Iron (iron(II)glycinate)
Information about Iron (iron(II)glycinate) will be updated soon.
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What is Iron (iron(II)glycinate)?
Iron(II)glycinate is known for its high bioavailability, meaning it is more easily absorbed by the body than many other forms of iron.
How does it work in the body?
Iron(II)glycinate works by delivering iron in a form that is easier for the body to absorb. When iron enters the body, it binds to transferrin, a transport protein that supplies iron where it is needed. One of the most important functions of iron is that it is a central component of hemoglobin, the protein found in red blood cells responsible for transporting oxygen from the lungs to the tissues in the body.
Scientific benefits
Several studies have demonstrated the benefits of using iron(II)glycinate as a supplement to combat iron deficiency. According to research published in The American Journal of Clinical Nutrition, patients taking iron(II)glycinate show a significant increase in serum iron and ferritin levels compared to those taking other forms of iron, such as ferrous sulfate. This suggests that iron(II)glycinate is more effective at improving iron status.
- Good tolerability: Many users report fewer gastrointestinal side effects compared to other iron supplements, making it a more popular option.
Dosage and recommendations
The recommended dose of iron(II)glycinate may vary depending on individual needs and health conditions. Generally, a dose between 25-50 mg of iron per day is recommended for adults. It is important to consult a doctor or dietitian before starting any supplement, especially if you have a history of iron overload or other health issues.
Best sources and forms
Iron(II)glycinate is most often available in capsule or tablet form. It can also be combined with other vitamins and minerals, such as vitamin C, to further enhance absorption. Besides dietary supplements, there are several foods that are natural sources of iron, including:
- Meat (especially red meat)
- Poultry
- Eggs
- Beans and lentils
- Green leafy vegetables (such as spinach)
- Dried fruits (such as apricots and raisins)
Side effects and warnings
Although iron(II)glycinate is generally well tolerated, some individuals may experience side effects. Common side effects include:
- Nausea
- Stomach pain
- Constipation or diarrhea
It is important not to exceed the recommended dose, as excessive iron intake can lead to iron overload and potentially serious health problems. If you experience unwanted effects, it is best to consult a healthcare provider.