Rankings / Essentials — Vitamins & Minerals
Iron
Essentials · Mineral
Tier B-
Bottom line
Read Off Label grades Iron as B- (6.2/10) based on strong evidence, high benefit magnitude, and a med-high-risk safety profile.
Don't supplement without bloodwork.
Typical use: 8 mg/day men; 18 mg/day premenopausal women; ONLY supplement if documented deficiency (ferritin/TIBC) — OTC.
What this is
Don't supplement without bloodwork. Iron overload accelerates aging and CV disease. Men and postmenopausal women rarely need supplementation.
Mechanism
Hemoglobin/myoglobin oxygen transport; electron transport chain; cofactor for many enzymes
Dose & route
8 mg/day men; 18 mg/day premenopausal women; ONLY supplement if documented deficiency (ferritin/TIBC)
Citations
- https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
- https://www.who.int/publications/i/item/9789241596107
- https://pubmed.ncbi.nlm.nih.gov/26059829/
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Iron work?
- Read Off Label rates the evidence for Iron as Strong and the benefit magnitude as high, producing an overall grade of B- (6.2/10). Don't supplement without bloodwork.
- Is Iron safe?
- Iron has a med-high risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for Iron?
- 8 mg/day men; 18 mg/day premenopausal women; ONLY supplement if documented deficiency (ferritin/TIBC)
- How does Iron work?
- Hemoglobin/myoglobin oxygen transport; electron transport chain; cofactor for many enzymes
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.