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Iron is one of the most important trace elements in our body, because iron is responsible for our cellular respiration to function properly. You are not sure how much iron you should take daily? You have heard of iron powder as a supplement, but you are not yet convinced of its effect? Then you've come to the right place. We are pleased that you have found your way to our big iron powder test 2020. Here you will find all the information about the dosage and the correct intake of iron powder. In the following, we will tell you which foods have a high iron content and for whom iron supplementation makes sense.




The most important facts

  • Iron is one of the most important trace elements in our body. It is responsible for the absorption and transport of oxygen in our body.
  • The daily requirement of iron for an adult man is 10 milligrams and for a woman 15 milligrams. Diet and menstruation are two factors responsible for the increased iron requirement.
  • Especially for vegans and vegetarians it is difficult to take in the recommended daily dose of iron. Preparations such as iron powder provide a way of maintaining the iron balance.

The Best Iron powder: Our Picks

Buying and evaluation criteria for iron powder

When buying iron powder, you should pay attention to various aspects, such as:

By making the right choice for you, you can save money and also ensure that you don't add anything to your body that it doesn't need. Therefore, always look for high quality and, if necessary, ask to see the manufacturer's certificates.

Dosage

Iron is a trace element that is often not sufficiently absorbed in the diet. Iron powder is a supplement that balances your iron balance.

You can buy iron powder in many different dosages. If you have an iron deficiency, it is best to discuss your individual dosage with your doctor beforehand.

However, if you simply want to improve your iron balance, you can follow the doctor's recommendations. The guideline is 10 milligrams for men and 15 milligrams for women (1).

Effect

Iron is the most abundant trace element in our body. Accordingly, it is responsible for our vital oxygen transport. Oxygen enters our body through the lungs. With the help of iron, the red blood cells are bound to the haemoglobin (2).

If the body has too little iron to process, this has a negative effect on our body.

The most common cases include pale and brittle skin, as well as a higher risk of infection. You also get headaches more often and are nervous more often (3). By supplementing with iron powder, this risk is reduced by a lot. Especially for patients with an acute iron deficiency, the supplementation of iron is essential.

Food

You now know the recommended daily amount of iron for men and women. In the following we will show you a few foods with which you can supplement your necessary iron:

Foods Iron (mg) per 100 grams
Pork liver 18
Wheat bran 16
Soybeans 9
Lentils 8
Amaranth 8

Dark meat has a particularly high iron content. You can also cover your daily iron requirements with vegetables and pulses. However, it has to be said that animal iron is better absorbed by the body.

Package size

Iron powder is a very good alternative to conventional iron tablets. It is therefore directly available to the body. In most cases you can buy them as sticks.

Iron powder is a direct granulate

The recommended daily dose is one stick. The pack size is variable. However, 20 sticks are packed in the standard packs. Often the iron is compounded with a vitamin C, which makes it easier for the body to take orally. With a dose of 10 to 14 milligrams per stick, you can prevent iron deficiency. The vitamin C also strengthens your immune system.

Compatibility

For vegans or vegetarians, there are various capsules or tablets that are not free of animal substances. Iron powder, on the other hand, is free of lactose, gluten and is also vegan. So even if you have an intolerance, it is no problem to find the right iron powder. However, if you have any concerns despite all this, talk to your doctor and find out which variant is right for you. You can also ask various manufacturers and find out which ingredients are contained in their products.

Guide: Questions you should ask yourself before buying iron powder

In order to inform you comprehensively about the effectiveness of iron powder and to give you an understanding of the current state of science, we have summarised all the important information in the following sections.

What is iron powder and how does it work?

Iron is one of the most important trace elements in our body. Trace elements only make up a small part of our body weight, but are essential for our well-being and our immune system, so if you take too little iron, deficiency symptoms can occur. Many people cannot get all the iron they need from their diet. Therefore, they resort to iron powder. The ingested iron is then immediately absorbed into your bloodstream.

Essential for the metabolism

The trace element iron plays a special role in maintaining our metabolism. If you do not cover your iron requirements sufficiently over a longer period of time, deficiency symptoms can occur in the form of weakness and listlessness.

Iron is particularly responsible for cellular respiration. This means that oxygen enters the body through our lungs

The red blood cells are bound to the haemoglobin with the help of iron. This allows the blood to be distributed throughout the body.

Important for the appearance of the skin

What does iron have to do with our outer appearance? As already mentioned, iron is essential for a well-functioning metabolism. Good blood circulation also strengthens our skin, hair and nails. Well perfused epifascial veins ensure a well perfused skin (4). Epifascial veins run in the lowest layer of the skin.

From these vessels, important nutrients reach the upper layer of the skin and are thus supplied with moisture. If you don't consume enough iron, you will notice that your skin looks worse. With iron deficiency, the body tries to save energy, which means that this layer of skin is no longer supplied with sufficient blood. Other symptoms are cracked corners of the mouth and hair loss (5).

When and for whom is it useful to take iron powder?

Taking iron powder is particularly useful for women and athletes. Women show symptoms of iron deficiency more often than men. On the one hand, women often eat a vegetarian or vegan diet. Even if this is not the case, the portions for women are usually smaller. Most iron is found in animal foods, especially red meat. However, there is another reason why women are more likely to suffer from iron deficiency (6).

Eisen Pulver-1

Iron intake is essential for athletes. Without iron, muscle strength dwindles after a short time. (Image source: pixabay/ Fotorech)

Women can lose around 15 to 35 milligrams of iron during menstruation, which should naturally be returned to the bloodstream through food or supplements. In addition, a woman's menstrual period varies in strength. Women who suffer from very heavy menstruation, so-called hypermenorrhoea, can lose up to 100 milligrams of iron.

With such a high loss, deficiency symptoms come into effect that can only be compensated for with an additional supplement. Due to the strain placed on the body by sport, it needs more oxygen (7). If the necessary iron is lacking, the athlete's muscles can no longer perform to their full potential. It makes sense for athletes to take iron.

How much does iron powder cost?

Our research has shown that the price of iron powder can vary depending on the form and dosage. For a better comparison, we have compiled a price overview that shows the price per 100 grams:

Dosage form price
Iron powder approx. 10 to 15 €/ 100 gram
Iron powder in capsules approx. 12 € to 20 €/ 100 gram

Iron powder in capsules is a little more expensive because the weighed amount of iron is ideally packaged in capsules for ingestion. This saves you work by not having to weigh out the iron you need before taking it. The conventional iron powder is a little cheaper because you have to dose the fixed amount of iron yourself.

What types of iron powder are there?

As you already know, iron powder is available in two different forms. We will tell you exactly which ones in the next step:

  • Powder
  • Capsules

Basically, these two dosage forms do not differ much from each other. However, we will show you the hidden advantages and disadvantages in the further course of our guide.

Powder

You can dose the conventional iron powder yourself. The enclosed scoop allows you to mix the desired amount with water. Depending on the manufacturer, the iron powder may contain additional flavours that change the taste of the powder. Common flavours include blackcurrant and grapefruit. Many powders also contain vitamin C. Vitamin C has a positive effect on the absorption of iron in our bloodstream. The iron is thus processed more quickly.

Advantages
  • Water-soluble
  • Flavouring added
  • Enriched with vitamin C
Disadvantages
  • Glorification may lead to overdose

An overdose leads to abdominal cramps. The addition of flavouring is supposed to make it easier to take iron. The only disadvantage of iron powder is that the consumer has to dose the recommended amount himself. In addition, the good taste can cause too much iron to enter the body.

Capsules

Another option for taking iron are the so-called iron powder capsules. Here, the dosed iron powder is inside the capsule. The capsule is broken down by the body during ingestion and the active ingredient can enter the blood.

Advantages
  • Capsule breaks down in the body
  • dosage
Disadvantages
  • many hard capsules are made of gelatine

These can simply be swallowed with a sip of water. The standard size of the capsules ensures the correct dosage. This makes overdosing almost impossible. Depending on the doctor's dosage recommendation, even one capsule a day is enough.

Eisen Pulver-2

Iron capsules help you to restore your iron balance.
(Image source: pixabay/ stevepb)

The only drawback is that the hard capsules are often made of gelatine, which makes them unsuitable for vegetarians and vegans. Alternatively, hard capsules are now made on a vegetable basis, so-called cellulose. However, hard capsules made of gelatine are still the market leader.

How should iron powder be dosed?

The daily iron requirement for an adult man is 10 milligrams, for a woman it is 15 milligrams. These amounts should be covered in a balanced diet without supplements. An average iron powder capsule contains 14 to 20 milligrams of iron.

Pregnant women need a daily dose of 30 milligrams of iron (8). The stress on the body requires more oxygen and energy, so athletes also need a higher dose of iron (7).

For these selected groups of people, it makes sense to take a capsule as a supplement to a balanced diet. If you still have deficiency symptoms, please consult a doctor immediately.

Can I cover my daily requirements with food?

In principle, it is possible to meet your daily iron requirements through your normal diet. However, you should know that people who eat an omnivorous diet reach the specified iron value more quickly and easily. Vegetarians and vegans find it difficult to meet their iron requirements through the normal diet, as animal products have the highest iron concentration. Pregnant women and athletes are also recommended to supplement iron separately in addition to a balanced diet.

What side effects can iron have?

Iron is one of the most important trace elements in our body, but an overdose can have some side effects (9). We will list the exact side effects in the next step:

  • Nausea
  • Constipation
  • Heartburn
  • Stomach problems

You should therefore be careful whether taking iron in addition makes sense for you. Inform yourself thoroughly before taking the various supplements and have full control over your individual dosage. Also pay attention to the quality of the iron and which manufacturers are trustworthy (10).

Image source: Сушицьк/ 123rf.com

References (10)

1. Tagesempfehlung Eisen für einen erwachsenen Mann und eine erwachsene Frau.
Source

2. Eisen ist für die Sauerstoffaufnahme und Zellatmung mitverantwortlich.
Source

3. Eine Überdosierung kann einige Nebenwirkungen mit sich ziehen.
Source

4. Epifasziale Venen sind für ein gutes Hautbild verantwortlich.
Source

5. Merkmale für ein schlechtes Hautbild bei Eisenmangel.
Source

6. Eisenmangel bei Frauen liegt zu großen Teilen an der Monatsblutung.
Source

7. Sportler benötigen einen großen Eisenanteil im Körper, als Menschen, die keinen Sport betreiben.
Source

8. Schwangere benötigen eine höhere tägliche Eisendosis.
Source

9. Zu viel Eisen im Körper kann zu Nebenwirkungen führen.
Source

10. Risiken der Supplementierung von Eisen.
Source

Why you can trust me?

Höchstmengen für Vitamine und Mineralstoffe in Nahrungsergänzungsmitteln
Tagesempfehlung Eisen für einen erwachsenen Mann und eine erwachsene Frau.
Go to source
Risiken und Nutzen der Eisensupplementation: Empfehlungen zur Eisenaufnahme kritisch betrachtet☆
Eisen ist für die Sauerstoffaufnahme und Zellatmung mitverantwortlich.
Go to source
HOMe aFers 1: Eine Vergleichsstudie zur Therapie der Eisenmangelanämie mit Eisen-Carboxymaltose (Ferinject) und Eisen-Isomaltose (Monofer)
Eine Überdosierung kann einige Nebenwirkungen mit sich ziehen.
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Diagnostik und Therapie der Venenthrombose und der Lungenembolie
Epifasziale Venen sind für ein gutes Hautbild verantwortlich.
Go to source
Nicht-Interventionelle Studie zur Supplementierung einer bioregulativen,organischen Eisenverbindungin der ganzheitsmedizinischen Praxis
Merkmale für ein schlechtes Hautbild bei Eisenmangel.
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Dietary iron intake and iron status of German female vegans: results of the German vegan study
Eisenmangel bei Frauen liegt zu großen Teilen an der Monatsblutung.
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14. BfR-Forum „Nahrungsergänzungsmittel - Notwendig, Luxus oder gesundheitliches Risiko“
Sportler benötigen einen großen Eisenanteil im Körper, als Menschen, die keinen Sport betreiben.
Go to source
Verwendung von Eisen in Nahrungsergänzungsmitteln und zur Anreicherung von Lebensmitteln
Schwangere benötigen eine höhere tägliche Eisendosis.
Go to source
Fragen und Antworten zu Eisen in Lebensmitteln
Zu viel Eisen im Körper kann zu Nebenwirkungen führen.
Go to source
Risiken einer Supplementation von Vitaminen und Mineralstoffen
Risiken der Supplementierung von Eisen.
Go to source
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