You take a multivitamin every day. You eat reasonably well. But you still feel flat, particularly in the afternoon. The tiredness does not respond to more sleep, more coffee, or more willpower. If this sounds familiar, the issue may not be whether you are getting enough iron. It may be whether you are absorbing it.
This article explores why the form of iron in most multivitamins may not be addressing your needs, what the research says about iron absorption, and what a more bioavailable approach looks like.
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Important note This article discusses iron nutrition in general terms. It does not provide medical advice, diagnosis, or treatment recommendations. If you are experiencing persistent fatigue, low energy, or other symptoms, consult a qualified healthcare practitioner for assessment and personalised guidance. |
Iron Status in Australian Women
Iron is essential for the formation of red blood cells, which carry oxygen to tissues throughout the body. When iron stores are low, the body's capacity to transport oxygen is reduced, and fatigue is often the first noticeable effect. Iron deficiency is the most common nutritional deficiency globally and disproportionately affects women. (StatPearls, NCBI Bookshelf, 2024.)
In Australia, the numbers are significant. Studies have documented iron deficiency in 11 to 35% of women under 50. Approximately 15% of non-pregnant women of reproductive age have anaemia, with iron deficiency as the primary cause. An estimated 1.1 million Australians are iron deficient. (MJA InSight+, 2024; Australian Clinical Labs, 2024.)
Why Your Multivitamin's Iron Might Not Be Working
Most synthetic multivitamins contain iron in non-heme form, typically ferrous sulfate, ferrous fumarate, or ferrous gluconate. These are the cheapest forms to manufacture and the most common in off-the-shelf products.
Non-heme iron is absorbed at rates of 2 to 20%, and its absorption is significantly affected by other compounds consumed at the same meal. Tannins in tea and coffee, phytates in grains and legumes, and calcium from dairy can all inhibit non-heme iron absorption. (StatPearls, NCBI Bookshelf, 2024.)
Heme iron, found in animal tissue, operates through a different absorption pathway entirely. It is absorbed at 15 to 35% and is largely unaffected by dietary inhibitors. In Western diets, heme iron constitutes only 10 to 15% of total iron intake but accounts for approximately 40% of total iron absorbed, because of its dramatically higher bioavailability. (West and Oates, World Journal of Gastroenterology, 2008.)
The Bioavailability Gap in Numbers
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Heme iron (animal sources) |
Non-heme iron (plants and supplements) |
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Absorption rate |
15 to 35% |
2 to 20% |
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Affected by dietary inhibitors |
Largely unaffected |
Significantly affected by tannins, phytates, calcium |
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Proportion of dietary intake |
10 to 15% |
85 to 90% |
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Proportion of iron absorbed |
Approximately 40% |
Approximately 60% |
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Common food sources |
Liver, red meat, poultry, seafood |
Legumes, grains, spinach, fortified foods, supplement tablets |
The practical implication is straightforward. A woman consuming 10mg of non-heme iron from a multivitamin tablet may absorb as little as 0.2mg on a bad day (taken with morning tea, for example). The same woman consuming a serve of chicken liver containing 9mg of heme iron may absorb 1.4 to 3.2mg. The difference in usable iron reaching the bloodstream can be more than tenfold.
A More Bioavailable Approach to Iron
Byron Bay Bone Broth Organic Chicken Liver Capsules provide heme iron in its naturally occurring, whole-food form. Each capsule is 500mg of certified organic, pasture-raised chicken liver from Inglewood Organic Farm, vacuum-dried at low temperature to preserve nutrient integrity.
Iron from chicken liver does not arrive in isolation. It is accompanied by vitamin B12, folate, and riboflavin, all of which contribute to normal red blood cell formation and normal energy metabolism. (EFSA, 2015.) This is the advantage of whole-food nutrition: the nutrients that work together in the body arrive together in the food.
Paired with BBBB bone broth powder, which provides glycine (an amino acid involved in haemoglobin structure), the combination offers a whole-food nutritional foundation that addresses the iron conversation from multiple angles.
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Practical tip Take the capsules with food that contains healthy fats to support absorption of fat-soluble nutrients (vitamin A, vitamin E). Avoid taking within one hour of tea or coffee, as tannins can inhibit mineral absorption. If you are taking other iron-containing supplements, consult a healthcare practitioner. |
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BBBB Organic Chicken Liver Capsules: heme iron, B12, folate, and more in one whole-food capsule. Founders Club subscribers save 20%. |
Frequently Asked Questions
Why do I feel tired even though I take a multivitamin?
If your multivitamin contains non-heme iron (which most do), you may be absorbing very little of it, particularly if you take it with tea, coffee, or calcium-containing foods. Non-heme iron is absorbed at just 2 to 20%, compared to 15 to 35% for heme iron from animal sources. Persistent tiredness warrants a conversation with a healthcare practitioner and a blood test to assess iron status.
Is heme iron better than supplement iron?
Heme iron has higher and more consistent bioavailability than non-heme iron. It is absorbed through a different pathway and is largely unaffected by the dietary inhibitors that reduce non-heme iron absorption. This does not mean supplement iron is useless, but it does mean that the form of iron matters as much as the dose.
Can I get enough iron from food alone?
For many people, yes. A diet that includes regular servings of liver, red meat, poultry, and seafood can provide meaningful amounts of highly bioavailable heme iron. For women with elevated iron needs (heavy menstruation, pregnancy, postpartum), a whole-food supplement like chicken liver capsules can help bridge the gap between dietary intake and requirements.
Is multivitamin good for low blood pressure?
If you are experiencing low blood pressure, consult a healthcare practitioner for proper assessment. Low blood pressure has multiple potential causes and requires individual evaluation. A multivitamin is not a treatment for any condition. This article focuses on iron nutrition and bioavailability as part of a whole-food approach to daily nourishment.
Where can I buy heme iron supplements in Australia?
Byron Bay Bone Broth Organic Chicken Liver Capsules are a whole-food source of heme iron, available online with delivery across Australia. The Founders Club subscription offers the best value at 20% off. Visit the Byron Bay Bone Broth website to shop.
References
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Australian Clinical Labs. Low levels of iron among young Australian women is on the rise. clinicallabs.com.au. 2024.
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European Food Safety Authority. Scientific Opinion on Dietary Reference Values for Vitamin B12. EFSA Journal. 2015;13(10):4284.
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European Food Safety Authority. Scientific Opinion on Dietary Reference Values for Riboflavin. EFSA Journal. 2017;15(8):4919.
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Loftfield E et al. Multivitamin Use and Mortality Risk in 3 Prospective US Cohorts. JAMA Network Open. 2024;7(6):e2418729.
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MJA InSight+. What GPs need to know about iron deficiency in women. insightplus.mja.com.au. July 2024.
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StatPearls. Dietary Iron. NCBI Bookshelf. Updated January 2024.
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West AR, Oates PS. Mechanisms of heme iron absorption: Current questions and controversies. World Journal of Gastroenterology. 2008;14(26):4101 to 4110.
