Best Liquid Iron Supplement for Adults
Iron is an essential mineral and is widespread in the food supply, yet iron deficiency remains a leading nutrient deficiency among adults, especially women. Without enough iron, the body has difficulty making enough red blood cells and transporting oxygen.
Iron supplements offer a practical strategy for increasing iron levels in those with deficiency, but not all supplements are created equal. Iron supplements are notorious for causing nausea and other digestive complaints. A liquid iron supplement may have a higher tolerance, but even better, a liposomal supplement like Core Med Science Liposomal Iron Capsules will have the best absorption and bioavailability.
"Iron supplements offer a practical strategy for increasing iron levels in those with deficiency, but not all supplements are created equal."
Today's article will explore everything you need to know about iron supplements, including:
- Iron basics and who's at risk for low iron status
- Liquid iron supplement information
- The best iron supplement for pregnancy
- Why Core Med Science liposomal options are a step beyond the other supplements
Iron Basics
All humans require iron in their diets; adults require more iron than children, and women require more than men (at least before menopause). Iron is found in animal foods (heme iron), including meat and shellfish, and plant foods (nonheme iron), like leafy greens and legumes. Iron is an essential component of hemoglobin in red blood cells, which carries oxygen throughout the body. (Source 1)
Iron deficiency exists on a spectrum from depleted iron stores to iron-deficiency anemia. Symptoms of deficiency may include:
- Low energy
- Weakness
- Headaches
- Bruising
- Brain fog
- Depression
Iron deficiency is more likely to affect:
- Adults who eat a vegetarian, vegan, or other low-iron diet
- Adults who don't absorb iron well, often because of a digestive condition
- Women in their reproductive years, especially those who have heavy menstrual periods
- Pregnant women because iron needs are greater
- Postpartum women after childbirth or anyone who has lost a significant amount of blood (Source 1)
Benefits of a Liquid Iron Supplement
When it's challenging to meet daily iron needs from food or in the case of iron deficiency (with or without anemia), iron supplementation helps increase iron levels in the body and maintain them. The goal of supplementation is to optimize iron stores and relieve symptoms. (Source 2)
Please note that more iron isn't better as too much can be inflammatory, so it's best to work with your functional medicine provider for proper testing and guidance.
The primary downside of iron supplementation is the high rate of side effects, particularly gastrointestinal side effects, including nausea, vomiting, and constipation. High doses of oral iron, whether from a liquid or capsule preparation, can exacerbate the side effects of excess unabsorbed iron in the digestive tract. (Source 2, 3)
"The primary downside of iron supplementation is the high rate of potential side effects, particularly gastrointestinal side effects, including nausea, vomiting, and constipation."
Potential Side Effects of Iron
Iron supplements, especially when taken without food on an empty stomach, can sometimes cause side effects such as constipation, nausea, stomach cramps, or a metallic taste-especially with traditional forms like ferrous sulfate. These issues often lead to poor adherence, particularly during pregnancy when digestion may already be sensitive.
Liposomal iron, a form of iron encapsulated in liposomes, may help reduce these side effects by improving absorption in the intestines and minimizing irritation to the stomach lining. This makes it a gentler, more tolerable option for those needing iron support.
Best Iron Supplement for Pregnancy
Women often need to supplement with iron during pregnancy to meet daily needs and support the growing blood volume. However, because of hormonal changes, morning sickness, food aversions, and sensitive stomachs, pregnant women have difficulty tolerating iron supplements.
Core Med Science has the solution: liposomal iron! In liposomal preparations, the iron molecules are surrounded by phospholipid membranes that mimic the body's cellular membranes. The liposomes stay intact through the digestive system and absorb into the body. The result is effective supplementation to raise iron levels in the body, even at lower dosages, with fewer (or no) digestive side effects.
"The liposomes stay intact through the digestive system and absorb into the body. The result is effective supplementation to raise iron levels in the body, even at lower dosages, with fewer (or no) digestive side effects."
Core Med Science Liposomal Iron Capsules is the best iron supplement for pregnancy because it's well tolerated and highly bioavailable. It's also the best choice for anyone requiring iron supplementation, including those with compromised digestive systems and sensitive stomachs.
In addition to iron, pregnant women need several other essential nutrients to support their health and the baby's development. These include folate (or folic acid) to help prevent neural tube defects, calcium for building strong bones and teeth, vitamin c for immune system support, vitamin D to support calcium absorption and immune function, omega-3 fatty acids (especially DHA) for fetal brain and eye development, iodine for thyroid function and cognitive development, and vitamin B12 to support red blood cell formation and neurological health-especially important for those following plant-based diets.
Especially if you have low iron levels, talk to your healthcare provider to develop a wellness plan that works best for you.
Conclusion
Iron is critical for health and wellness, and if you don't have enough, you probably feel tired and foggy much of the time. Because iron deficiency affects so many adults, particularly women, it's good to understand your risks and how to restore levels with effective supplementation when necessary. Don't waste your money on iron supplements that hurt your gut; choose Core Med Science Liposomal Iron Capsules.
References:
- National Institutes of Health, Office of Dietary Supplements. Iron - Health professional fact sheet. U.S. Department of Health and Human Services. Retrieved May 12, 2025, from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
- Nguyen, M., & Tadi, P. (2023). Iron supplementation. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK557376/
- Lo, J. O., Benson, A. E., Martens, K. L., Hedges, M. A., McMurry, H. S., DeLoughery, T., Aslan, J. E., & Shatzel, J. J. (2023). The role of oral iron in the treatment of adults with iron deficiency. European journal of haematology, 110(2), 123-130.