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Ferrous bisglycinate (gentle iron)

Anaemia · Pregnancy · Iron deficiency

Tier 1 — Strong Evidence

What it is

Iron chelated with glycine for significantly better absorption and fewer GI side effects than ferrous sulfate. Head-to-head RCTs (Name 2018 Nutr Hosp, Bovell-Benjamin 2000 AJCN) found bisglycinate raises haemoglobin as effectively as sulfate at lower elemental-iron doses with significantly fewer GI side effects. Essential during pregnancy and for confirmed iron deficiency. Always test ferritin before supplementing — iron overload damages organs.

Efficacy

4/5

Safety

4/5

Research

4/5

Onset

3/5

Cost

4/5

Drug-int.

3/5

Dose

25–50 mg/day elemental iron as bisglycinate; every other day dosing may improve absorption; test ferritin first

Time of day & tips

Take on an empty stomach with vitamin C for best absorption. If nauseated, take with food. Space 2 hours from calcium, zinc, and tea or coffee. Never supplement without confirmed deficiency.

Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.

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