Increase Iron Absorption

Iron is an essential nutrient. Without iron, blood cells have difficulty transporting oxygen to your muscles and cells, and you may easily become fatigued. Start with Step 1 below to learn how to increase your body’s ability to absorb iron.

Steps

Eating the Right Foods

1. Eat foods high in iron and vitamin C. The human body typically absorbs iron from dietary sources. In order to absorb the iron, you must consume it through food or supplements. Vegetarians, young children, pregnant women, and individuals with certain chronic illnesses may be at increased risk for poor iron absorption or inadequate iron levels. Certain foods are naturally high in iron and can be regularly incorporated into the diet to increase the amount of iron you absorb.
   • Even vegetarians who eat high quantities of fortified grains and iron-rich vegetables can still suffer from iron deficiencies. The form of iron found in plants is more difficult for the body to absorb, but combining them with foods or drinks that contain vitamin C can increase absorption levels.
   • The daily value (DV) for iron is 18mg for most adults and children over age 4. Pregnant women need more iron (27mg daily).
2. Eat meat and seafood to get dietary iron. Most animal proteins provide iron, and red meat is a particularly good source of dietary iron.
   • Even small portions of animal proteins on a regular basis can help many individuals obtain healthy levels of iron in the blood.
   • Eat oysters and other shellfish. One serving of oysters provides 44% (8mg) of the recommended daily iron intake for most adults.
   • Eat organ meats. Organ meats such as beef liver can also be very rich in iron. 3 ounces of beef liver provides 28% (5mg) of your daily iron intake.
3. Eat legumes for iron. Soybeans, white beans, kidney beans, lentils, chickpeas, peanuts (and peanut butter) and other legumes can offer a very healthy source of iron.
   • 1 cup of white beans provides 44% (8mg) of the daily recommended iron intake for most adults.
4. Eat fortified grain products. Many breakfast cereals are fortified with iron. In some cases, a single bowl of fortified cereal can provide sufficient daily iron intake, but not all cereals are fortified to the same degree.
   • Check cereals, breads, pastas, and other grain products for iron content to get an accurate estimate of how many milligrams you consume each day from products you already eat regularly.
5. Eat leafy greens. Spinach and other dark leafy greens often contain several milligrams of iron – a 1/2 cup of cooked spinach can provide 17% (3mg) of the recommended daily intake for most children and men.
   • Spirulina seaweed is another very rich source of iron.
6. Eat nuts and seeds. In addition to heart-healthy omega-3 fatty acids, many nuts provide a healthy dose of iron. Try cashew nuts, pistachios, almonds, or pine nuts (actually a type of seed).
   • Sunflower seeds and pumpkin seeds also provide iron.
7. Eat tropical fruits with iron-rich vegetables. Guava, kiwi, papaya, pineapple, and mango are all rich in vitamin C and can help you absorb iron from foods, especially from leafy greens, legumes, or grain products.
8. Combine iron-rich plant foods with citrus. Oranges and grapefruits are excellent sources of vitamin C. Whole or as freshly squeezed juice, they are helpful for increased iron absorption.
9. Eat more vegetables. Bell peppers, broccoli, kohlrabi, cabbage, sweet potatoes, cauliflower, and kale offer vitamin C and are easy to incorporate with other vegetables that are iron-rich.

Taking Iron Supplements

1. Speak with a health professional about iron supplements. Iron needs vary during different stages of life and for men and women. Young children, adolescents experiencing growth spurts, menstruating women, and pregnant women often have elevated iron needs. Many infants are given iron supplements or fed iron-fortified formula to achieve adequate iron levels. Anemic individuals or people taking antacids also may require iron supplements to ensure adequate intake. Your doctor can help you decide whether you need additional iron supplements.
   • In most cases, adequate iron intake can be achieved through the diet or through a standard multi-vitamin.
   • Pregnant women taking prenatal vitamins may already be receiving iron supplementation.
2. Get tested for iron deficiency. In many cases, a simple blood test can give immediate feedback on your current iron levels and alert you to a potential deficiency.
   • To confirm an actual deficiency or anemia, additional blood tests must be conducted. These can help determine whether the deficiency is caused by inadequate intake or another medical condition.
   • The people most at risk of iron deficiency are pregnant women, infants and young children, women with heavy menstrual bleeding, frequent blood donors, and people with cancer, gastrointestinal disorders, or heart failure. People who live in developing countries are also at higher risk.
3. Review over-the-counter iron supplement options. Many iron supplements are available for purchase without a prescription.
   • Depending on your needs, a single low-dose supplement each day may help you achieve adequate intake. Remember that supplements are only necessary to make up the difference between your dietary intake and your iron needs.
   • Infant iron supplement drops and other specialty supplements often require a prescription from a physician or nurse practitioner.
   • Young children typically need 7-11 mg/day, adult men and senior women need approximately 8 mg/day, women of childbearing age need 15-18 mg/day, pregnant women need 27 mg/day, and lactating women need 9 mg/day. The Daily Value (DV) is 18 mg/day for adults and children over the age of 4. Discuss your individual iron needs with a health professional prior to supplementation.

Tips

• Iron supplements may make your stools darker or even black. Don't worry; this is normal.

Warnings

• It is possible to consume too much iron or have it build up in the body to unsafe levels due to disease. This is called iron overload or hemochromatosis and can cause organ damage.

Sources and Citations

See also

• Spot Signs of Niacin Overdose
• Use Coconut Aminos
• Use Acacia Fiber
• Best Absorb Vitamin D Supplements
• Take Isabgol
• Best Absorb Magnesium Supplements
• Get Rid of High Potassium in the Body Naturally
• Get More Vitamin D
• Eat More Vitamin B
• Best Absorb Vitamin A Supplements

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