TimingIron Bisglycinate

Best in the morning

When to take Iron Bisglycinate

Morning, empty stomach, with vitamin C

Iron carries oxygen in your blood, but you should only supplement it when a test shows low iron or ferritin. It absorbs best on an empty stomach with vitamin C, and many common foods and drinks block it.

Updated 2026-10-25

Best time in your day

  1. Wake
  2. Workout
  3. Breakfast
  4. Lunch
  5. Evening
  6. Workout
  7. Dinner
  8. Walk
  9. Bed
When
Morning, 30–60 minutes before breakfast
Food
Empty stomach, with vitamin C or a glass of orange juice
Typical dose
Commonly 25–65 mg elemental iron; the right dose depends on your blood test

How to take it

  1. 1Confirm low ferritin or haemoglobin with a blood test first
  2. 2Take it with vitamin C on an empty stomach
  3. 3Wait 2 hours before tea, coffee, dairy or calcium
  4. 4Ask about alternate-day dosing, which can absorb better

Watch out

Keep iron out of reach of children: an overdose is dangerous. Don't take it without a confirmed need, because excess iron builds up.

Keep apart from

  • Tea and coffee (2 hours)
  • Calcium and dairy (2 hours)
  • Zinc and magnesium
  • Thyroid medication (4 hours)
  • Antacids and acid blockers

Common questions

Why every other day?

A daily dose raises a hormone called hepcidin that blocks the next day's absorption. Alternate days can work better.

Why does it upset my stomach?

Iron is harsh on an empty stomach. Bisglycinate is gentler, or take it with a small low-calcium snack.

Why are my stools dark?

That's unabsorbed iron and is normal.

Explore further

Commonly used for

EnergyPregnancy

Sources

  1. NIH Office of Dietary Supplements: Iron fact sheet for health professionals

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For general education only, not medical advice. Talk to a qualified doctor before starting or changing supplements, especially if you are pregnant, nursing or on medication.