Iron alpha-ketoglutarate

MineralIronBest taken away from food

What is it

Iron alpha-ketoglutarate is a salt that combines iron with alpha-ketoglutaric acid, an intermediate in the Krebs cycle. It is used as a source of supplemental iron and is sometimes marketed for energy and athletic support.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Iron deficiency anemia

Limited Evidence

Iron supplementation in general is well established for anemia, but iron alpha-ketoglutarate specifically has limited dedicated clinical trial data compared with ferrous sulfate or bisglycinate.

How it works

Iron in this salt dissociates in the gut and is absorbed via the standard divalent metal transporter (DMT1) in the duodenum. Once in the body it is incorporated into hemoglobin, myoglobin, and iron-dependent enzymes essential for oxygen transport and energy metabolism. The alpha-ketoglutarate portion enters cellular energy pathways. Whether this pairing improves iron absorption or has unique benefits beyond conventional iron salts (sulfate, fumarate, bisglycinate) is not well established in controlled human trials.

Dosage

There is no established dosage specific to iron alpha-ketoglutarate. General iron RDAs apply: 8 mg/day for adult men and postmenopausal women, 18 mg/day for premenopausal women, with a UL of 45 mg/day from supplements (for adults). Supplement labels typically deliver 15-30 mg of elemental iron per dose.

When and how to take it

Best absorbed on an empty stomach, but can be taken with food if gastrointestinal upset occurs. Take at least 2 hours apart from calcium, thyroid medication, and certain antibiotics.

1 commercial form

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Iron alpha-ketoglutarate

Used as one of several supplemental iron forms.

Bioavailability data versus standard iron salts is limited.

Safety

Like other iron supplements, can cause nausea, constipation, dark stools and gastrointestinal upset. Iron overload is a risk in people with hereditary hemochromatosis. Excess iron is toxic, especially to children, and accidental overdose is a leading cause of pediatric poisoning.

Who should be cautious

Avoid in hemochromatosis, thalassemia and other iron-overload disorders unless directed by a clinician. Keep away from children. Use cautiously in inflammatory bowel disease.

Interactions

Iron reduces absorption of levothyroxine, tetracycline and quinolone antibiotics, bisphosphonates, levodopa, and methyldopa. Calcium, antacids, coffee and tea reduce iron absorption; vitamin C enhances it.

Food sources

Beef liver (general iron)

Amount
3 oz / 5 mg iron
%DV
28%

Lentils, cooked (general iron)

Amount
1 cup / 6.6 mg iron
%DV
37%

Frequently asked questions

Is iron alpha-ketoglutarate better than ferrous sulfate?⌄

Direct head-to-head trials are limited. It may be tolerated similarly or better, but evidence is not conclusive.

Do I need an iron supplement?⌄

Only if you have documented iron deficiency or are at high risk. Routine iron supplementation in iron-replete adults is not advised.

References

Iron alpha-ketoglutarate on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Iron alpha-ketoglutarate (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.