Iron and PMS Fatigue & Why Choosing the Right Supplement Matters
Could Low Iron be the Hidden Culprit Behind Your Constant Fatigue?
For women, it’s especially important to keep an eye on iron levels since menstruation can quickly drain your iron reserves. And if those reserves aren’t replenished, you might find yourself feeling sluggish all month long.
But here's the thing: most of us aren’t getting enough iron.
Ideally, we should be consuming at least 14 mg of iron each day. But shockingly, 54% of girls aged 11-18 and 27% of women aged 19-64 aren’t meeting the minimum recommended intake1. Even mild depletion can lead to fatigue, irritability and weakness.
If you’re thinking, "Well, I’ve tried an iron supplement before, and it totally messed up my gut!"– keep reading to find out how you can avoid that issue entirely.
Iron and PMS: The Connection You Need to Know
A study involving 3,000 women found that those who consumed 20-22 mg of iron daily were 30-40% less likely to develop PMS compared to those who only got 10 mg a day2.
If iron isn’t replenished after each period, especially for those of us who don’t eat many iron-rich foods (like red meat, seafood, legumes, and leafy greens), it can lead to fatigue. Then, when PMS rolls around, your symptoms may feel way more intense.
Why It’s Tough to Get Enough Iron from Diet Alone
It’s not always as simple as just eating more iron-rich foods.
Some people find it really hard to improve their iron levels, because other foods in the diet can actually block your body from absorbing iron. For example, tannins in tea and coffee, or phytates found in cereal-based foods, nuts, and seeds, reduce how much iron your body absorbs. On the flip side, Vitamin C increases iron absorption, so pairing your iron-rich meals with a citrus fruit or a glass of orange juice can help you absorb more3.
Even Mild Iron Depletion Can Make PMS Worse
Many women consider taking an iron supplement, and this is shown to significantly reduce fatigue even when women are mildly depleted4,5. But here’s the thing: NOT all iron supplements are equal! The form of iron you choose is crucial for how well it’s absorbed by your body, and whether it causes side effects.
The Importance of the Right Iron Supplement
Have you ever heard people say they didn’t get on with iron supplements because they didn’t seem to improve their levels, or they experienced gastrointestinal issues? Some forms of iron are not well absorbed, and many are known for causing gastrointestinal discomfort -you want to avoid those.
That’s where ferrous bisglycinate comes in.
It’s a type of iron supplement that is gentle on the stomach and preferred by those with gastrointestinal sensitivity to other types of iron6. Ferrous bisglycinate is “chelated,” meaning the iron is bound to an amino acid (glycine), which helps it pass more easily through your gut wall. This results in better absorption compared to traditional iron supplements.
Plus, this chemical composition of ferrous bisglycinate means it is not affected by the common iron blockers in your diet (those tannins or phytates) so you can still absorb it, even if you’ve just had your morning coffee.
Why DITTO is the Perfect Choice
DITTO’s Cycle Supplement contains 14 mg of ferrous bisglycinate, giving you 100% of your daily iron needs. Plus, it contains Vitamin C to maximise absorption. This makes it an excellent choice for improving your iron levels, boosting your energy, and easing PMS symptoms!
- HSIS. (2021). The Health and Food Supplements Information Service.
- Chocano-Bedoya PO, Manson JE, Hankinson SE, et al. Intake of selected minerals and risk of premenstrual syndrome. Am J Epidemiol. 2013;177(10):1118-1127.
- Heffernan A, Evans C, Holmes M, Moore JB. The Regulation of Dietary Iron Bioavailability by Vitamin C: A Systematic Review and Meta-Analysis. Proceedings of the Nutrition Society. 2017;76(OCE4):E182.
- Vaucher P, Druais PL, Waldvogel S, Favrat B. Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. CMAJ. 2012;184(11):1247-1254.
- Verdon F, Burnand B, Stubi CL, et al. Iron supplementation for unexplained fatigue in non-anaemic women: double blind randomised placebo controlled trial. BMJ. 2003;326(7399):1124.
- Fischer JAJ, Cherian AM, Bone JN, Karakochuk CD. The effects of oral ferrous bisglycinate supplementation on hemoglobin and ferritin concentrations in adults and children: a systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2023;81(8):904-920.