Iron deficiency is one of the most common nutritional deficiencies in the world, affecting more than 2 billion people globally. While severe iron deficiency can lead to anemia, even mild iron deficiency that’s not yet causing anemia can cause symptoms like fatigue, headaches, irritability and reduced immunity. Getting enough iron in your diet should always be the first approach, but for those who still need an iron supplement to meet their recommended daily intake, finding one that doesn’t cause gastrointestinal side effects can be a challenge. The taste and tolerability of iron supplements can vary widely, with some formulations being notorious for their metallic, acidic taste or causing nausea, constipation or stomach pain. However, there are some tricks for picking an iron supplement that goes down easier, as well as ways to take them that can help minimize side effects.
What causes the bad taste of iron supplements?
Iron supplements are available in many forms, including ferrous sulfate, ferrous gluconate, ferrous fumarate, iron bisglycinate, carbonyl iron and heme iron polypeptide. Ferrous sulfate is one of the most commonly used forms of iron in supplements because it is inexpensive and efficiently absorbed. However, ferrous sulfate is also known for having an unpleasant metallic taste that many people find intolerable.
The bad taste of ferrous sulfate and other iron salts like ferrous gluconate and ferrous fumarate comes from the free iron ions they contain. Free iron has a charge that interacts with the taste receptors on your tongue, giving an unpleasant metallic, acidic flavor. Other forms of iron like iron bisglycinate and heme iron polypeptide are “chelated” or bound to amino acids or protein, which helps prevent the iron taste.
Tips for picking an iron supplement that tastes better
If you need an iron supplement but have struggled to find one you can tolerate due to the taste, here are some tips that can help:
Choose a chelated iron form like iron bisglycinate or heme iron polypeptide
Iron bisglycinate consists of iron that is bound to the amino acid glycine, while heme iron uses iron bound in a heme polypeptide sourced from bovine or chicken hemoglobin. Both of these forms help prevent the metallic taste reaction on your tastebuds. Multiple studies have shown these chelated forms of iron have a better taste and tolerability compared to traditional iron salts.
Opt for a liquid iron supplement
Liquid iron supplements tend to have fewer flavor issues compared to pills or tablets. Liquid iron is dissolved in a solution, which means you won’t experience the concentrated iron taste. Many liquid iron supplements also include flavoring to help mask any metallic notes.
Look for delayed-release or slow-release iron capsules
Delayed-release iron capsules have an enteric coating that prevents the iron from being released until the capsule passes through the stomach and reaches the intestinal tract. This prevents the iron from directly contacting the taste receptors on your tongue. Slow-release iron capsules also help minimize direct contact with your mouth.
Choose a gummy iron supplement
Much like a liquid supplement, the gummy format helps avoid concentrated metallic flavor. The gummy base and fruit flavors combined with gentler iron forms like bisglycinate typically make tolerability much easier compared to traditional iron tablets.
Avoid time-release iron supplements
Time-release iron is meant to slowly deliver iron over the course of the day with the goal of reducing side effects. However, this means the iron can be exposed to the taste receptors in your mouth for hours, leading to ongoing metallic flavor. Opt for delayed-release or slow-release instead to target iron release to your intestinal tract only.
Tips for taking iron supplements with better taste
In addition to choosing the right type of iron supplement, there are also some tips for taking your iron that can help minimize the taste:
Take iron with food
Taking your iron supplement along with food helps block the receptors on your tongue that sense the metallic flavor. Having food in your stomach can also help minimize potential stomach irritation or nausea from the iron.
Take iron with a straw
For liquid iron supplements, using a straw to bypass the taste receptors on your tongue can be helpful. Place the straw toward the back of your mouth as you drink the supplement.
Dissolve tablets in food or drink
You can dissolve iron tablets or capsules in things like fruit juice, applesauce or yogurt. Mixing it thoroughly with the food or liquid means you won’t get concentrated pockets of iron touching your tastebuds.
Coat your mouth first
Try having a teaspoon of peanut butter or another thick food first to coat your tongue, then swallow your iron supplement with water. The coating helps protect your tastebuds from the iron flavor.
Swallow quickly with a chaser
Place the supplement toward the back of your mouth, swallow quickly with water, and follow it up with a few sips of a strongly flavored drink like orange juice. This can help override any residual iron taste.
Brush your teeth after taking
Brushing after you take your supplement helps remove any lingering iron taste from your mouth. You can also try a mint lozenge to freshen your breath.
Best iron supplements for better taste
If you’re looking for a specific iron supplement brand or product that goes down easily, some good options to consider include:
| Brand | Product | Form | Key Features |
|---|---|---|---|
| MegaFood | Blood Builder | Tablet | Made with iron bisglycinate chelate. Gentle on the stomach. |
| Floradix | Floravital Iron + Herbs | Liquid | Uses iron gluconate. Fruit juice flavoring. |
| Garden of Life | Vitamin Code Raw Iron | Capsule | Iron bisglycinate from spinach. Delayed release. |
| NovaFerrum | NovaFerrum 125 | Liquid | Pediatric iron supplement with great taste. |
| Vitafusion | Fiber Well Fit Gummies | Gummy | Gentle iron amino acid chelate. Mixed berry flavor. |
| Proferrin | Proferrin ES | Tablet | Heme iron polypeptide source. Easy on the stomach. |
MegaFood Blood Builder
MegaFood uses an iron bisglycinate chelate in their Blood Builder supplement, along with added vitamin C and B vitamins. The tablets have a smooth, gentle texture and minimal iron flavor. The brand focuses on using real food ingredients.
Floradix Floravital Iron + Herbs
Floradix liquid iron contains iron in the form of iron gluconate along with vitamin C and extracts of herbs like kale, spinach, and beetroot. It has an easy-to-tolerate fruit juice flavor. The liquid format also allows flexible dosing.
Garden of Life Vitamin Code Raw Iron
The raw iron tablets from Garden of Life use iron bisglycinate lysinate chelate from spinach along with vitamin C and B vitamins. It has a delayed release capsule to bypass the stomach for fewer side effects.
NovaFerrum NovaFerrum 125
NovaFerrum 125 is a pediatric liquid iron supplement formulated with a great cherry flavor to appeal to kids’ tastebuds. It uses iron bisglycinate as the iron source and includes vitamin C. The low dose of iron makes it easier to tolerate.
Vitafusion Fiber Well Fit Gummies
For those who prefer a gummy vitamin, the Vitafusion Fiber Well Fit Gummies provide 9mg of iron as iron amino acid chelate, along with fiber, vitamin C, B vitamins, and vitamin D. The mixed berry flavor helps mask any iron taste.
Proferrin ES
Proferrin ES tablets use heme iron polypeptide that is sourced from hemoglobin, so it mimics the natural form of iron found in food. It is easier on the stomach compared to iron salts while still being readily absorbed.
Making iron supplementation more pleasant
While iron is an essential mineral, getting enough from foods like red meat, lentils, spinach and fortified cereals should always be the priority. Check with your healthcare provider before taking an iron supplement. However, if a supplement is recommended for your needs, focusing on the formulation, dosage and timing of your iron can make taking it a lot more pleasant. With so many options available today, you should be able to find an iron supplement that agrees with your tastebuds and your stomach.
Conclusion
Although iron supplements are notorious for having an unpleasant metallic taste, there are ways to find products with improved tolerability. Choosing chelated forms of iron like iron bisglycinate, opting for liquids or gummies, and using delivery methods like delayed-release capsules can help minimize flavor issues. Taking iron properly along with food, drink, or a chaser can further help block the taste. Highly palatable iron supplement options are available, including well-reviewed products like MegaFood Blood Builder, Floradix liquid iron, and Vitafusion gummies. While being selective about what you take, consulting your doctor, and focusing first on dietary sources of iron are all important, finding the right supplement should make it feasible to get your daily recommended intake of this critical mineral without the struggle of a bad taste.