Iron is a part of hemoglobin. The role of hemoglobin is to transport oxygen in the body. Low iron levels in the body can cause fatigue, weakness, feeling short of breath, pale skin, palpitations, dizziness, irritability and, in case of severe iron deficiency, even chest pain. There are many different symptoms and having a certain symptom does not always relate to iron problems.


Iron problems are very common and high-risk groups include women in fertile age, pregnant women, the elderly and children. People who tend to consume a lot of dairy have also higher risk for iron problems due to calcium and also dairy protein casein that decrease iron absorption.




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It is best to take divalent iron food supplements (e.g. bisglycinate) in the morning on an empty stomach – then absorption is the best. For some people iron may cause nausea, so it is generally advised to take iron in bisglycinate form with food. Iron should not be taken together with medicine as iron may reduce the efficiency of certain drugs. For some people iron may cause stomach pain or nausea when taken on an empty stomach – iron in bisglycinate form can be taken also with small meals (avoid coffee, tea and a lot of dairy at the same time). Iron bisglycinate does not react as easily like other iron salts with food.


Do not take iron with these foods: Coffee, tea, dairy and foods rich in calcium (also oat and soya milk products containing calcium). Caffeine and tannin reduce iron absorption and a lot of calcium also inhibits absorption. You should wait for 4 hours between taking iron and thyroid hormone thyroxine. You can take iron with water or juice (e.g. apple and orange juice neutralize the metal taste of iron very well). All our iron products contain optimized level of natural vitamin C for better iron absorption. Lower optimized levels of vitamin C reduce the oxidative stress caused by iron supplements (high doses of vitamin C and iron may result in free unbind iron that causes oxidative stress to our cells).

Avoid coffee, tea, dairy and foods enriched with calcium 1 hour before and even 2 hours after consuming iron (also when consuming foods rich in iron, not only in case of iron supplements).


In Estonia, the recommended daily dosage for men is 10 and for women 10-15 mg, during pregnancy 15 mg (it is possible to compensate 50% of iron need during pregnancy from food, but the rest has to come from iron stores or supplements) and for children 8-15 mg depending on age. These are the official iron intake guidelines when iron stores are fulfilled. In case of iron problems iron supplements are used regularly from 3-12 months. Before using iron food supplements, it is advised to check blood ferritin level and consult with a physician or a midwife.


10-15 MG



15 MG



8-15 MG