Dosage Lookup
Iron
Strong
consensus
Dose based on lab results. Iron bisglycinate is Hyman's preferred form for supplementation. Johnson uses heme iron. No expert recommends blind supplementation without testing.
Consensus Protocol
Dosage
- Dose based on lab results
- Iron bisglycinate is Hyman's preferred form for supplementation
- Johnson uses heme iron
- No expert recommends blind supplementation without testing
Form
- Iron bisglycinate (Hyman — gentle on stomach, better absorbed)
- Heme iron (Johnson — higher bioavailability from animal-derived form)
- Liquid iron for targeted dosing (Hyman, for athletes)
- Avoid ferrous sulfate if GI-sensitive
Timing
- Take with vitamin C to enhance absorption (Johnson pairs heme iron + vitamin C in morning routine)
- Take on an empty stomach for best absorption, or with food if GI distress occurs
- Avoid taking with calcium, coffee, or tea which inhibit absorption
Notes
- Always test before supplementing — both deficiency and overload are harmful
- Key tests: serum ferritin, serum iron, TIBC, transferrin saturation
- Ferritin alone is insufficient because it is an acute-phase reactant (Attia)
- Retest every 3-6 months while supplementing
- Menstruating women, vegans/vegetarians, endurance athletes, and people with gut absorption issues are highest-risk groups for deficiency
- Screen for hereditary hemochromatosis if ferritin is persistently elevated (Hyman)
Expert Positions
What Each Expert Says
On the Huberman Lab channel, iron is discussed primarily through guest experts rather than a dedicated episode. Dr. Chris Palmer links iron deficiency to impaired mitochondrial function and mental health symptoms, noting that B12, folate, and iron are critical for mitochondrial health and directly impact psychiatric conditions. In his hair loss episode, Huberman identifies iron levels as a key factor in maintaining hair health alongside insulin sensitivity and hormonal regulation.
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More on Iron
Common Questions
How much Iron should you take?
Dose based on lab results. Iron bisglycinate is Hyman's preferred form for supplementation. Johnson uses heme iron. No expert recommends blind supplementation without testing.
What form of Iron is best?
Iron bisglycinate (Hyman — gentle on stomach, better absorbed). Heme iron (Johnson — higher bioavailability from animal-derived form). Liquid iron for targeted dosing (Hyman, for athletes). Avoid ferrous sulfate if GI-sensitive.
When should you take Iron?
Take with vitamin C to enhance absorption (Johnson pairs heme iron + vitamin C in morning routine). Take on an empty stomach for best absorption, or with food if GI distress occurs. Avoid taking with calcium, coffee, or tea which inhibit absorption.