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Lactoferrin

Iron absorption · Immunity · Gut

Tier 2 — Promising

What it is

A gentle way to improve iron levels without the stomach side effects of standard iron pills. Several RCTs in pregnancy (Paesano 2014, Rezk 2016) found bovine lactoferrin raised haemoglobin and ferritin comparably to ferrous sulphate with significantly fewer GI side effects. Also supports immune function via modulation of gut inflammation. Can be combined with iron supplements. Very well tolerated. Avoid if severely allergic to dairy.

Efficacy

3/5

Safety

5/5

Research

3/5

Onset

3/5

Cost

3/5

Drug-int.

4/5

Dose

100–250 mg/day bovine lactoferrin; can be combined with iron for enhanced absorption

Time of day & tips

Take in the morning on an empty stomach with water for best absorption (or with iron supplementation to boost iron uptake). Avoid hot drinks at the same time. Avoid if allergic to dairy. No major drug interactions at standard doses.

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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