Iron Supplements: Signs of Low Iron and How to Choose

An iron supplement can help support your iron levels when a blood test shows they are low, but it is not something to take on a guess. Tiredness has many causes, so check your iron with your doctor first, then choose a product that suits your needs and your stomach.

This guide covers the signs of low iron, who is more likely to run short, iron-rich foods, and how to choose between tablets, gummies and iron with folic acid.

What iron does and why it matters

Iron is a mineral your body uses to make haemoglobin, the protein in red blood cells that carries oxygen around your body. When iron runs low, your body makes less haemoglobin, and over time this can lead to iron deficiency anaemia. Your body cannot make iron, so it has to come from food, and you lose more of it through bleeding, such as periods or giving blood.

Common low iron symptoms

Low iron often develops slowly, so many people get used to feeling below par. Common signs include:

• Tiredness and lack of energy
• Pale skin
• Shortness of breath, especially on stairs or when exercising
• Noticeable or fast heartbeats (palpitations)
• Headaches
• Brittle nails or more hair shedding than usual

Why a blood test comes first

These signs are not specific to low iron. In the UAE, long hot summers, dehydration, late nights, stress, low vitamin D and thyroid problems can all leave you feeling drained too. A simple blood test, usually a full blood count and a ferritin (iron stores) test, shows whether iron is really the issue. Taking iron you do not need will not boost your energy, and too much iron can be harmful.

Who needs more iron?

• Women with heavy periods. Regular blood loss is a common reason for low iron.
• Pregnancy. Your body needs more iron for your growing baby and the extra blood you make. Iron is usually checked during antenatal care.
• Vegetarian and vegan diets. The body absorbs iron from plant foods less easily than iron from meat, chicken and fish, so planning meals matters.
• Regular blood donors. Each donation uses some of your iron stores.
• Teenagers. Fast growth, and periods in girls, raise iron needs.

Low iron in men, or in women after menopause, always needs a doctor's check to find the cause.

Iron-rich foods and what helps absorption

Food is the foundation. Good sources include red meat, chicken and fish; beans, lentils and chickpeas (think hummus and dal); dark green leafy vegetables such as kale; dried fruit such as apricots; nuts and seeds; and breakfast cereals fortified with iron.

What helps: vitamin C helps your body absorb iron from plant foods. Pair an iron-rich meal with tomatoes, peppers, citrus fruit or a squeeze of lemon.

What gets in the way: tea and coffee reduce how much iron you absorb when you drink them with meals. If you enjoy karak or Arabic coffee, have it between meals instead. Calcium supplements taken at the same time can also reduce absorption.

How to choose an iron supplement

If your doctor confirms low iron, they will tell you what to take and for how long. Iron products come in a few main forms:

• Tablets. The most common form, with iron on its own or combined with other nutrients.
• Gummies. Chewable options for people who find tablets hard to swallow.
• Iron and folic acid. Folic acid contributes to normal blood formation, and the two are often combined in products made for pregnancy.
• Iron with B vitamins and vitamin C. Several B vitamins contribute to normal energy release from food, and vitamin C increases iron absorption.

Think about your doctor's advice, whether you are pregnant, any dietary needs such as vegetarian or halal requirements, and which form you will take every day. If you want a gentle iron supplement because tablets have upset your stomach before, talk to our pharmacist: the amount of iron, the form and the timing all make a difference.

Iron products at Bait Al Dawaa Pharmacy

Browse our full supplements range online, or start with these iron products.

Chewable

• Heme Iron Gummy Bears: chewable gummies that provide iron in heme form, for people who prefer a gummy to a tablet. Heme iron comes from animal sources, so check the pack if you have dietary requirements.

Iron-only tablets

• Pure Iron Tablets: a food supplement that provides extra iron alongside a balanced diet.
• Ferose 100mg Tablets: an iron preparation used for iron deficiency, for people whose low iron has been confirmed. Read the leaflet before use.

Iron with folic acid

• Birofol Iron & Folic Acid Supplement: tablets combining iron and folic acid, for those who need extra iron and folate in their diet.
• Ferose-F Tablets: iron and folic acid in one tablet, for adults who need extra of both, including during pregnancy when the need for folate is higher. Read the leaflet before use.
• Eufol-Plus: iron and folic acid with vitamin C and B vitamins, designed for women during pregnancy.

If you are pregnant, check with your doctor before starting any supplement, and do not take two iron-containing products together, such as a pregnancy multivitamin plus a separate iron tablet, unless your doctor advises it.

Side effects and tips for taking iron

• Stomach upset. Iron can cause nausea, stomach ache, constipation or diarrhoea. Taking it with or just after food can help, but some products are meant for an empty stomach, so follow the pack.
• Dark stools. Iron often turns stools dark green or black. This is common and expected, but tar-like stools are different (see below).
• Other medicines. Antacids, calcium and some medicines, including certain antibiotics and thyroid tablets, can interact with iron. Ask our pharmacist how to space them apart.
• Stay hydrated. Plenty of water in the UAE heat, plus fruit and vegetables, can help keep you regular.

Safety: keep iron away from children

Accidental iron overdose is dangerous for young children, and even a small number of adult tablets or gummies can cause serious poisoning. Gummies can look just like sweets, so store all iron products high up and out of sight, ideally locked away, in their original packaging. If a child swallows iron, even if they seem well, call 998 for an ambulance or go to the nearest emergency department straight away, and take the pack with you.

When to see a doctor or pharmacist

See your doctor if:

• You have symptoms of low iron, so it can be tested and the cause found
• You have been diagnosed with iron deficiency anaemia, as your doctor will guide your care and recheck your blood
• You are pregnant or planning a pregnancy
• Your periods are very heavy or you pass large clots
• Your symptoms do not improve after taking iron as advised

Get urgent medical help if your stools are black and sticky like tar or contain blood, if you vomit blood, or if you have chest pain, severe breathlessness or fainting.

Not sure where to start? Ask our pharmacist at Bait Al Dawaa Pharmacy. We can help you read labels and check whether a product suits you alongside your other medicines.

Frequently asked questions

How do I know if I have low iron?

Only a blood test can tell you. Tiredness, pale skin and shortness of breath are common signs, but they have many other causes, so ask your doctor about testing.

Can I take iron for tiredness?

Iron contributes to the reduction of tiredness and fatigue, but only helps if your tiredness is linked to low iron. If your levels are normal, extra iron is unlikely to give you more energy.

Should I take iron and folic acid together?

Combined products are common in pregnancy. Health authorities advise folic acid before and in early pregnancy, and your doctor can tell you whether you also need iron.

How long should I take an iron supplement?

That depends on your blood test results and why your iron is low. Your doctor will usually recheck your blood, so do not keep taking iron long term without a check.

This article is general information, not medical advice. For advice about your own health, speak to your doctor or ask our pharmacist at Bait Al Dawaa Pharmacy.