Should my multivitamin have iron?

Should I take a multivitamin with iron?

It depends on how much iron you need. Women aged 19 to 49 need 14.8mg a day. Men and women aged 50 and over need 8.7mg.

The difference is mostly down to periods. Women still having periods after 50 may need the same 14.8mg.

Most people can still get all the iron they need from their daily diet, the NHS says. So iron in a multivitamin is a top-up, not a must.

Find your row, then check the iron line on the back of your pack.

Who should take a multivitamin without iron?

If you need 8.7mg and eat a varied diet, an iron-free one is a fair choice. Some people have firmer reasons.

Haemochromatosis is an inherited condition where iron slowly builds up in the body over many years. It’s most common in people of white northern European background, and is particularly common in Ireland, Scotland and Wales.

With it, you’ll usually be advised to avoid iron and vitamin C supplements, as these may be harmful with high iron levels. You’ll usually be told to avoid breakfast cereals with added iron too.

That second ingredient is vitamin C. So check the vitamin C line as well as the iron line. Ask your GP which supplement, if any, suits you.

Think your iron may be high? See high ferritin levels.

Women’s multivitamin with iron: who needs it?

Heavy periods are the main reason. Losing a lot of blood each month puts you at higher risk of iron deficiency anaemia. A lack of iron causes it, and you may need iron supplements.

The NHS says to speak to a GP or a registered dietitian for more advice.

Pregnant? Iron is checked in routine blood tests at your first midwife appointment and at around 28 weeks. If it’s low, your GP or midwife will recommend iron supplements.

Don’t take cod liver oil or supplements with vitamin A (retinol) in pregnancy. Check the label.

More on periods and iron levels and the rest of the label in the best multivitamin for women.

What is the best multivitamin with iron?

No UK health body ranks brands, so judge the label. The NHS says iron supplements of 17mg or less a day are unlikely to cause harm. Take more only if a GP advises it.

Label shows a percentage? On UK packs, 100% of the reference value for iron is 14mg. That’s a label measure, not how much you need.

That last one matters. Very high doses of iron can be fatal, particularly for children.

On tablets for low iron (ferrous sulfate)? The NHS says calcium can reduce their effect, and they can stop zinc working as well. Never stop or change a prescribed medicine without your prescriber.

How do I get the most from the iron I take?

Watch your drinks. Tea, coffee, milk, dairy and eggs make it harder to absorb iron. The NHS advises a 2 hour gap after iron tablets or iron-rich food.

So keep your morning tea well apart from your iron. Orange juice after an iron tablet may help you absorb it.

Food counts too. Good sources include red meat, beans such as chickpeas, nuts, dried apricots and fortified breakfast cereals. Liver is rich in iron, but avoid it in pregnancy.

More in vitamin C and iron absorption and iron tablets not working.

When to speak to a GP

Low iron and high iron can both feel like plain tiredness. A blood test tells them apart. Book an appointment if:

• You think you have iron deficiency anaemia: tiredness and lack of energy, shortness of breath, noticeable heartbeats, paler skin than usual or headaches.
• Your periods are heavy. A GP or registered dietitian can say if you need iron supplements.
• You feel tired but haven’t been diagnosed with low iron. Talk to your doctor or pharmacist before taking iron tablets, as there may be other reasons.
• You have persistent or worrying symptoms that could be haemochromatosis, such as feeling very tired all the time, weight loss, weakness or joint pain, particularly with a northern European family background. Or a parent or sibling has it, even if you feel fine.
• You or your child has taken more than the recommended dose of iron tablets (ferrous sulfate). Contact 111 for advice now.

For suspected low iron, your GP will usually do a full blood count. See the iron deficiency blood test and do I need a multivitamin?