Feeling tired, foggy, or just not quite yourself? Low iron is one of the most common — and most overlooked — contributors to fatigue, especially in menstruating women, pregnant women, and anyone following a plant-based diet. If you’ve tried an iron supplement before and it upset your stomach or didn’t seem to make a difference, the issue may not be your body — it may be the supplement itself.
Not All Iron Supplements Are Equal
Standard iron tablets like ferrous sulfate are widely used but can be hard on the gut, often causing nausea, constipation, or bloating. Here’s how the common forms compare:
Brand/FormIron formElemental ironGI tolerabilityFerro-GradumetFerrous sulfate105mgLower — common nausea/constipationFerrograd CFerrous sulfate + Vit C105mgLowerFefolFerrous sulfate + folic acid87.4mgLower–moderateMaltoferIron polymaltose100mgModerateIron bisglycinateChelated iron (bound to glycine)~20–45mgHigherLiposomal ironLiposomal bisglycinateVaries by productHighest
Iron bisglycinate typically runs at a much lower elemental iron dose than ferrous sulfate — around 20–45mg compared to 105mg — but research shows a comparable haemoglobin and ferritin response at that lower dose, with far less GI upset. It’s a good example of why a bigger dose isn’t automatically a better one.
The Liposomal Advantage
Liposomal iron builds on bisglycinate by encapsulating it further, wrapping the iron in tiny phospholipid carriers called liposomes. This is the distinction that sets it apart from standard chelated iron. This may:
- Help protect the gut lining from irritation
- Bypass some of the absorption barriers that affect standard iron
- Support better uptake through the intestinal wall
Research on pregnant women with mild anaemia found liposomal iron produced greater improvements in haemoglobin and ferritin than standard iron fumarate at the same dose — with results diverging by 28–32 weeks gestation.
Who May Benefit from Extra Iron Support
- Menstruating, pregnant, or breastfeeding women
- Vegetarians and vegans
- Endurance athletes and blood donors
- People with digestive conditions affecting absorption
- Anyone experiencing persistent fatigue
Finding the Right Approach for You
Iron deficiency isn’t a one-size-fits-all issue — the right form and dose depends on your individual pattern, diet, and health history. At Eastern Therapies, our naturopathy and functional medicine assessments look at what’s really driving your fatigue, not just the numbers on a blood test.
Book a naturopathic consultation at our Bondi Junction clinic to explore what your body actually needs.
