What's actually different between an iron tablet and wholefood iron?
If you've ever been told you need to buy iron tablets, this blog is for you.
Most people come to wholefood iron because they tried the tablets and didn’t like the side effects. So they went searching for an alternative. Then they might have felt confused by all the different types of iron.
So let's look at why wholefood iron and iron tablets behave differently in the body.
What's the difference between wholefood iron and iron tablets?
An iron tablet is an isolated iron compound; usually ferrous sulfate, ferrous fumarate or ferrous gluconate. It's made in a factory, the dose is high and the iron is usually by itself without the co-factors that help the body absorb it.
A wholefood iron supplement is the food itself made easy to take. Ours is made from organic chicken liver, steamed, dehydrated, milled to a powder and encapsulated. Nothing has been added or isolated.
The difference between the two forms of iron is; the form the iron is in, what comes with it and how much your body absorbs.
There are different forms of iron
The iron in a tablet is non-heme iron, and the absorption pathway is easily blocked. Things like tea, coffee, dairy and phytates in grains and legumes can block the absorption. It's why the instructions on an iron tablet say to take it on an empty stomach because so many foods can block the absorption. It's advised to take it away from tea, coffee, dairy/calcium, antacids and other medications. It's also recommended to take it with vitamin C to help with absorption. For many people, taking an iron tablet on an empty stomach can cause stomach upset.
Whole foods work differently. When iron comes from food, it comes with co-factors that help the body absorb it. It has protein, other minerals, vitamins and naturally occurring compounds.
A good part of the iron in chicken liver is heme iron. Heme iron is taken up by the body more easily than non-heme iron. It uses a completely different absorption pathway and is less likely to be blocked by other foods. This is why animal sources of iron are better absorbed than plant sources. Many people say that iron from food is easier to absorb and kinder on their digestive system.
Liver is different from muscle meats because it holds iron in a few forms. In liver, around 45% is heme iron, about 26% is held in ferritin and around 25% is held in hemosiderin.
Iron doesn't work alone - and that's the real benefit of getting iron from food.
Your body doesn’t use iron by itself. It needs help, and food brings that help, naturally.
- Copper is required to move iron out of storage and load it onto the protein that carries it around the body. Without enough copper, iron can be present and still not go where it's needed.
- Vitamin B12 and folate are required to actually build red blood cells.
Chicken liver is a particularly rich source of vitamin B12 and folate.
An iron tablet doesn’t give the body the same building blocks. It's why the isolated iron behaves differently to wholefood iron. People often say they feel better on wholefood iron and it's more gentle on their digestive system.
What about iron doses?
If you compare the numbers on paper, an iron tablet usually contains far more milligrams of iron than a wholefood iron supplement.
But it's not just about the numbers.
Iron absorption is controlled by a hormone called hepcidin. Hepcidin responds to a big dose of iron by telling the body to stop absorbing iron. A large dose of iron can raise hepcidin enough to block iron absorption for up to 48 hours. Trials have shown that people absorb more iron if they take their iron pill every second day (rather than every day), to minimise the effect of hepcidin.
So 'more is not more' because the body will regulate what it lets in and decrease absorption.
Which iron should you take?
The iron that you actually take, is the iron that is going to help you. Nausea and constipation are the two most common side effects of conventional iron tablets. That is a big reason why people stop taking them.
Many people take a wholefood iron supplement as their iron. It's absorbed well and many report that it's gentler on their body. Win-win. If your practitioner has you on a specific dose of iron, have a chat with them before making any big changes.
The people who chicken liver suits best
- Anyone who has found iron tablets don’t work for them (including side effects)
- People who'd simply prefer to take iron from food rather than a mineral
- Vegetarians and former vegetarians stepping back towards animal sources of nutrition and aren’t ready for red meat
- People with Alpha-gal Syndrome, who react to all mammalian meat after being bitten by a tick. They can't take beef liver capsules at all
- People who don't eat beef for religious or cultural reasons
- People who are eating well already and just want a nutrient dense food in their diet, without having to cook liver
Almost every organ supplement on the market is made from beef. For a lot of people, chicken liver is the only option. We've written a comparison of chicken liver and beef liver here.
What to look for when comparing products
- Is it actually a wholefood? Read the ingredients. "Wholefood" on the front doesn't always mean it's 100% wholefood.
- Where did it come from? Look for certified organic, pasture-raised, free-range and a trusted country of origin. Australia has high standards for animal welfare and organic certification.
- How was it made? Small batches, made locally, by someone willing to answer your questions.
- What else is in it? Ours is 100% organic chicken liver. No binders, fillers, additives or preservatives.
How to take organic chicken liver capsules
A typical serve is 2-6 capsules a day or as directed by your health practitioner. You can take them with or without food. You can have them daily or just in times of extra iron needs.
The TLDR of this blog
Iron tablets and iron from food behave differently in the body. The form is different, what comes with it is different and the body absorbs it differently. One is a measured dose of a mineral compound and the other is food.
If that's what you're looking for... Ours has been made in Australia in small batches since 2013.
Shop Vitality Pills organic chicken liver capsules here.
New to organ supplements? Start here: the benefits of organic chicken liver capsules.
About the author
Kirrah Stewart holds a Bachelor’s degree in Clinical Science, majoring in Complementary Medicine (Nutrition and Herbal Medicine). She is a former doula with over 15 years’ experience supporting families through pregnancy, birth, and postpartum. Kirrah is the creator of Vitality Pills and Wisdom Formulas.
Disclaimer
The information shared in this blog post is intended for educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare practitioner before making changes to your diet or lifestyle.