Health

Ferrous Gluconate vs. Ferrous Sulfate: What’s the Best Type of Iron Pill to Take?

Discover the key differences between ferrous gluconate vs ferrous sulfate, and which is best to take if you have an iron deficiency.

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Photo: Getty Images/Olena Ruban
Published Jan 16, 2025

Written by 

Sarah Glinski, RD

Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

Being iron-deficient: It’s more common than you’d think. Recent studies have found that 1 in 3 adults in the U.S.1 have an iron deficiency and are not getting enough of this key mineral in their daily diet. This is concerning because iron is not only essential in keeping your energy levels up but also in producing hemoglobin—the protein in your blood that carries oxygen from your lungs to the rest of your body. Meaning if your levels dip too low, you might feel sluggish, weak, and just plain tired.

Experts in This Article

Amber Wheeler

endocrinologist and advisor for Hey Freya

Meggie Connelly

Registered dietitian and culinary nutritionist specializing in polycystic ovary syndrome (PCOS).

While you can somewhat replenish your iron levels by eating iron-rich foods (e.g., spinach, red meat, or whole wheat bread), most people who have a true deficiency will need to take iron supplements, most often in the form of iron pills. But choosing the right type of iron—whether it’s ferrous gluconate vs. ferrous sulfate—can be confusing.

For starters, not all iron supplements are created equal: Choosing a pill that’s not right for your specific needs could result in unpleasant side effects (like an upset stomach or constipation) or simply not getting the boost in iron you need. Plus, while both ferrous gluconate and ferrous sulfate are the most popular iron options on the market, there are key differences between the two to note.

Here, we tapped a primary-care physician and a registered dietitian to create the ultimate guide on ferrous gluconate vs. ferrous sulfate, including the pros and cons of each and which is best to take for a deficiency.

5 differences between ferrous gluconate vs. ferrous sulfate

From how much elemental iron each has to how effective they are at treating deficiencies, here are five differences between ferrous gluconate vs. ferrous sulfate to know before trying them out.

1. Ferrous sulfate has more elemental iron

Iron supplements with ferrous sulfate have more elemental iron than ferrous gluconate, which basically refers to the pure form of iron. “Ferrous sulfate contains about 20 percent elemental iron, so a 325-milligram (mg) tablet has around 65 mg of elemental iron,” Amber Wheeler, MD, an endocrinologist and advisor for Hey Freya, tells Well+Good. In contrast, “ferrous gluconate contains about 12 percent elemental iron, meaning that a 325-mg tablet offers about 38 mg of elemental iron.”

Dr. Wheeler also notes that because iron supplements can cause digestive issues, a smaller dose of elemental iron is sometimes recommended to lower the risk of symptoms like nausea and constipation.

2. Ferrous gluconate may be better absorbed by your body

While there’s not much current research on this, older hallmark studies (like this 1996 clinical trial from Minerva Ginecologica2) show that ferrous gluconate might be better absorbed in the body than ferrous sulfate, especially when taken in liquid form.

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That said, “it does contain less elemental iron than ferrous sulfate, so more of the supplement may be needed,” says Meggie Connelly, MS, RD, LDN, a registered dietitian and owner of Be Balanced Nutrition Services.

3. Ferrous gluconate may be better for deficiencies

While there’s not much research showing the benefit for adults, “research3 into the absorption of ferrous gluconate vs. ferrous sulfate in toddlers shows that both are effective at preventing iron deficiency anemia,” says Connelly. More specifically, “ferrous gluconate increased hemoglobin and ferritin (a blood protein that contains iron) more than the individuals who supplemented with ferrous sulfate.”

Why is this important? As we’ve learned, iron is a key component of hemoglobin—the protein that helps carry oxygen throughout the body. The iron in hemoglobin binds to oxygen, allowing it to be transported to all your major organ systems. The ferritin is also important, as it helps store iron in the body and acts as a reserve to make sure there’s enough available when needed.

This balance is crucial because, without enough stored iron (ferritin), the body might not be able to make enough hemoglobin, which can lead to iron deficiency anemia. Because ferrous gluconate has been found to increase hemoglobin and ferritin levels more than ferrous sulfate in small clinical trials in children, it’s possible that it might be better at preventing and treating iron deficiencies.

4. Ferrous gluconate may be a better choice during pregnancy

The American Society for Nutrition notes that when you are pregnant, your iron needs increase tenfold. This is why it’s important to keep your iron levels strong throughout pregnancy with iron-rich foods and supplements.

While both types of iron supplements can increase your levels and decrease the risk of anemia during pregnancy, Connelly says ferrous gluconate may be a better choice when it comes to absorption and tolerance. But “it does have less elemental iron, so more (milligrams) of it may be needed,” she adds. It’s also often more expensive than ferrous sulfate, which can be a barrier for some pregnant people.

For those who are expecting, Connelly also recommends ferrous bisglycinate, which has been shown to increase iron levels better4 than other forms of iron. She says it tends to cause fewer side effects in pregnant people—like constipation and nausea.

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TIP

If you’re pregnant and need more iron, talk to your healthcare provider to decide which form and dose is best for your needs.

5. Ferrous gluconate is easier on the stomach

“Ferrous gluconate is a bit better for the stomach due to having less elemental iron,” says Connelly. That said, if you’re not tolerating your current supplement, she recommends trying one with ferrous bisglycinate, which studies have found is absorbed well and gentler on the stomach.

That said, some research (like this 2013 review in Current Medical Research and Opinion5), has found that extended-release ferrous sulfate with mucoproteins (a protein that binds to iron and helps protect the stomach lining and reduce the risk of GI effects) is better tolerated than other forms. However, it’s typically poorly absorbed and not recommended for treating an iron deficiency.

How to take iron supplements so they’re most effective

For best absorption, Connelly suggests taking iron pills about 30 minutes before a meal. “Taking your iron with a good source of vitamin C6, like a supplement or orange juice, can also help with absorption,” she adds.

Even though it’s best to take iron on an empty stomach, Connelly knows that can exacerbate digestive woes. If this is the case for you “it’s okay to take your iron supplement with a small amount of food,” she says. Just be sure to avoid high-calcium foods (like dairy), high-fiber foods, and caffeine around when you take the supplement, as they can all impair iron absorption.

As far as how often to take iron supplements? A 2019 study found that for people with iron-deficiency anemia, pills were better absorbed when taken every other day7 instead of daily. (For context, this particular study, which used ferrous sulfate, found that taking iron supplements every other day led to significantly higher iron absorption than those taking it daily.)

And what about dosage? Dr. Wheeler says the U.S. Recommended Dietary Allowance (RDA) of elemental iron for healthy adults ranges from 7 to 27 milligrams per day, depending on your age and factors like pregnancy and lactation.

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Some good supplements to try include Walgreen’s High-Potency Iron Ferrous Gluconate ($9) or NatureMade Iron Ferrous Sulfate ($13). And if your doctor thinks iron bisglycinate is best for you, look for Thorne Iron Bisgylcinate tablets ($13).

Side effects of taking iron supplements

Just like there are different types of iron supplements, there are two main types of iron8, too: heme and non-heme. Heme iron comes from animal sources and is typically better absorbed, while non-heme iron comes mostly from plant sources.

“First-line iron supplements are usually non-heme sourced and can cause several side effects, particularly if the dose is above the RDA,” says Dr. Wheeler. Some of the most common side effects of taking iron supplements include the following:

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    Health

    I Tried AG1’s Greens Powder To See if It’s Worth the Hype—Here’s My Honest Review

    My thoughts after a few weeks of adding the popular, pricey supplement to my morning routine.

    ag1 review
    Published Feb 21, 2025

    Written by 

    Kaitlin Ahern

    Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission

    The first thing you should probably know about me is that I generally steer clear of wellness pills and powders. As a health writer and editor who's covered supplements for years, I've acquired a wary view of these products that tend to make bold-yet-vague health promises while being only very loosely regulated by the FDA. 

    Experts in This Article

    Leah Murnane

    Leah Murnane, MS, RD, CSSD, LDN, performance dietitian and owner of Lettuce Eat Dessert.

    Carla Hernandez

    Carla Hernandez, RDN, Los Angeles-based registered dietitian

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    *Steps off soapbox* Now that's out of the way, I'll admit I've been curious about AG1 (formerly Athletic Greens) for a while. Friends sing its praises, and you don't have to look hard to find positive AG1 reviews across the internet. So I gave it a go. Here's my experience taking AG1 for a few weeks, plus insight from two registered dietitians on the pros and cons of the greens powder, who might benefit from it, and who should steer clear.

    AG1 — $79 and up

    Sponsored by AG1

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    Pros:

    • Comprehensive variety of nutrients
    • NSF Certified for Sport
    • Good Manufacturing Practices (GMP) certified facility
    • Pleasant taste (no artificial sweeteners)
    • Free of many common allergens
    • Convenient
    • Offers a money-back guarantee

    Cons:

    • Expensive
    • Doesn’t contain vitamin D or iron
    • Health claims are somewhat vague

    What is AG1?

    Backing up for a minute, in case you haven't seen the green drink all over social media like I have, here's the breakdown: AG1 is a powdered nutritional supplement that contains 75 vitamins, minerals, probiotics, and adaptogens. To take it, you mix a scoop of the powder into 8 to 12 ounces of cold water, shake, and ideally drink on an empty stomach (the brand recommends taking it daily, first thing in the morning). 

    The powder can also be mixed into other cold beverages, like smoothies or juices, but the brand warns against combining it with hot drinks because it might make the ingredients less effective.

    If you've ever taken a multivitamin, you're probably thinking 75 ingredients is a lot. And you're right. So let's take a closer look.

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    Ingredients

    One scoop of AG1 (that's 12 grams) has 50 calories, 6 g of carbs, 2 g each of fiber and protein, and less than a gram of sugar. 

    Here are the nutrients you get per serving:

    • Vitamin A: 555 mcg RAE (62% DV)
    • Vitamin C: 420 mg (467% DV)
    • Vitamin E: 83 mg (553% DV)
    • Thiamin (vitamin B1): 3 mg (250% DV)
    • Riboflavin (vitamin B2): 2 mg (154% DV)
    • Niacin (vitamin B3): 20 mg NE (125% DV)
    • Vitamin B6: 3 mg (176% DV)
    • Folate: 680 mcg DFE (170% DV)
    • Vitamin B12: 22 mcg (917% DV)
    • Biotin (vitamin B7): 330 mcg (1100% DV)
    • Pantothenic acid (vitamin B5): 4 mg (80% DV)
    • Calcium: 118 mg (9% DV)
    • Phosphorous: 130 mg (10% DV)
    • Magnesium: 26 mg (6% DV)
    • Zinc: 15 mg (136% DV)
    • Selenium: 20 mcg (36% DV)
    • Copper: 195 mcg (22% DV)
    • Manganese: 400 mc (17% DV)
    • Chromium: 25 mcg (71% DV)
    • Sodium: 45 mg (2% DV)
    • Potassium: 300 mg (6% DV)

    What's all that mean?

    Keep in mind: DV means the percent daily value, which reflects the recommended amount of a nutrient to consume each day, and it's based on a 2,000-calorie diet for healthy adults. You'll notice a pretty wide range of percentages on the above list. For example, the recommended amount of daily vitamin E is 15 mg1. AG1 has 83 mg, which is more than five times the recommended amount. It's much lower than the vitamin's tolerable upper limit of 1,000 mg per day, but it's good to take stock of what those percentages mean for you in relation to your existing diet.

    Once we're past the vitamins and minerals, things get a little less clear. That's because AG1 contains four proprietary blends: a "superfood" complex, an herb and antioxidant blend, digestive enzymes, and probiotics. While the label shows the total grams per serving of each blend, it doesn't break it down further. So, for example, we don't know for sure how much spirulina or green tea extract is in there. 

    "You don't know how much of [those ingredients] are actually in the product," says Leah Murnane, RD, CSSD, LDN, board-certified sports dietitian and founder of Lettuce Eat Dessert. "And for the size of the scoop, it's hard to think that there would be enough of those items in there to actually offer a benefit," 

    Health claims

    The main claim AG1 makes is that "one scoop supports whole body health." The label also lists a slew of general health benefits, like "energy and focus," "stress and mood balance," "brain and nerve function," and "healthy aging."

    If you read the label closely, you'll notice each of these claims appears with an asterisk. The caveat is that the FDA hasn't reviewed or approved any of these statements. As with other supplements, we're kind of just taking the brand's word that these are all true. 

    The research

    There is some research to back up AG1's health claims, though. Over the past 15 years or so, the brand has commissioned a few scientific studies, including an observational study and a clinical trial. This is definitely admirable, considering many other supplements that say they're backed by research rely on low-quality animal or in vitro studies, or research done on individual ingredients. 

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    AG1's studies, on the other hand, looked at people using the actual product and found that those who took the supplement more than doubled their levels of healthy gut bacteria. What's more, folks who regularly took AG1 for three months reported positive effects on their energy levels, digestion, and overall sense of calm.

    Still, these studies were ordered by the brand, so it's wise to take them with a grain of salt, Murnane says. Beyond that, she adds: "There's also not a ton of [knowledge about] how it's going to affect you long-term, just because it is such a relatively new thing within the last 10 to 15 years."

    My experience taking AG1

    After taking the supplement for a few weeks, here are the pros and cons of AG1 as I see them.

    What I like about AG1

    • Third-party certified: First and foremost, I appreciate that AG1 is NSF Certified for Sport, which means the product has been independently tested by NSF (a well-respected name in the supplement-testing business) to ensure it actually contains the ingredients it claims on the label, in the amounts claimed, and that it doesn't have any extras not listed (like heavy metals or other contaminants). This kind of testing is voluntary, so the seal carries a lot of weight. AG1 is also manufactured in a facility that is Good Manufacturing Practices (GMP) certified, which adds another level of quality assurance.
    • Tasty: I was pleasantly surprised by the taste. As a greens powder, I assumed it'd be a little bitter, but it's got a pleasant pineapple-forward flavor courtesy of dried fruit powders. It also mixes into water easily, with no clumps, although the texture is a little bit chalky. I also love that there's no added sugar or artificial sweeteners, although it does contain stevia.
    • Convenient: This supp packs a hefty nutritional punch into one once-a-day product that's easy to take (aka, no pills to swallow). You do have to refrigerate the pouch after opening, but I like that there's a travel pack option—these single-serving packs are easy to throw in a gym or overnight bag, no fridge required.
    • Self-care boost: I was surprised how a three-minute morning ritual could feel like a self-care practice. Taking a beat out of my busy mornings (that mainly include making breakfast and packing lunches for other people) to drink AG1 gave me the sense that I was doing something good for me, which gave me a small sense of accomplishment that was a nice way to start the day.
    • Pick-me-up: Whether because of the natural sugars, B vitamins, or green tea extract (or maybe a combo of all three), I did feel a little burst of energy after finishing the drink — enough to delay my morning coffee, which I usually reach for ASAP. Still, I didn't notice any long-lasting effects on my energy throughout the day. 
    • Money-back guarantee: The brand offers a 90-day money-back guarantee, which is just a nice thing to do. I didn't return my AG1, but I appreciate that it's a possibility for anyone who doesn't jibe with the product.

    What I don't love so much

    • Expensive: AG1 costs more than many other greens powders or multivitamin products. A month's supply (30 servings) starts at $79 for the pouch and $89 for the travel packs. And that's with a subscription. Without one, it's $99 or $109, respectively. Either way, it's a hefty price tag that, for me, is a little hard to justify. 
    • Nausea: The supplement is meant to be taken on an empty stomach for best absorption, but I had a hard time, well, stomaching it. I felt nauseated if I didn't eat breakfast within a few minutes of downing the drink. Of course, you don't have to take AG1 on an empty stomach, and Carla Hernandez, RDN, a Los Angeles-based registered dietitian with a focus on gut health, told me there may actually be a benefit to taking the supplement with food (which I started doing instead). "The digestive enzymes can help you digest the food," she notes. "And there are a lot of fat-soluble vitamins in this product, so a lot of those don’t necessarily get absorbed unless you’re taking it with fat."
    • Doesn't contain vitamin D or iron: These are two nutrients notably missing from AG1, but they're among the nutrients that women like me are most likely to be deficient 2 in. Nutrient deficiencies aren't common in the U.S., though, and I've personally never had blood work reveal low levels of either vitamin D or iron. And it's worth noting that AG1 also sells vitamin D3 drops that include vitamin K2 for better absorption.

    Tips for taking AG1

    Both Murnane and Hernandez say they've tried AG1 and generally think it's a quality supplement, although it's not for everyone. Here are their tips on taking it:

    Don't use it to replace a healthy diet

    AG1 can be a nice tool to have in your nutritional toolbox but, ultimately, it isn't a replacement for eating a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Rather, Murnane and Hernandez say it can occasionally help fill in the gaps when, say, you're traveling or you know you're going to have a busy day and won't be able to prioritize your nutrition like you normally do. 

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    Pay attention to your symptoms 

    If you decide to take AG1 because you're consistently low on energy or always dealing with GI issues like bloating, take the time to get to the bottom of the issue rather than treating your symptoms with a supplement. You could be dealing with a medical issue that's best treated under a doctor's guidance.

    One issue Hernandez notes specifically is SIBO, or small intestinal bacterial overgrowth, where too much bacteria in the gut leads to symptoms like diarrhea, bloating, and abdominal pain. "The prebiotics in this product are great and necessary for a healthy microbiome, but for people with SIBO, it can exacerbate their symptoms."

    Talk to your doctor first

    Hernandez and Murnane encourage consulting your doctor before taking any new supplement, and especially one with as many ingredients as AG1. This goes double for anyone managing a medical condition or taking medication, or if you're pregnant or breastfeeding.

    "Any product that has multiple herbs may potentially have some kind of interaction with medications," Hernandez notes. 

    Final thoughts

    AG1 is a high-quality supplement with some research to back up its health claims. It's also tasty and a convenient way to fill in any nutritional gaps, especially for people who don't like to swallow pills. Still, it has a high price point and it's not a replacement for eating a well-balanced diet. If you're interested in trying AG1, check with your doctor first to make sure it's safe for you based on your medical history and any current medications you're taking.

    1. National Institutes of Health Office of Dietary Supplements. (2021). "Vitamin E Fact Sheet for Consumers." https://ods.od.nih.gov/factsheets/VitaminE-Consumer/ ↩︎
    2. Centers for Disease Control and Prevention. (2024). "About the Second Nutrition Report." https://www.cdc.gov/nutrition-report/about/index.html ↩︎

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    Food

    The Making of an Internet-Famous Fruit: How Sumo Citrus Has Captured Hearts, Tastebuds, and a Devoted Following

    photo of growers transporting many sumo citrus for review
    Photo: Sumo Citrus® & W+G Creative
    Published Feb 20, 2025

    In Partnership With 

    Sumo Citrus

    Written by 

    Maeve McCormick

    Confession time: I love citrus—zesty limes squeezed on my tacos, fresh-squeezed orange juice on slow Sunday mornings, and the invigorating scent of grapefruit candles when I need to unwind. But when it comes to eating whole citrus fruits? Historically, not my thing. The mess of peeling, the sticky fingers, the rogue juice dribbling down my wrists—for me, most citrus has never been worth the (literal) squeeze.

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    Then, one day, my roommate came home from the store with an oversized citrus I didn’t recognize. She told me I had to try a piece, while effortlessly peeling it in one smooth motion—no mess, no struggle. I skeptically accepted a slice, wondering what the big deal was. 

    To my surprise, the experience was completely sticky-fingers-free. And the taste? Unlike any citrus I’d had before—enormously sweet, impossibly juicy, and balanced with just a hint of tang. That was my first bite of Sumo Citrus®—and now, I understand why The Office actress Jenna Fischer planted a Sumo Citrus tree in her yard, John Mayer peeled it on TikTok, and it has its very own merch (kind of eyeing that beanie, TBH).

    So, what’s earned Sumo Citrus this devoted following? Sumo is taking the sweetness on the road for you to experience it yourself with the Tastemonial Tour—and it’s making a special stop at House of Good during our Ultimate Citrus Experience pop-up from February 21 to 23. Stop by for the hype if you're in Los Angeles, and read on to find out how this one-of-a-kind fruit became a seasonal fruit fixation.

    sumo citrus with purple sticker

    Find Sumo Citrus Near You

    Sumo Citrus wasn’t just plucked from a tree one day and marketed as the next big thing—it’s the result of decades of careful cultivation, according to Sunnia Gull, AC Food’s vice president of marketing. First developed in Japan in the 1970s, it was naturally bred to combine the best traits of different citrus varieties—including the sweetness of mandarins, the juiciness of navel oranges, and the easy-to-peel skin of a satsuma.

    Despite its popularity, growing Sumo Citrus is no easy feat. It takes years of expertise to perfect, and California’s Central Valley is the only place in the United States where it’s grown. Even then, farmers face unpredictable weather challenges, which means every piece of fruit that makes it to the store is a result of careful tending and patience.

    The first thing you notice about Sumo Citrus is its size—it’s the largest variety of mandarins. The second? Its signature Top Knot®, a bump on top of the fruit that serves as an easier way to peel it. The skin practically lifts off, revealing plump, seedless segments that don’t leave your hands coated in juice and stubborn pith. 

    Every Sumo Citrus is guaranteed to be incredibly sweet, thanks to each being measured on the “brix meter,” to ensure it meets sky-high sweetness standards before hitting shelves, Gull says. For those who prefer their fruit without surprise sour bites, it’s a game-changer.

    Beyond its chef’s-kiss flavor and finally-I-don’t-need-a-wet-wipe convenience, Sumo Citrus packs a *serious* nutritional punch. Each fruit contains 163 percent of your daily vitamin C, along with fiber, potassium, and a flavonoid called hesperidin, which has antioxidant benefits. Whether you’re looking for immunity support, a gut-friendly snack, or a natural energy source, it fits the bill. Bonus: It’s the kind of snack I can toss in my bag and eat in two minutes flat—way better than the sad granola bar that’s been in my purse for the past three months.

    And while Sumo Citrus is made to eat straight out of the peel, fans have gotten creative with how they use it. The fruit’s sweetness and juiciness make it an ideal addition to everything from bright citrus salads to zesty cocktails and refreshing desserts. Its bold flavor also complements savory dishes—think citrus-glazed salmon or a tangy dressing for roasted vegetables.

    All of that creativity may be a result of the fact that Sumo Citrus is here for a good time, but not a long time. Unlike standard grocery store oranges that are available year-round, Sumo Citrus has a limited growing season, running only from January to April. This short window has created an almost cult-like following, with fans stocking up as soon as they see the signature purple sticker in stores. 

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    I get it—now that I’ve experienced Sumo, I fully understand the impulse to grab them while they last. The anticipation is almost part of the appeal: Like cherry blossom season or holiday peppermint mochas, Sumo’s fleeting availability makes it even more special. And when the season ends? People (me) are already counting down the days until its return. Conclusion: Do yourself a favor and grab a few before they disappear for the year. Because once you’ve had a taste of this juicy citrus, there’s no going back.

    Psst: Want a taste ASAP? The Sumo Tastemonial Tour is rolling into Belmont Park in San Diego from February 28 to March 1, Boreal Ski Resort in Tahoe from March 7 to 8, Craig Ranch Regional Park in Las Vegas from March 10 to 11, and La Encantada in Tuscon from March 14 to 15—or stop by House of Good in Venice Beach for the Ultimate Citrus Experience from February 21 to 23.

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    I Tried AG1’s Greens Powder To See if It’s Worth the Hype—Here’s My Honest Review

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