You eat pulses almost every day, you add spinach to your meals, you eat nuts regularly. Your plant-based diet makes sense. And yet, for weeks you’ve been feeling fatigue that doesn’t match what you’re eating. The problem may not be the amount of iron you’re putting in, but how much is actually getting into your body.
This is not an uncommon problem. Iron from plant foods has a different bioavailability to animal iron, and there are natural compounds in that same diet that can reduce what is absorbed. Before buying any iron supplement, it’s worth understanding what’s going on and what to look for on the label.
Why plant iron is not always enough
The iron provided by pulses, whole grains, seeds or spinach is non-heme iron. It is less easily absorbed by the body than heme iron from meat, and it also shares absorption pathways with other minerals.
The fact that changes the perspective is this: the same plant foods that provide iron also contain phytates, natural compounds that bind to iron in the intestine and form complexes that are not easily absorbed by the body. The more complete and varied the plant-based diet, the more phytates there are in the daily diet.
The practical result is that a person on a plant-based diet can be eating enough iron in terms of milligrams and still have a net absorption below what their body needs. Tiredness, a feeling of lack of energy and difficulty concentrating are signs that many people in this situation recognise, although they do not always associate them with this mechanism.
What to look for before choosing a supplement
Not all iron supplements work equally well in a phytate-rich diet. Conventional iron salts, such as ferrous sulphate or gluconate, can interact with dietary compounds and reduce available absorption. They are also known to have poorer digestive tolerance, not least if you already have a sensitive stomach.
The ferrous bisglycinate form works differently. The iron is bound to two molecules of the amino acid glycine, which protects it during intestinal transit and reduces its exposure to phytates. This structure promotes more efficient absorption and is associated with significantly better digestive tolerance.
But the form of iron is not the only criterion. There are two other questions that make sense to ask before buying: does it include vitamin C in the same capsule? And are the B vitamins in bioactive forms? Vitamin C (L-ascorbic acid) increases iron absorption, which enhances the work of bisglycinate. Vitamins B6, B2, B12 and folate contribute to normal red blood cell formation, normal energy metabolism and to reducing tiredness and fatigue, but only if they are in forms that can be used directly by the body.
Iron complex: complete formula in one capsule
Nutribiolite Iron Complex brings together exactly the elements described above: ferrous bisglycinate, vitamin C (L-ascorbic acid), vitamin B6 as pyridoxal-5-phosphate (P5P), vitamin B2 (riboflavin), folate as calcium L-5-methyltetrahydrofolate (L-5-MTHF) and vitamin B12 as methylcobalamin.
Three specific facts explain why this formula makes sense as opposed to a basic iron supplement. First, ferrous bisglycinate provides iron in a form that is well recognised by the gut and is associated with less digestive discomfort, which is especially relevant for those who are already sensitive to other iron salts. Second, vitamin C in the same capsule enhances iron absorption, so you don’t have to remember to take the two separately. Thirdly, the B vitamins are in their bioactive forms, P5P, methylcobalamin and L-5-MTHF, which means that the body can use them directly without any intermediate metabolic steps.
The dosage is 1 capsule per day. The pack contains 120 capsules, which covers up to 4 months of continuous supplementation. The formula is suitable for vegans, uses a vegetable-based hydroxypropyl methylcellulose capsule and contains no artificial colours or flavourings.
Iron bisglycinate with vitamin C and active B vitamins in one vegan capsule per day, formulated to support normal red blood cell formation and help reduce tiredness and fatigue.
Frequently asked questions before you buy
As a vegan I eat a lot of pulses and spinach, why do I still need an iron supplement?
The iron in plant foods is non-heme iron, which is less readily absorbed than animal iron. In addition, phytates present in legumes, whole grains and seeds can bind to iron in the gut and reduce what is utilised. A varied and complete plant-based diet does not always guarantee sufficient net absorption, especially at times of increased demand or if there are digestive sensitivities that limit the variety of foods.
What is the difference between ferrous bisglycinate and the ferrous sulphate used in many basic supplements?
Ferrous sulphate is a conventional iron salt that can interact with phytates in the diet and reduce their absorption. It is also known to cause digestive upset, constipation or nausea in some people. Ferrous bisglycinate is an organic chelate in which iron is bound to glycine, which gives it greater stability in the gut and is associated with better absorption and improved digestive tolerance. For those following a phytate-rich plant-based diet, this difference is particularly relevant.
Is Nutribiolite Iron Complex really suitable for vegans?
Yes, the capsule is made from hydroxypropyl methylcellulose, a vegetable-based coating agent. The excipients used, cassava starch and L-leucine, are also of vegetable origin. The formula is free from gelatine, animal dyes and unnecessary synthetic additives.
Why does it include B vitamins in active forms and what does this mean in practice?
The active forms, P5P for vitamin B6, methylcobalamin for B12 and L-5-MTHF for folate, are forms that can be used directly by the body without a prior metabolic step. This is especially relevant for people whose metabolism may have difficulties with standard forms, such as folic acid or cyanocobalamin. The choice of bioactive forms seeks to maximise the actual utilisation of each nutrient.
How long does a pack last and how is it taken?
Each pack contains 120 capsules. The pattern is 1 capsule per day with a glass of water, which is equivalent to up to 4 months of continuous supplementation. A simple pattern that is easy to maintain over time without having to remember to take several capsules a day.
This content is for information purposes only and does not replace the advice of a health professional. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are taking medication, have a diagnosed health condition, are pregnant or breastfeeding, consult a healthcare professional before starting any supplementation.
