Iron strips vs. iron pills: what's different and who each one suits
By Melt Daily ·
Iron is one of the most common supplements people look for, and one of the most common ones people stop taking. Tablets can be large, some leave a metallic aftertaste, and they need water. Iron strips are a newer, smaller option. Here is how the two compare, honestly, including the cases where a tablet makes more sense.
What an iron strip is
An iron strip is a thin dissolvable film about the size of a postage stamp. You place it on your tongue and it melts in under a minute, with no water and nothing to swallow. Our STEADY strip contains 19 mg of iron (as ferric saccharate) and 400 mcg DFE of folate in a raspberry flavor.
An iron pill is a tablet or capsule you swallow with water. Iron tablets come in many strengths and many forms of iron, which is why two iron products on a shelf can look very different on the label.
Side-by-side
| STEADY iron strip | Typical iron tablet | |
|---|---|---|
| Iron per serving | 19 mg (106% DV) | Varies widely: often 18 mg to 65 mg |
| Form of iron | Ferric saccharate | Often ferrous sulfate, ferrous gluconate, ferrous fumarate or iron bisglycinate |
| Water needed | No | Yes |
| Swallowing | None, it dissolves | One tablet or capsule |
| Taste | Raspberry | Usually none if swallowed whole |
| Also contains | Folate 400 mcg DFE | Depends on the product |
| Carry it | Flat sachets in a slim tin | Bottle |
Tablet values are general ranges, not a specific product. Always read the Supplement Facts panel.
Dose: what 19 mg means
The Daily Value (DV) for iron on supplement labels is 18 mg, so 19 mg is 106% DV. That lines up with the amount the NIH Office of Dietary Supplements lists as the daily recommendation for women aged 19 to 50, which is 18 mg. Adult men and women over 50 are generally recommended 8 mg a day, and the recommendation during pregnancy is 27 mg.
Some iron tablets carry far more. A common 325 mg ferrous sulfate tablet, for example, provides about 65 mg of elemental iron. Higher-dose iron is usually something a doctor recommends for a specific reason, and it is the situation where a tablet is likely the better tool. A strip is designed for an everyday, label-level amount, not a high-dose regimen.
The NIH lists 45 mg a day as the upper limit for iron from all sources for adults, unless a doctor directs otherwise. More is not better with iron, so it is worth adding up everything you take.
The forms of iron, in plain English
Iron in supplements comes bound to another compound, and the label names that pairing. Ferrous (iron II) forms like ferrous sulfate, ferrous gluconate and ferrous fumarate are the most common in tablets. Ferric (iron III) forms, like the ferric saccharate in STEADY, are another family. Iron bisglycinate is iron bound to the amino acid glycine.
What matters most on any label is the elemental iron amount, which is the number listed next to Iron in the Supplement Facts panel. That is the amount of actual iron, regardless of which compound carries it.
Taste and the metallic thing
Iron has a natural metallic taste. A swallowed tablet avoids it, mostly, though some people still notice an aftertaste. A strip dissolves on your tongue, so flavoring does the work. STEADY is raspberry flavored and sweetened with monk fruit extract and steviol glycosides. If you are very sensitive to any metallic note, a coated tablet may be easier, and we would rather you know that up front.
Stomach feel
Iron supplements are known for sometimes causing stomach upset, constipation or nausea, and the NIH notes these effects are more common at higher doses. Taking iron with a little food can help some people, though food can also reduce how much is absorbed. If iron in any form bothers your stomach, talk with your doctor or pharmacist about the amount and timing that fits you.
Who an iron strip suits
- People who want a daily, label-level amount of iron and find tablets hard to swallow or easy to forget.
- People who want something they can take at a desk, in class or on the go without water.
- People who like iron and folate together in one serving.
A tablet is likely better if your doctor has recommended a higher amount of iron, or if you want no flavor at all.
Before you add iron
Iron is one supplement where it really pays to check with a doctor first, especially if you are not sure you need it. A simple blood test can show your iron status. Too much iron can be harmful, and iron can interact with some medications, including certain thyroid and antibiotic medicines.
One more thing that matters: accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep any iron product, strips included, well out of reach of children.
If you are pregnant, nursing, taking any medication or managing a health condition, check with your doctor or pharmacist before adding a supplement.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
