Iron Bisglycinate
Updated Dec. 11th, 2024 | Read Time: 4 Minutes | What You Will Learn:
- Symptoms of Iron Deficiency
- Iron's Bioavailability
- How Mineral Supplements Work: Elemental vs Whole Molecular Weight
- What Is Iron Bisglycinate?
- Superior Absorption of Iron Bisglycinate
- Formats and Dosages of Iron Bisglycinate
- Cautions and Other Important Info
- Reader Comments (3)
Iron supplements are a convenient and reliable way to replace our body's iron stores. But not all forms of iron are created equal. For starters, many iron supplements are known to cause digestive upset like diarrhea and nausea. Furthermore, many iron supplements aren’t well absorbed by your body, luckily there's a solution to both issues, iron bisglycinate.
Read on to learn about iron bisglycinate, a highly absorbable form of iron that offers several advantages over other types of iron (think: fewer side effects!). Ready? Let’s go!
Symptoms of Iron Deficiency
When you are deficient in iron, your body is not efficient at producing red blood cells. This can lead to a variety of symptoms, including:
- feeling tired and weak
- rapid heartbeat
- trouble concentrating or remembering things
- dizziness
- chest pain or shortness of breath when exercising
- pale skin
- brittle nails
- hair loss
Iron's Bioavailability
Iron supplements are available in various forms; however, unlike iron bisglycinate, these standard forms of iron are known to have poor bioavailability. In other words, this means that your body cannot absorb them, and you are more likely to experience digestive disturbances when we take them.
How Mineral Supplements Work: Elemental vs Whole Molecular Weight
When shopping for an iron supplement, you will likely notice either molecular or elemental weight. What does this mean? Elemental iron is the amount of iron that is available for absorption by the body. Whole molecular weight, on the other hand, refers to iron that is combined with other compounds.
What Is Iron Bisglycinate?
Iron bisglycinate is a chelated form of iron, which means that it is bound to an amino acid, in this case, glycine. Chelation is a process that enhances the bioavailability and absorption of minerals by protecting them from interactions with other compounds in the digestive tract that can inhibit absorption.
In fact, you may have heard of magnesium bisglycinate, a well-known form of magnesium that is highly absorbable and less likely to cause digestive troubles. What magnesium bisglycinate and iron bisglycinate have in common is glycine! Both iron bisglycinate and magnesium bisglycinate share similar properties, including high bioavailability and minimal gastrointestinal side effects.
Superior Absorption of Iron Bisglycinate
Let's look a the absorbability of iron bisglycinate in a little more detail. This form has been shown in various studies to be better absorbed than other forms of iron (for example, iron sulfate and iron gluconate). The chelation of iron with glycine enhances its solubility and stability, allowing for better absorption in the gut. Since glycine is also actively transported across the intestinal lining, this can further improve the absorption of iron bisglycinate. This increased absorption makes iron bisglycinate an ideal choice for individuals who struggle with iron deficiency or have difficulty absorbing iron from other sources.
Formats and Dosages of Iron Bisglycinate
Formats: Iron bisglycinate is available in different formats, including capsules, tablets, and liquids. You will also find iron bisglycinate in multivitamins and anemia support formulations.
Doses: The recommended dosage of iron bisglycinate can vary depending on factors such as age, gender, and individual iron status. However, typical dosages range from 18-45 mg/day. It is worth pointing out that men and post-menopausal women need less iron, and their needs will fall closer to the lower end of the spectrum.
Cautions and Other Important Info
While iron bisglycinate is known for its gentle effect on the digestive system, like any supplement or medication, it's important to understand how to use it safely and effectively.
- Know your iron levels before you take iron bisglycinate: Iron supplementation is only recommended when your iron is low. If you think your iron levels are low, be sure to get them tested before starting an iron supplement.
- Take the right dose (not too much): While iron is necessary for optimal health, taking too much iron can be harmful.
- Consider other supplements or meds: Iron bisglycinate can interact with other nutrients and supplements, affecting their absorption or effectiveness. For example, calcium and magnesium can inhibit the absorption of iron and vitamin C can enhance its absorption.
- It is important to note that the body absorbs iron from supplements more slowly than from food sources. It will likely take at least four weeks to feel a difference from supplementation and up to three months to see a difference in your blood levels.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836595/
From my firsthand experience with rat dementia models, iron and copper can do the brain some serious oxidative damage and so these supplements should be considered with caution. Yet, many influencers and even some practitioners are overly gung-ho about it. It makes me so glad to see your clearly listed cautions such as "Know your iron levels before you take iron bisglycinate: Iron supplementation is only recommended when your iron is low", "If you think your iron levels are low, be sure to get them tested before starting an iron supplement", and
take the right dose (not too much): While iron is necessary for optimal health, taking too much iron can be harmful."
Iron bisglycinate is a powerful tool due to its bioavailability and as you make readily evident, it ought be handled with respect!
Hello Rachel,
Thank you for your appreciation for our article and precautions. Indeed, iron can be dangerous if it's not taken properly and we want our readers to take supplements responsibly in order to offer them the best information for their health. You can explore more about the side effects of iron in this article, https://www.nationalnutrition.ca/articles/research/side-effects-of-iron-supplements/
Stay healthy & well
Iron Bisglycinate is a chelated form of iron, bound to an amino acid, glycine. I also take magnesium bisglycinate, also because it is highly absorbable. Both iron bisglycinate and magnesium bisglycinate are desirable for the same reason, the glycine. I take the iron, and even in the magnesium, with juice, with vitamin C, that enhance absorption even more. The absorption of iron can be decreased when calcium, magnesium, zinc so I take all these at separate times. Iron Bisglycinate is the best kind of iron, I have it from 2 separate brands.