I’ll always be a champion for food as foundational nourishment. Our bodies thrive when we feed them whole, real foods that supply the building blocks for vibrant health. But when it comes to restoring low iron levels – particularly when ferritin (your stored iron) is depleted – food alone is rarely enough.

Let me explain why.

Once iron deficiency is established, the body’s needs often exceed what even the most nutrient-dense diet can deliver. To replenish iron stores, someone may need to absorb twice the recommended daily intake (RDI) for their age and life stage. That’s a tall order – especially if heavy menstrual bleeding, poor absorption, or vegan eating are part of the picture. It’s also important to know that non-haem iron – a form found in plant foods – is absorbed far less efficiently than haem iron from animal foods. And even then, iron absorption is easily disrupted by everyday dietary factors such as calcium, tea, coffee, oxalates, phytates and poor stomach acid production, the latter often being the result of ongoing stress.

So while food plays a critical role in maintaining healthy iron levels, once a true deficiency sets in, the body often needs more targeted support to recover. And that’s where supplementation becomes necessary. But here’s where so many people run into trouble: the form of iron they’ve been given isn’t absorbed well or it doesn’t agree with them. 

Why traditional iron can cause so much discomfort

Many conventional iron supplements are notorious for causing unwanted side effects like constipation, nausea, bloating and cramping. In my clinical practice, I’ve seen so many people stop taking their iron supplement because it left them feeling worse, despite their body clearly needing the support.

So why does this happen?

It comes down to both the form and the dose of iron. Most iron supplements are a synthetic, lab-made form of iron paired with a salt or chelate. When you swallow these, to begin the absorption process, the iron has to separate from what it’s bound to so that it can enter the gut cell. This exposes the gut cell to what’s known as free iron – which, in excess, can drive oxidative stress, inflammation, and irritate the gut lining, even more so in those with sensitive digestion. This not only causes discomfort but can actually worsen iron absorption, creating a vicious cycle of deficiency, digestive upset and frustration. While some people tolerate these supplements, many simply don’t – and are left searching for a better alternative.  

The brilliance of ferritin-iron 

This is where ferritin-iron offers a beautiful alternative. Ferritin-iron is different again from haem and non-haem iron. It is sourced from organic peas – but before you go preparing a big bowl of peas, know this: to reach therapeutic levels, it must be extracted and concentrated to be used in supplement form.

What makes ferritin-iron so unique is the way it’s packaged (structured) and absorbed. Inside plant cells, iron is naturally stored in a protein shell – like a protective cage. The cage is the ferritin. Thousands of iron units are stored inside the ferritin this entire structure stays stable and intact as it moves through your digestive system. Unlike traditional iron, it doesn’t break down in the stomach, meaning gut cells aren’t exposed to free, reactive iron.

Instead, once it reaches the small intestine, your body uses a unique mechanism called receptor-mediated endocytosis to absorb the entire ferritin-iron structure. This means no harsh exposure of free iron to gut cells, no irritation or inflammation and no reliance on stomach acid to allow it to be absorbed. Just gentle, highly effective iron delivery in a form your body knows how to use. Perhaps most importantly, this allows people to stay consistent with their supplementation. When we’re addressing something as vital as iron – a nutrient that supports oxygen transport, thyroid function, metabolism, brain chemistry and emotional wellbeing – consistency is everything.

Another key advantage? You need less ferritin-iron per dose to achieve meaningful results. Its superior absorption and the volume of iron units being delivered inside each ferritin cage, means smaller amounts are effective, avoiding inflammation in the gut as well as other disrupters to absorption. Ferritin-iron is relatively new on the scene, so it’s completely understandable if you haven’t heard much about it yet. But if you’ve struggled with traditional iron supplements – or held back from starting due to unpleasant side effects – please know there is another option. One that offers gentle, consistent and gut-friendly support, alongside superior bioavailability.