Complément alimentaire fer

Interest in iron food supplements is constantly growing, especially among athletes. This essential trace element plays a fundamental role in the body: it helps reduce fatigue, contributes to normal oxygen transport and energy metabolism, and supports the normal functioning of the immune system.

Given the increased needs of certain populations or insufficient dietary intake, targeted iron supplementation may be relevant to increase the intake of this trace element.

Iron: an essential trace element

Iron is naturally present in the human body. Although classified as a trace element, it plays a fundamental role in many functions of the human body.

An adult body typically contains between 3 to 4 grams of iron, distributed in various biological compartments. The majority of iron is found in:

• Hemoglobin (approximately 65%): Hemoglobin is a protein found in red blood cells.
• Myoglobin (20%): Cells present in muscles.
• Other (15%): Distributed throughout the body's cells, which require iron.

It is important to mention that the body does not produce iron on its own. It relies entirely on dietary intake or supplementation to meet its needs. Once absorbed, iron is very efficiently recycled by the body. However, natural losses (menstruation, sweating, micro-bleeding, etc.) occur, which can, in the long run, lead to a significant loss of iron if intake is insufficient to compensate for these losses.

Diet and iron: where to find it naturally?

Food is the primary source of iron for the body. Since the body cannot produce iron or actively eliminate excess iron (apart from natural losses like menstruation or bleeding), it is essential to consume it daily to maintain a good balance. However, not all foods are equal in terms of intake and especially absorption.

This trace element exists in two forms in food: heme iron and non-heme iron. Heme iron is found in animal products, and non-heme iron is present in plant-based foods.

• Sources rich in heme iron

- Chicken, beef, or pork liver, Red meats (beef, lamb),
- Offal (kidneys, heart),
- Fish and seafood (sardines, clams, mussels).

• Sources of non-heme iron

- Legumes (lentils, chickpeas, dried beans),
- Whole grains (oats, quinoa, brown rice),
- Dried fruits (apricots, raisins), Seeds (pumpkin, sesame, sunflower),
- Spinach, chard, parsley.

• Daily iron requirements

According to ANSES (2), the recommended daily intakes are as follows:

- Adult women: approximately 11 to 16 mg/day.
- Adult men: approximately 11 mg/day.

The benefits of iron for the body

Iron is much more than just a trace element present in our diet: it actively participates in many functions of the human body. Here are the main benefits associated with this essential micronutrient in detail:

• Helps to reduce fatigue,
• Contributes to normal cognitive function,
• Contributes to normal energy metabolism,
• Contributes to the normal formation of red blood cells and hemoglobin,
• Participates in the normal transport of oxygen in the body,
• Contributes to the normal functioning of the immune system,
• And plays a role in the process of cell division.

Iron food supplement: the bisglycinate form

Many people turn to iron food supplements to increase their intake, especially athletes due to their intense physical efforts.

The most common form of iron supplements is bisglycinate.

Ferrous bisglycinate: Optimized intestinal absorption

The ferrous bisglycinate is a chelated form of iron: the iron is bound to two glycine molecules, an amino acid naturally present in the body. This chelated form allows for optimized intestinal absorption.

This profile makes it a choice option for people who need to supplement their iron intake. However, as with any supplementation, it is recommended to seek the advice of a healthcare professional before starting supplementation, in order to adjust the dosage according to individual needs.

How to choose your iron supplement wisely?

When choosing an iron supplement, several criteria must be considered to ensure not only good absorption but also optimal digestive tolerance and impeccable product quality.

Form of iron

The form of iron plays a crucial role in its effectiveness. Ferrous bisglycinate is particularly recommended for its assimilation.

Presence of vitamin C

Many iron supplement formulations include vitamin C, an excellent complement to improve iron absorption. It also offers other common benefits with this trace element:

• Contributes to normal energy metabolism,
• Contributes to the normal functioning of the immune system,
• Helps to reduce fatigue.

Dosage

Ensure that the supplement provides the recommended amount of iron according to your profile and individual needs, without exceeding the maximum recommended dose. Excess iron can lead to undesirable effects.

Additives and excipients

Prefer products without unnecessary or potentially allergenic additives. The absence of superfluous ingredients ensures a better quality product and reduces the risk of undesirable side effects.

Precautions for use and advice on taking

Dosage and time of day

Iron intake is generally recommended on an empty stomach for better absorption, but some people may experience digestive discomfort. In this case, it is advisable to take the supplement during a light meal.

Avoid taking this trace element at the same time as products containing calcium, tea, coffee, or whole grains.

Consultation with a doctor

Before starting iron supplementation, it is advisable to consult a doctor to assess your specific needs and avoid the risks of overdose.

Iron food supplements: in summary

Iron is an essential trace element for the functioning of the human body. It has many benefits for the body, particularly in oxygen transport, energy metabolism, immune system function, and fatigue reduction. This trace element is increasingly popular in the form of a food supplement.

Among the various options available, ferrous bisglycinate stands out as a particularly well-assimilated and well-tolerated form. In formulations, this trace element can be combined with vitamin C, which increases iron assimilation in the body.

The choice of an iron food supplement must be made carefully: it is important to check the form of iron used, the dosage adapted to one's needs, and the overall quality of the formulation. Prioritizing brands known for their seriousness and transparency remains an essential precaution.

Sources:

1. ANSES. Everything you need to know about iron. (2022) https://www.anses.fr/fr/content/tout-savoir-sur-le-fer
2. ANSES. Nutritional reference values for vitamins and minerals. (2025) https://www.anses.fr/fr/content/les-references-nutritionnelles-en-vitamines-et-mineraux