Minerals

Minerals that make a difference when you are low: gentle iron from Active Iron, Spatone, Floradix and Galfer, magnesium for cramps and sleep, and zinc for immunity and skin. Pharmacist advice on choosing the form your body absorbs and tolerates.

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Iron, magnesium and zinc: who needs them and which to choose

Iron

Tiredness, breathlessness on stairs, pale skin and hair shedding can all be low iron, which is common in women with heavy periods, in pregnancy, in vegetarians and after illness. The best approach is a blood test, then a supplement that suits your stomach.

  • Galfer and Ferrograd are standard-strength ferrous iron: effective, inexpensive, but can cause constipation or nausea.
  • Active Iron uses a protein-coated form that is gentler on the stomach with good absorption; the Advance 25mg suits confirmed low levels.
  • Spatone is a naturally iron-rich water, very gentle, good for pregnancy and maintenance rather than correcting a big deficiency.
  • Floradix is a liquid iron with vitamins and herbs, gentle and well tolerated.

Take iron with vitamin C (orange juice is fine) and away from tea, coffee, milk and calcium, which block absorption. Expect dark stools; that is normal. Recheck levels after three months.

Magnesium

Helpful for night cramps, restless legs, tension headaches and poor sleep. Glycinate (bisglycinate) is the best tolerated and calming at night; citrate absorbs well but can loosen stools; oxide is cheap but poorly absorbed. Revive Active Magnesium Complex and Pharma Nord BioActive Magnesium are the ones we recommend. Magnesium Verla granules suit people who prefer a drink.

Zinc

Supports immunity, wound healing and skin. Zinc picolinate (Nutri Nua) absorbs well; Kelkin's effervescent zinc and vitamin C is a convenient winter option. Take with food to avoid nausea, and do not exceed 25 mg a day long-term without advice.

Keep iron away from children. Iron tablets are a common cause of accidental poisoning in under-fives. Store them high and out of sight.

Common questions about minerals

What is the gentlest iron supplement?

Active Iron, Spatone and Floradix are the three we recommend for people who get constipated or nauseous on ordinary iron tablets. Active Iron has the strongest absorption data of the three.

How long does it take for iron tablets to work?

Energy often improves within two to four weeks, but it takes about three months to rebuild iron stores. Keep going for the full course and recheck your blood levels.

Which magnesium is best for sleep and cramps?

Magnesium glycinate (bisglycinate) is the best absorbed and least likely to upset your stomach, and it is the form we suggest for sleep, cramps and restless legs. Take it in the evening.

Can I take iron and magnesium together?

Better to separate them by a couple of hours, as minerals compete for absorption. Iron in the morning with vitamin C, magnesium in the evening works well for most people.

Written and reviewed by the pharmacist team at Laois Pharmacy, Portlaoise. General information only, not a substitute for advice about your own health. Ask us in store or on WhatsApp.