Who Doesn't Get Enough Iron?
Low iron can happen to anybody, but certain groups are at higher risk of low iron levels:
Women
Women are more likely to have reduced iron levels because of loss of blood during their menstrual cycles.
Vegetarians & Vegans
Vegetarian and vegan diets tend to carry less iron and followers may need to make mindful choices to mitigate this risk.
Children & Infants
Children and infants are growing quickly and therefore require additional iron to support this rapid growth.
Frequent Blood Donors
Giving blood can reduce iron stores in your body. Always consult a health professional before giving blood.
Types Of Iron
Haem Iron
Haem iron is the type of iron found in blood and muscle. Haem iron comes from animal proteins in our diet and is found only in meat, poultry, and fish.
It is understood that the body absorbs haem iron more readily than non-haem iron, leading to an increased risk of low iron in vegetarians and vegans.
Non-Haem Iron
Non-haem iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens such as spinach.
As mentioned before, non-haem iron is less easily absorbed compared to haem iron.
Non-haem iron is also found in foods such as beans, lentils, and in fortified foods such as breakfast cereals.
How To Increase Iron Levels
Boosting iron levels can be achieved through a combination of dietary changes, supplements, and lifestyle adjustments.
Firstly, incorporating iron-rich foods into your diet, such as lean meats, poultry, seafood, beans, lentils, tofu, leafy greens, and fortified cereals, can provide a steady supply of this essential mineral. See our article on top 10 iron-rich foods for more information.
Pairing these foods with sources of vitamin C, like citrus fruits, capsicums and chillies, or tomatoes, can enhance iron absorption.
Additionally, consider taking iron supplements to boost dietary iron intake, especially if you have difficulty meeting your iron needs through diet alone or if you have been diagnosed with iron deficiency.
But What If You Still Have Low Iron?
You May Struggle to Absorb Iron
Some people may experience conditions that result in very low iron levels, such as iron deficiency anaemia, certain gastrointestinal disorders, or heavy menstrual bleeding.
In these cases, optimising iron absorption is essential. It is important to speak with your health profession for advice. Also, consuming iron-rich foods alongside sources of vitamin C, such as citrus fruits, strawberries, or tomatoes, can enhance absorption of dietary iron.
Conversely, it's a good idea to avoid consuming calcium-rich foods or beverages, like dairy products, alongside iron-rich meals, as calcium can inhibit iron absorption.
Iron Supplements Can Help
Iron supplements can be useful to support iron levels in people who struggle to absorb iron or have conditions that reduce their iron levels.
These supplements provide a concentrated source of iron in a form that is absorbed by the body, helping to replenish depleted iron stores and support overall health. However, it's important to choose the right iron supplement for your needs.
Different types of iron supplements, such as ferrous sulfate and ferrous gluconate, vary in their absorption rates and potential effects. See our article on which iron supplement type is right for you for more information.
Foods Rich In Iron
What Helps Iron Absorption?
Vitamin C
Vitamin C plays an important role in boosting iron absorption by enhancing the body's ability to absorb dietary iron.
When consumed together with iron-rich foods or iron supplements, vitamin C forms a complex with iron in the digestive tract, which increases the solubility of iron and facilitates its uptake into the bloodstream.
Take On an Empty Stomach
Iron supplements are best taken on an empty stomach, with water or fruit juice (1 hour before or 2 hours after meals) which can help boost iron absorption by ensuring optimal conditions for absorption in the digestive tract. When consumed without food, iron supplements are less likely to interact with other nutrients or compounds that may hinder absorption. However, to lessen the possibility of stomach upset, iron may be taken with food or immediately after meals.
Limit Calcium
Limiting calcium intake can help boost iron absorption by reducing the competition for absorption in the digestive tract.
Calcium and iron share a common absorption pathway, and consuming calcium-rich foods or supplements alongside iron-rich foods can inhibit the absorption of both minerals.
Limit Tea & Coffee
Both tea and coffee contain tannins and polyphenols, which can bind to iron and form complexes that are less soluble and more difficult for the body to absorb.
Therefore, consuming tea or coffee around mealtimes, especially with iron-rich foods, may inhibit the absorption of dietary iron.
Iron And Folic Acid
Folic acid, also known as vitamin B9, plays an important role in supporting iron levels in the body by aiding in the production of red blood cells. Red blood cells are responsible for transporting oxygen throughout the body, and iron is a key component of haemoglobin, the protein in red blood cells that binds to oxygen.
Frequently Asked Questions
Does calcium help absorb iron?
Calcium does not help absorb iron. In fact, it can actually inhibit iron absorption when consumed together. Both calcium and iron share a common absorption pathway in the small intestine, and consuming calcium-rich foods or supplements alongside iron-rich foods can interfere with iron absorption.
Where is iron absorbed?
Iron is primarily absorbed in the small intestine. Once ingested, iron from dietary sources or supplements is broken down into a soluble form by stomach acid and enzymes. This soluble iron is then transported to the small intestine, where it is absorbed into the bloodstream.
Does cooking in cast iron help with low iron?
Cooking in cast iron can potentially help increase iron content in food. When acidic foods are cooked in cast iron cookware, such as tomatoes or citrus fruits, small amounts of iron can leach into the food, thereby increasing its iron content.
Does coffee affect iron absorption?
Coffee consumption can negatively affect iron absorption due to its high content of compounds called tannins and polyphenols. These compounds can bind to iron in the digestive tract, forming insoluble complexes that are less readily absorbed by the body.
Related Articles
Why is Iron Important?
Learn why iron is important for health and how to recognise the symptoms of iron deficiency. Finetune your iron intake through diet and supplementation.
Iron Levels for Women
Understand the importance of iron for women's health. Discover what normal and low iron levels are and how to maintain optimal iron balance.
References
1. Ward RJ, Crichton RR, Taylor DL, et al. Iron and the immune system. J Neural Transm. 2011;118:315-328. https://doi.org/10.1007/s00702-010-0479-3
2. NHMRC, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand. Iron [cited 5 February 2024]. Canberra: NHMRC; 2006.