Ferrous Gluconate vs. Ferrous Sulfate: What’s the Best Type of Iron Pill to Take?

Being iron-deficient: It’s more common than you’d think. Recent studies have found that 1 in 3 adults in the U.S.1 have an iron deficiency and are not getting enough of this key mineral in their daily diet. This is concerning because iron is not only essential in keeping your energy levels up but also in producing hemoglobin—the protein in your blood that carries oxygen from your lungs to the rest of your body. Meaning if your levels dip too low, you might feel sluggish, weak, and just plain tired.

While you can somewhat replenish your iron levels by eating iron-rich foods (e.g., spinach, red meat, or whole wheat bread), most people who have a true deficiency will need to take iron supplements, most often in the form of iron pills. But choosing the right type of iron—whether it’s ferrous gluconate vs. ferrous sulfate—can be confusing.


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For starters, not all iron supplements are created equal: Choosing a pill that’s not right for your specific needs could result in unpleasant side effects (like an upset stomach or constipation) or simply not getting the boost in iron you need. Plus, while both ferrous gluconate and ferrous sulfate are the most popular iron options on the market, there are key differences between the two to note.

Here, we tapped a primary-care physician and a registered dietitian to create the ultimate guide on ferrous gluconate vs. ferrous sulfate, including the pros and cons of each and which is best to take for a deficiency.

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