Iron picolinate

MineralIronBest taken away from food

What is it

Iron picolinate is a chelated form of iron where elemental iron is bound to picolinic acid. It is marketed as a gentler iron supplement with reduced GI side effects compared with iron salts like ferrous sulfate.

Evidence for 1 use

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

Iron deficiency anemia

Strong Evidence

Iron supplementation effectively corrects iron deficiency anemia. Specific evidence for iron picolinate vs other iron forms is limited.

How it works

In picolinate form, iron is delivered as a chelate that may be absorbed differently than ionic iron from ferrous sulfate or ferrous gluconate. Marketing claims emphasize lower GI side effects, though head-to-head clinical comparisons are limited. Absorption is regulated by hepcidin and iron status; supplemental iron in any form is absorbed more efficiently in deficiency states. The picolinate chelate is not as well studied for iron as it is for chromium or zinc supplementation.

Dosage

Iron RDA is 8 mg/day for adult men and postmenopausal women, 18 mg/day for premenopausal women, and 27 mg/day during pregnancy. Iron picolinate doses typically deliver 18 to 27 mg elemental iron per capsule.

When and how to take it

Take on an empty stomach with vitamin C for best absorption, or with food if GI side effects occur. Avoid taking with calcium, tea, or coffee.

1 commercial form

Compare the main delivery options and what they’re best suited for.

Iron picolinate chelate

Alternative to ferrous sulfate for users with GI side effects.

Marketed as well-tolerated; absorption similar to other forms.

Safety

Iron supplementation can cause constipation, nausea, and dark stools. Iron overload is the main long-term safety concern; routine supplementation should be guided by ferritin testing. Acute pediatric iron overdose is potentially fatal; keep iron supplements away from children.

Who should be cautious

Avoid routine iron supplementation in hemochromatosis or unexplained ferritin elevation. Pregnancy follows standard prenatal iron guidance.

Interactions

Iron reduces absorption of levothyroxine, fluoroquinolones, tetracyclines, and bisphosphonates; separate by at least 2 hours. Calcium reduces iron absorption.

Food sources

Beef liver

Amount
100 g
%DV
—

Frequently asked questions

Is iron picolinate better than ferrous sulfate?⌄

Marketing claims emphasize lower GI side effects. Head-to-head clinical comparisons are limited.

Should I take iron daily?⌄

Routine iron supplementation should be guided by lab testing. Excess iron causes problems.

References

Iron picolinate on Wikidata — Wikidata link

Iron picolinate (PubChem CID 11247217) — PubChem link

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

Research on Iron picolinate (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.