Heme vs. Non-Heme Iron: Absorption, Benefits & Which Is Better

Which Iron Is Better Absorbed—and Why It Matters for Energy, Digestion & Iron Deficiency

Iron deficiency is one of the most common nutritional concerns we see at Coal Harbour Pharmacy, especially among women, athletes, vegetarians, and individuals with digestive or absorption challenges. While many people focus on how much iron they consume, what truly matters is how well your body can absorb and use it. This is where the difference between heme and non-heme iron becomes essential.

Understanding the Two Forms of Iron

Dietary iron exists in two main forms:

Heme iron

Found naturally in animal sources such as meat, poultry, and fish. This form is already bound within hemoglobin-like structures and is highly bioavailable, meaning the body absorbs it efficiently.

Non-heme iron

Found in plant-based foods like vegetables, legumes, grains, and fortified products. Although some plant foods contain higher measured iron levels, non-heme iron is less efficiently absorbed by the body.

This explains why iron content on a label doesn’t always reflect how much iron your body can actually use.

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Heme vs. Non-Heme Iron — Key Differences

Why Absorption Matters More Than Dose

One of the biggest advantages of heme iron is that its absorption is largely unaffected by food or lifestyle factors. Non-heme iron, on the other hand, is sensitive to many common inhibitors:

• Tea, coffee, and red wine

• Phytates found in grains and bran

• Certain medications

• Low stomach acid

Vitamin C can improve non-heme iron absorption, but even with optimization, absorption remains variable. Calcium has been shown to reduce absorption of both forms when taken together.

This is why many people experience limited results—or uncomfortable digestive side effects—when using traditional non-heme iron supplements.

A Closer Look at Heme Iron Supplementation

At Coal Harbour Pharmacy, one of the most trusted heme iron options we carry is Proferrin.

What makes Proferrin different?

Proferrin contains heme iron polypeptide, naturally sourced from bovine hemoglobin. Each tablet delivers 11 mg of elemental iron, within Health Canada’s recommended safe limits.

Clinical research has demonstrated significantly higher iron uptake with heme iron. In one study, patients taking heme iron polypeptide showed nearly 23× greater increases in total serum iron compared to those taking an equivalent dose of ferrous fumarate.

How Heme Iron Works in the Body

Heme iron is absorbed through a specific receptor (HCP1) in the small intestine. This targeted pathway allows iron to enter the bloodstream efficiently and gently.

Non-heme iron supplements—such as ferrous fumarate, gluconate, or sulfate—use non-specific absorption pathways, which can overwhelm the gut and often lead to side effects like:

• Constipation

• Abdominal cramping

• Nausea

• Poor long-term compliance

Because heme iron follows the body’s natural iron-uptake mechanism, it is typically much better tolerated.

Who May Benefit from Heme Iron?

Heme iron supplementation may be especially helpful for adults (18+) who are:

• Iron deficient or borderline low

• Experiencing digestive sensitivity to iron

• Managing heavy menstrual blood loss

• Following vegetarian or limited diets

• Dealing with absorption issues (e.g., low stomach acid, IBD)

At Coal Harbour Pharmacy, our pharmacists regularly recommend heme iron when conventional iron therapies are ineffective or poorly tolerated.

Dosage & Use

Adults may take 1–3 tablets daily, divided if needed.

One of the key advantages of heme iron is flexibility:

• Can be taken with or without food

• Not affected by tea, coffee, calcium, or phytates

• Suitable for individuals with low stomach acid

This simplicity makes adherence much easier compared to traditional iron supplements.

When Iron Support Is Especially Important

Iron deficiency can result from many causes, including:

• Heavy or chronic blood loss

• Pregnancy and postpartum needs

• Gastrointestinal conditions (Crohn’s, colitis, celiac disease)

• Long-term illness or inflammation

• Increased physical demands or growth periods

Common symptoms may include fatigue, pale skin, brittle nails, dizziness, headaches, reduced immunity, and shortness of breath. Left unaddressed, iron deficiency can significantly impact oxygen delivery, energy production, mood, and overall health.

Pharmacist-Guided Iron Support

Choosing the right iron supplement is not one-size-fits-all. At Coal Harbour Pharmacy, our pharmacists can help assess:

• Iron type and absorption needs

• Medication interactions

• Digestive tolerance

• Appropriate dosing and duration

When nature and diet alone aren’t enough, asking for the right form of iron can make all the difference.

Ask your healthcare professional about Proferrin by name and discover a more advanced, better-tolerated approach to iron support.

Have questions about iron, absorption, or supplementation? Visit us in-store or explore our iron support options online at Coal Harbour Pharmacy.