Postmenopausal women: 8 mg
Pregnant women: 27 mg

However, individual iron needs can vary based on age, pregnancy status, and overall health. It is best to work with a holistic healthcare practitioner to find the correct dose for you, which may be higher and more in line with the optimal daily allowance (ODA). ODA is a more personalized recommendation for nutrient intake based on your specific needs. Where as an RDA is the amount needed to avoid deficiency, the ODA is the amount required to thrive.

Best Iron Supplement Forms & Formats For Women

Several forms of iron supplements are available, including heme iron, iron bisglycinate, and liquid iron preparations. Each of these forms of iron has its own benefits and considerations for use in women.

An animal-based form of iron known as heme iron may be a good option for those who consume meat, but may not be eating enough daily or don’t absorb enough from the foods they eat.
For those that rather a plant-based iron supplement, iron bisglycinate is the better option. It’s not only derived from plants, but it’s very absorbable and gentle on the stomach and digestive tract, making it ideal for those with gastrointestinal issues.
Liquid iron preparations are another great option if you have difficulty swallowing pills. This form of iron is also absorbed more quickly by the body than other forms of iron supplements and is safe for use during pregnancy. It is also the safest form of iron for adolescents and children.

How Can Women Take Iron Supplements?

Following are a few tips for increasing the absorbability of your iron supplement.

When to take iron: Try to take iron supplements away from food. However, if you experience gastrointestinal side effects (including nausea, constipation or stomach upset), take your iron supplement with a small meal.
Should you take anything with your iron supplement? By taking vitamin C with your iron supplement, you will increase its absorbability. Some iron formulas will contain vitamin C for this very reason!
Be careful when taking iron supplements with certain medications. These include antibiotics and thyroid medication.
A few final notes on safety: Taking too much iron is not a good thing. This can lead to toxicity, which causes serious symptoms including vomiting and even organ damage. Also, keep your iron supplements out of reach of children.

As you can see, iron is an important nutrient for women given the bodily processes they go through in their lifetime. While you can obtain iron from your diet, it’s often not enough to correct a deficiency. Women who suspect that they may be deficient should consult their health care provider to obtain a blood test and dosage recommendation.