Iron (Bisglycinate)
Menstruating women and female athletes have high iron demand and often run low. For men, don't supplement preemptively — only add after a blood test confirms a gap.
Typical dose
18–27mg per day (women)
Timing
On an empty stomach (if tolerated), with vitamin C to boost absorption
Monthly cost (approx.)
~$5
Primary goals
health · performance · recovery
Scientific Evidence
Papers Forgestack cites for Iron (Bisglycinate) recommendations. Each link goes to PubMed or an official society source.
- Guideline
日本鉄バイオサイエンス学会 2015
- Meta-AnalysisTier 1
Burden et al. 2015 · PubMed / Source
- ReviewTier 2
Sim et al. 2019 · PubMed / Source
Side Effects & Cautions
- frequent
Constipation, nausea, stomach discomfort — mitigate with vitamin C and a small meal
- rare
Iron overload in men and postmenopausal women (haemochromatosis-like)
Consult a physician or pharmacist if in doubt. Forgestack does not provide medical advice.
Interactions
Calcium, coffee, tea
Tannins and calcium markedly reduce absorption — separate by 2 hours.
Thyroid hormone (levothyroxine)
Concurrent use blunts the drug — separate by 4+ hours.
Where to Buy
The links below are affiliate links. Your price does not change.
Whether this supplement should be your top priority depends on your goal and current stack.