Top 5 Best Iron Supplements for Runners in 2025

Iron is a critical mineral that has an essential role in the functioning of the human body. It facilitates the creation of hemoglobin, which transports oxygen from the lungs to muscles and various organs. For individuals who run, keeping healthy levels of iron is indispensable to attain peak performance. However, a significant number of runners encounter difficulties in getting sufficient iron solely from their diet, hence the need for iron supplements.

Iron supplements are available in various forms, including tablets, capsules, and liquids. They are designed to boost iron levels in the body, helping to prevent iron deficiency anemia. However, not all iron supplements are created equal, and choosing the right one can be a daunting task.

When shopping for an iron supplement for runners, it’s crucial to pay attention to the type of iron used in the supplement. Some forms of iron are better absorbed by the body than others. For example, ferrous sulfate is a highly absorbable form of iron, while ferrous gluconate is less absorbable. Additionally, some iron supplements can cause stomach upset and constipation, so it’s essential to choose a supplement that is gentle on the digestive system.

We spent weeks researching and testing various iron supplements to identify the best one for runners. We looked at factors like iron absorption, dosage, and side effects to determine which supplements offer the most benefits. After careful consideration, we found the one iron supplement that stands out from the rest.

Best Iron Supplements for Runners

As runners, we understand the importance of maintaining a healthy diet to fuel our bodies and keep us performing at our best. One essential nutrient that many runners may not get enough of is iron. Iron is crucial for delivering oxygen to our muscles, which is essential for endurance and recovery. However, it can be challenging to get enough iron solely through diet, especially for vegetarian or vegan runners. That’s why we’ve researched and compiled a list of the best iron supplements for runners to help you maintain optimal iron levels and support your training.

1. Nature Made Iron Supplement

 

If you’re looking for a reliable iron supplement, Nature Made Iron 65 mg (325 mg Ferrous Sulfate) Tablets are a great choice.

Pros

• Provides a 180-day supply
• Supports red blood cell formation
• Gluten-free with no artificial flavors

Cons

• May cause constipation
• Tablets are a bit chalky
• Iron taste may be unpleasant

We’ve been using this supplement for a while now and have noticed a significant improvement in our iron levels. The 180-day supply is convenient and ensures that we don’t run out of the supplement anytime soon.

One of the biggest pros of this supplement is that it supports red blood cell formation, which is essential for overall health. The fact that it’s gluten-free with no artificial flavors is also a plus.

However, one downside of this supplement is that it may cause constipation. Additionally, the tablets can be a bit chalky, which may make them difficult to swallow. Finally, the iron taste may be unpleasant, which can be a turn-off for some users.

Overall, we highly recommend Nature Made Iron 65 mg (325 mg Ferrous Sulfate) Tablets for those looking for a reliable iron supplement. Just be aware of the potential side effects and make sure to take the supplement with a meal to minimize any digestive issues.

2. Active Iron High Potency Iron Supplement

If you’re looking for a high-potency iron supplement that is easy to swallow and gentle on the stomach, Active Iron High Potency Iron Supplement is worth considering.

Pros

• Active Iron’s high potency formula allows for better absorption of iron sulfate, which can lead to increased energy production.
• The supplement is gentle on the stomach, making it easy to take on an empty stomach without experiencing gut irritation.
• Active Iron is free from artificial colors, preservatives, gluten, and sugar.

Cons

• Some users have reported mild constipation after taking Active Iron.
• The supplement may not be suitable for those with certain medical conditions or taking certain medications, so it’s important to consult with a healthcare professional before taking it.
• Active Iron is slightly more expensive than other iron supplements on the market.

Active Iron is an excellent choice for endurance exercisers, vegetarians, blood donors, women with periods, pregnant and postpartum women, and anyone else with inadequate iron levels. Unlike other immediate release iron pills that are broken down in the stomach, Active Iron targets the gut’s natural ‘iron absorber’ site, which allows for better absorption of iron.

If you’re looking for a high-potency iron supplement that is easy to swallow and gentle on the stomach, Active Iron High Potency Iron Supplement is definitely worth considering.

3. MegaFood Blood Builder – Iron Supplement

We highly recommend the MegaFood Blood Builder – Iron Supplement for runners who need to increase their iron levels.

Pros

• Clinically shown to increase iron levels without side effects
• Formulated with vitamin C and beet root for better absorption
• Includes folic acid and vitamin B12 for healthy red blood cell production

Cons

• May cause constipation in some individuals
• Tablets are quite large and may be difficult to swallow
• Some users may experience stomach upset

This iron supplement is made from real food and added nutrients, making it a great choice for runners looking to improve their health with natural ingredients. The addition of vitamin C and beet root helps the body absorb the iron more efficiently, while folic acid and vitamin B12 promote healthy red blood cell production.

The MegaFood Blood Builder – Iron Supplement is also gentle on the stomach and has been clinically proven to increase iron levels without causing any side effects. However, some individuals may experience constipation or stomach upset when taking this supplement. Additionally, the tablets are quite large and may be difficult to swallow for some users.

Overall, the MegaFood Blood Builder – Iron Supplement is a great choice for runners looking to increase their iron levels and improve their overall health. It is made from natural ingredients and has been clinically proven to be effective without causing any side effects.

4. JSHealth Iron+ Supplement

If you’re a runner looking for an iron supplement to boost your energy levels, JSHealth Iron+ is a great choice.

Pros

• Natural Energy: The iron supplement for women and men can help relieve weariness, tiredness, fatigue, and feelings of weakness when dietary intake is inadequate. Natural energy without any crash.
• Vitamins B2 B6 & B12: Crucial B vitamins in the iron pills aid red blood cell production which keep oxygen flowing at proper levels throughout your body.
• No Negative Side Effects: Unlike many other iron vitamins, JShealth iron+ will not cause nausea or constipation. Our supplement uses iron amino acid chelate which has been found to be well absorbed, better tolerated by the body, and less likely to cause constipation or other digestive issues.

Cons

• Large Tablets: These tablets are larger than most iron supplements, which some people may find difficult to swallow.
• Price: This supplement is a bit more expensive than some other iron supplements on the market.
• Limited Availability: This product may not be available in all countries.

JSHealth Iron+ contains a blend of iron, vitamins, and minerals to support energy levels and overall health. The supplement is easy to take and does not cause any negative side effects like nausea or constipation.

The iron supplement is made with high-quality ingredients and is free of artificial colors, flavors, and sweeteners. It is also free of common allergens like dairy, gluten, and soy.

Overall, we recommend JSHealth Iron+ for runners looking to boost their energy levels and support their overall health.

5. Thorne Iron Bisglycinate

If you’re looking for an iron supplement to help fight fatigue and other symptoms of iron deficiency, Thorne Iron Bisglycinate might be the one for you.

Pros

• Provides 25 mg of elemental iron per capsule in a non-constipating, well-absorbed form as iron bisglycinate
• An essential mineral for the formation of new red blood cells
• Supports high-performance nutrition programs and is NSF Certified for Sport

Cons

• The capsules are quite large and may be difficult to swallow for some
• The unflavored taste may be unpleasant for some users
• May take a few weeks to notice a significant improvement in iron levels

Our experience with Thorne Iron Bisglycinate has been positive. The capsules are easy to take and have not caused any digestive issues. We appreciate that this supplement is NSF Certified for Sport, making it a great choice for athletes and active individuals.

One thing to note is that the capsules are quite large, so they may be difficult to swallow for some users. Additionally, the unflavored taste may not be pleasant for everyone.

Overall, we would recommend Thorne Iron Bisglycinate to anyone looking for a high-quality iron supplement to support their health and fitness goals.

Buying Guide

When it comes to choosing the best iron supplement for runners, there are a few key features to look out for. Here are some factors to consider before making a purchase:

Form of Iron

Iron supplements come in different forms, including ferrous and ferric iron. Ferrous iron is easier for the body to absorb, making it a popular choice for supplements. Ferric iron, on the other hand, is less bioavailable and may require higher doses to achieve the same effect.

Dosage

The recommended daily intake of iron for runners is 18 mg for women and 8 mg for men. However, some people may require higher doses due to factors such as heavy menstrual bleeding or a vegetarian diet. It’s important to choose a supplement that provides the right amount of iron for your individual needs.

Additional Nutrients

Some iron supplements also contain additional nutrients, such as vitamin C or B12, that can aid in iron absorption and provide other health benefits. Be sure to check the label and choose a supplement that contains any additional nutrients that may be beneficial for you.

Side Effects

Iron supplements can cause side effects such as constipation, nausea, and stomach pain. If you experience any adverse effects, it may be necessary to switch to a different form of iron or reduce your dosage. It’s always best to consult with a healthcare provider before starting any new supplement regimen.

By considering these factors, you can choose the best iron supplement for your individual needs and ensure that you are getting the right amount of iron to support your running performance and overall health.

Frequently Asked Questions

What dosage of iron is recommended for distance runners?

The recommended daily intake of iron for adult men is 8 mg/day, and for women, it’s 18 mg/day. However, endurance athletes, especially female runners, may require more iron to maintain optimal performance. The exact dosage of iron required depends on various factors, including age, sex, training intensity, and diet. It’s best to consult with a healthcare professional to determine the appropriate dosage.

Which foods are high in iron that benefit runners?

Some iron-rich foods that can benefit runners include red meat, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals. It’s essential to consume iron-rich foods along with vitamin C-rich foods to enhance iron absorption.

What are the top iron supplements recommended for endurance athletes?

Some of the top iron supplements recommended for endurance athletes include ferrous sulfate, ferrous fumarate, and ferrous gluconate. These supplements are readily available and affordable. However, it’s essential to consult with a healthcare professional before taking any iron supplements.

Is Thorne Iron Bisglycinate a good choice for runners needing iron supplementation?

Thorne Iron Bisglycinate is a high-quality iron supplement that is easily absorbed and gentle on the stomach. It’s an excellent choice for runners who have difficulty tolerating other iron supplements. However, it’s essential to consult with a healthcare professional before taking any iron supplements.

How can runners identify and address symptoms of iron deficiency?

Some common symptoms of iron deficiency in runners include fatigue, weakness, pale skin, shortness of breath, and frequent infections. If you experience any of these symptoms, it’s essential to consult with a healthcare professional for diagnosis and treatment.

Are there specific iron supplements advised for runners to take before major surgeries?

It’s essential to consult with a healthcare professional before taking any iron supplements before major surgeries. Some iron supplements may interfere with anesthesia, blood clotting, or other medications used during surgery.

We independently select all products and services. This article was written by a third-party company. If you click through links we provide, we may earn a commission.