Iron
- Becky
- Jul 23
- 13 min read
Updated: Nov 10
Iron – The Energy & Oxygen Mineral
Iron is a vital mineral that helps carry oxygen through your blood and supports energy production.
Without enough iron, your body can't produce enough healthy red blood cells, leading to fatigue, weakness, and reduced concentration.
Iron deficiency is one of the most common nutritional deficiencies worldwide, especially among women, vegetarians, and those with heavy menstrual cycles.
Why Iron Is Important
• Oxygen Transport – Iron is a key component of haemoglobin, the protein in red blood cells that carries oxygen.
• Energy Production – Supports mitochondrial energy pathways and helps prevent tiredness.
• Brain Function – Adequate iron is linked to focus, memory, and cognitive performance.
• Immune Support – Helps white blood cells fight infections.
Recommended Daily Intake (RDI)
• Men (age 19+): 8 mg/day
• Women (age 19–50): 18 mg/day
• Women (age 50+): 8 mg/day
• Pregnant Women: 27 mg/day
• Vegetarians should aim for double the RDI if relying on non-heme iron.
(Note: Women need more iron due to menstrual blood loss.)
Signs of Iron Deficiency
The National Institutes of Health, Office of Dietary Supplements, has this to say:
"A serum ferritin concentration that is lower than 30 mcg/L suggests iron deficiency"
• Persistent fatigue or low energy
• Pale skin
• Shortness of breath or dizziness
• Cold hands and feet
• Brittle nails or hair loss
• Restless leg syndrome
• Poor concentration or "brain fog"
Top Food Sources of Iron
Iron comes in two forms:
Heme iron from animal foods is easily absorbed. The only thing that affects absorption is calcium!
Non-heme iron from plant foods has a low absorption rate and requires vitamin C to convert it into a form that can be absorbed.
Heme Iron from animal sources (absorbed at 35%)
• Chicken liver: 100g = 11.6 mg
• Mussels: 100g = 6.7 mg
• Sardines (canned): 100g = 2.7 mg
• Lean beef: 100g = 3 mg
• Chicken thigh: 100g = 3 mg
• Chicken Breast: 100g = 1.1 mg
I'm a great fan of using chicken liver and mussels to increase your iron levels, because they are both packed with many other nutrients that support our iron needs in the body.
For example, it’s easy to buy packets of ready-cooked mussels without their shells in the frozen section of the supermarket. A cup full of mussels (135g) can be added to stir-fries, fish pies, or seafood risottos, providing 9g of iron, and more than your daily needs of selenium, manganese, and B12, as well as a good amount of other B vitamins, zinc, and copper.
And the great news is that mussels are fine to eat while you're pregnant as long as they are fully cooked and from a safe source.
I also love chicken livers; they are packed full of goodness, but contain well under half the amount of vitamin A as the other animal livers.
For example, a small chicken liver weighing approximately 30g contains:
3.5 mg of iron,
17% of your copper,
45% of your selenium,
11% zinc,
Plus over 40% of your B2, B5 and folate
and a full dose of B12 and vitamin A.
I batch cook packets of chicken liver and then freeze them, which retains their nutritional value and makes it easy to eat one liver every day. This approach is more affordable than buying heme iron supplements.
However, if you are pregnant, the recommendation is to avoid liver due to the risk of vitamin A toxicity.
The only thing that affects the absorption of iron from meat is calcium!
I found this really interesting, as one of the laws that God gave to Moses in the Bible was not to cook a goat in milk, so this is ancient wisdom.
Don't have iron-rich food at the same time as calcium-rich food,
Non-Heme Iron from plant sources
(Requires vitamin C and has low absorption rates:
9% from greens, 4% from grains, and 2% from legumes)
(It is essential to pair plant-based iron with vitamin C foods like bell peppers, strawberries or lemon to boost absorption.)
• Lentils: 1 cup cooked = 6.6 mg
• Spinach: 1 cup cooked = 3.6 mg
• Chickpeas: 1 cup cooked = 4.7 mg
• Tofu (firm): 100g = 3.0 mg
• Pumpkin seeds: 30g = 2.5 mg
Things that reduce absorption of iron from plant sources:
Avoid eating high-phytate foods, such as whole grains, legumes, nuts, seeds, tea, and bran, for at least an hour before and after consuming other iron-rich foods. Almonds and almond milk contain very high levels of phytic acid, which can prevent the absorption of iron, zinc, and calcium, potentially leading to mineral deficiencies.
Avoid High-Oxalate Foods: Spinach, rhubarb, beet greens, sweet potatoes, almonds, most nuts, cocoa, and tea for at least an hour before and after consuming other iron-rich foods.
Polyphenols and tannins found in tea, coffee and wine will reduce the amount of iron you can absorb from your food if you drink tea with your meals.
Calcium from dairy, for example, competes for absorption with iron, so avoid having high calcium foods or supplements with your primary source of iron.
Plant protein and egg white protein both affect iron absorption.
Many anti-inflammatory herbs, such as curcumin and black seed oil (Nigella), have undesirable effects on iron absorption
PPIs/Antacids: Reduce stomach acid, which decreases iron uptake.
Why Keeping a 5-Day Food Diary is So Helpful (Especially with a Free App Like Cronometer)
If you've ever wondered whether you're getting enough vitamins and minerals from your diet, keeping a food diary for 5 days can be a real eye-opener. Using a free app like Cronometer makes the process simple and surprisingly insightful.
Cronometer doesn't just track calories — it gives you a complete nutritional breakdown of the food you eat each day.
One of the best things about using an app like this is that you can experiment. Try swapping in nutrient-dense foods — such as chicken liver, beets, or romaine lettuce — and see how even small changes can dramatically improve your nutrient intake.
If you're using my one-day meal plans for specific vitamins and minerals, keep in mind: they're just examples to show what’s possible. Cronometer helps you take it a step further by tailoring things to your own diet, preferences, and needs.
Tracking your eating habits for just 5 days can give you a clearer picture of how they support your health — and where a few smart tweaks can make all the difference.
Example Meal Plan for Omnivores and Vegans to Meet the RDI (18 mg)
Here are two example meal plans for one day, that are designed to meet the Recommended Daily Intake of 18 mg of iron, prioritising bioavailability by maximising Vitamin C and minimising inhibitors.
I've calculated totals conservatively, considering absorption challenges, especially for the vegan plan.
The vegan plan requires significantly more planning and attention to food choices and preparation techniques.
Key Strategies for Both Plans:
Individual Variation: Absorption varies greatly based on individual iron stores (absorption increases if stores are low), genetics, and gut health.
Inhibitor Timing: Be strict about avoiding tea/coffee/wine/dairy for at least 1 hour before and after meals. Calcium supplements should be taken at bedtime.
Oxalate Reality: Spinach/Chard are high in iron and oxalates. Include them for their iron content, but always pair them with potent Vitamin C sources (such as lemon, bell pepper, orange, or broccoli) and don't rely solely on them. Vitamin C helps counteract oxalates to some degree.
Phytate Reduction: For a vegan plan, soaking beans/grains overnight, discarding the soak water, using sprouted bread, and choosing tempeh over regular tofu can significantly reduce phytates.
Fortified Foods: Essential for vegans to reliably hit high targets. Always check labels.
Cook Smart: Prefer steaming greens over boiling (reduces oxalates slightly). Cooking acidic foods (tomatoes, lemon juice) in cast-iron pans can boost iron content.
Vitamin C triples non-heme iron absorption. Always pair plant sources with a vitamin C food (bell peppers, citrus, strawberries, kiwi, broccoli).
Preparation Matters (Vegan Focus): Soak/sprout legumes/grains, use fermented soy, and leaven bread to reduce phytates.
Monitoring: If you are concerned about your iron status (symptoms such as fatigue, pale skin, or shortness of breath), consult a doctor to have blood work (including ferritin and haemoglobin) done. These plans are preventive or maintenance, not therapeutic. Consult a doctor or registered dietitian before making significant dietary changes, especially if you suspect a deficiency.
Plan 1: Omnivore (Targeting 20-22 mg Iron)
Omnivore Breakfast
(Iron: ~5.5mg | Vit C: ~70mg):
1 cup Cooked Fortified Oatmeal (made with water) (4.5 mg iron)
1 medium Orange, sliced on top (70mg Vit C, 0.1mg iron)
1 tbsp Pumpkin Seeds (0.9 mg iron)
Tip: If possible, cook oats in a small cast-iron skillet.
or
Veggie Omelette with Toast
(Iron: ~4.2 mg)
2 eggs (1.2 mg iron)
50 g spinach (2 mg iron) – lightly sautéed (reduces oxalates)
½ red bell pepper (60 mg vitamin C, improves absorption)
1 slice wholegrain toast (1 mg iron)
1 small orange (70 mg vitamin C)
Omnivore Lunch
(Iron: ~6.5mg | Vit C: ~120mg):
4 oz (cooked) Lean Beef Patty (2.5 mg Heme iron)
1 cup Steamed Broccoli Florets (1mg iron, 100mg Vit C)
1/2 cup Cooked Lentils (3 mg iron)
1/2 medium Red Bell Pepper, raw slices (20mg Vit C, 0.2mg iron)
Tip: Lentils cooked with onion/garlic may slightly improve iron absorption.
or
Beef & Lentil Bowl
(Iron: ~5.5 mg)
100 g lean beef steak (2.5 mg heme iron, ~15-35% absorbed)
100 g cooked lentils (3 mg iron, soak/rinse to reduce phytates)
50 g arugula/rocket leaves + ½ cup cherry tomatoes
Lemon vinaigrette (20 mg vitamin C)
Omnivore Snack
(Iron: ~1.5mg | Vit C: ~40mg):
1 oz (small handful) Cashews (1.7 mg iron)
1/2 cup Fresh Strawberries (0.4mg iron, 40mg Vit C)
or
Seeds & Fruit
(Iron: ~4 mg)
30 g pumpkin seeds (4 mg iron, high in zinc and magnesium)
1 kiwi (70 mg vitamin C)
(Iron: ~1 mg)
200 g strawberries (120 mg vitamin C)
1 tbsp sunflower seeds (1 mg iron)
Omnivore Dinner
(Iron: ~8mg | Vit C: ~60mg):
5 oz (cooked) Chicken Liver (Pan-fried) (6.5 mg Heme iron + Non-heme)
1 cup Sauteed Spinach with Lemon Juice (6.4 mg iron -
absorption reduced by oxalates, hence a high amount)
Squeeze of Lemon (20mg Vit C)
1/2 cup Quinoa (1.5 mg iron)
Side Salad: Mixed greens
1/2 cup Chopped Tomatoes (0.5mg iron, 15mg Vit C)
Tip: Adding lemon juice to spinach is crucial for optimal absorption. Chicken liver is an iron powerhouse.
or
Salmon, Quinoa & Broccoli
Iron: ~3.2 mg
120 g grilled salmon (0.7 mg iron)
100 g cooked quinoa (1.5 mg iron, soak beforehand)
100 g steamed broccoli (1 mg iron + 80 mg vitamin C)
Total Estimated Iron: ~21.5 mg
Total Estimated Vitamin C: ~290 mg+
Focus: Leverages highly bioavailable heme iron (beef, liver) alongside non-heme sources boosted by significant Vitamin C.
Limits dairy near meals.
Plan 2: Vegan
(Targeting ~35-40 mg Iron - Due to Lower Bioavailability)
Vegan Breakfast
(Iron: ~12mg | Vit C: ~80mg)
1 cup Fortified Cereal (18mg iron - check label!)
1 cup Fortified non-dairy Milk (not almond)(1 mg iron)
1/2 cup Fresh Strawberries (0.4mg iron, 40mg Vit C)
1/2 medium Kiwi, sliced (40mg Vit C, 0.2mg iron)
Tip: Fortified cereal is essential to reach high targets.
Choose one with 90-100% DV iron.
or
Iron-Fortified Oats
Iron: ~8.5 mg
40 g iron-fortified rolled oats (4 mg iron)
200 ml non-dairy milk (1 mg iron, choose low-calcium for this meal)
1 tbsp blackstrap molasses (3.5 mg iron)
1 orange (70 mg vitamin C)
Vegan Lunch
(Iron: ~9mg | Vit C: ~120mg):
1.5 cups Lentil Soup (9 mg iron - Soak lentils overnight before cooking.
Soup Base: Sauteed Onions, Garlic, Carrots, Celery
Add: Large handful of Fresh Spinach stirred in at the end (1.5mg iron, Vit C)
Side: 1 medium Orange (70mg Vit C, 0.1mg iron)
1 slice Sprouted Whole Grain Bread (1 mg iron)
Tip: Adding spinach & orange provides Vit C boost. Soaking lentils reduces phytates.
or
Chickpea & Bell Pepper Salad
Iron: ~5.9 mg
100 g cooked chickpeas (2.9 mg iron, soak/rinse well)
50 g baby spinach (2 mg iron, steamed to reduce oxalates)
½ red bell pepper (60 mg vitamin C)
1 tbsp tahini (1 mg iron)
Lemon-tahini dressing (15 mg vitamin C)
Vegan Snacks
(Iron: ~4mg | Vit C: ~60mg):
1/4 cup Pumpkin Seeds (Pepitas) (5.2 mg iron)
1 medium Orange (70mg Vit C, 0.1mg iron) or 1/2 cup Papaya (60mg Vit C)
or
Chia Smoothie
Iron: ~1 mg
1 cup strawberries (60 mg vitamin C)
½ banana
1 tbsp chia seeds soaked for 10 minutes (1 mg iron)
or
Nuts & Fruit
Iron: ~2 mg
30 g cashews (2 mg iron)
1 kiwi (70 mg vitamin C)
Vegan Dinner
(Iron: ~13mg | Vit C: ~100mg):
1.5 cups Tempeh, stir-fried (~9 mg iron - Check label, varies; Tempeh has slightly less but better bioavailability than Tofu)
Stir-fry Sauce: Low-sodium Tamari, Ginger, Garlic
1.5 cups Stir-fried Broccoli & Red Bell Pepper (2mg iron, 150mg+ Vit C)
1 cup Cooked Fortified Pasta (2 mg iron)
Tip: The tempeh and cruciferous/pepper combo delivers iron and massive amounts of vitamin C. Use a cast-iron pan.
or
Tempeh Stir-Fry with Brown Rice
Iron: ~4.5 mg
100 g tempah (3 mg iron)
100 g steamed broccoli (1 mg iron + 80 mg vitamin C)
100 g cooked brown rice (0.5 mg iron)
Ginger-garlic-lime sauce
Total Estimated Iron: ~38 mg
Total Estimated Vitamin C: ~360 mg+
Focus:
Very high total iron intake from fortified foods, legumes, seeds, and tempeh. The target levels of non-heme iron are significantly higher than those of omnivores due to the presence of iron inhibitors such as oxylates, phytates and tannins.
Massive Vitamin C at every meal to overcome inhibitors.
Preparation (soaking, fermentation) is key to maximising iron absorption.
Iron Supplements – Do You Need Them?
Iron supplements are sometimes necessary, especially for women with heavy periods, vegetarians, or those with ferritin levels of 30 or less (clinically iron deficient).
Only buy reputable brands and supplements, and always check the independent reviews.
Always make sure it is safe for you to supplement and speak to your doctor to check for interactions with any drugs you are taking on a website such as www.drugs.com
Warning: Excessive iron intake can be toxic and cause digestive issues. Therefore, using high-dose supplements should only be done under the guidance of a healthcare professional.
Please consider joining the Facebook group "The Iron Protocol" and following their well-established protocol.
Always start at a very low dose and work your way up at your own pace.
Heme Iron supplements
Supplementing with heme iron is a great option for most people as it is highly absorbable and does not require vitamin C. Also, there are little to no side effects for most people, unlike non-haem iron supplements.
Additionally, it does not interact with thyroid medications, zinc, or magnesium. However, it is essential to avoid consuming calcium for several hours.
Animal organ supplements are popular because they contain a combination of natural vitamins and minerals that are all essential for our body, such as:
High-quality protein,
Activated vitamin A
B vitamins, including B9 and B12
Copper, zinc and chromium
CoQ10
Suitable Heme Iron supplements available from Amazon (paid links)
APE Nutrition Grass Fed Beef Spleen Supplement
Beef Spleen is the richest natural food source of heme-iron, the type of iron which is most readily absorbed by the body.
The spleen naturally contains copper, which prevents iron overload. That's why we decided to include Beef Liver in this blend, as it’s not only a great source of heme-iron but it’s also one of the best sources of copper, as well as being loaded with other beneficial micronutrients.
We gently freeze-dry raw organs sourced from a grass-fed, organic-certified farm to maintain as many of the fragile nutrients and enzymes as possible.
It takes roughly 15g of raw beef organs to create six capsules. Weston A Price and other leading nutritionists in this field recommend consuming around 170-225g of beef liver per week. Our capsules will cover 90g of this, split out daily, to ensure the key micronutrients they provide are continuously circulating in your system.
Euphoria Bliss Fed Desiccated Lamb Liver & Heart Capsules 2250mg
(120 Pills, 750mg Each), CoQ10, Energy, Digestion, Detoxification, Heart Health, Non-GMO, Freeze Dried, Pasture Raised in New Zealand
We carefully freeze-dry our liver and heart to preserve crucial heat-sensitive nutrients. This ensures maximum bioavailability of essential elements, such as Vitamin A, B12, CoQ10, Zinc, Choline, Heme Iron, Folate, Hyaluronic Acid, Copper, and Chromium.
Our supplements are meticulously crafted in small batches in the UK, free from GMOs, fillers, and flow agents. Each batch undergoes rigorous third-party testing to ensure purity. We source our ingredients exclusively from 100% grass-fed lamb, raised without hormones in lush green pastures. All our products are properly bled.
Non–Heme Iron supplements
There is a greater choice, as most supplements contain non-heme iron, and the actual iron content in the supplement will be stated on the nutritional label on the back; ignore the amount indicated on the front label, as that shows the compound amount, which is not all iron.
Doctors traditionally have prescribed Ferrous Salts (Ferrous fumarate, gluconate or Sulfate), which are notorious for causing severe gastrointestinal side effects. If you have known GI issues, be cautious of Iron Bisglycinate/Iron Chelate and Ferrochel, as they can also cause this issue.
The National Institutes of Health, Office of Dietary Supplements, has this to say:
“High doses of supplemental iron (45 mg/day or more) may cause gastrointestinal side effects, such as nausea and constipation. Other forms of supplemental iron, such as heme iron polypeptides, carbonyl iron, iron amino-acid chelates, and polysaccharide-iron complexes, might have fewer gastrointestinal side effects than ferrous or ferric salts (sulphate, fumarate, gluconate)."
Taking non-haem iron with vitamin C will make a HUGE difference to the amount you absorb. I have included some vitamin C supplements below.
As mentioned above, several factors block or reduce the amount of non-heme iron your body can absorb.
It is recommended that you have a gap of between 1 and 4 hours between taking iron and taking:
Magnesium, calcium, zinc. manganese, phosphorus, tea, coffee, turmeric, curcumin, phytates (especially almonds), oxalates, polyphenols, thyroid meds, PPIs and other stomach meds, ACE inhibitors, and some antibiotics.
Suitable Non-Heam Iron supplements available from Amazon (paid links)
AAVALABS Gentle Iron bisglycinate
42 mg Iron Tablets high Strength with 68 mg Natural Vitamin C -
Bisglycinate is known as one of the most effective forms with added natural vitamin C to increase absorption even more. Vitamin C and iron work well together, offering numerous health benefits.
Swanson - Albion Ferrochel Iron 18 mg
Iron [from TRAACS Ferrochel iron bisglycinate chelate
Take with vitamin C and plenty of water.
Floradix Liquid Iron Formula 15 mg per 20ml.
Note that it contains many other vitamins and minerals that may cause reactions in some sensitive people.
15mg Iron gluconate, 16mg vitamin C
MaryRuth Organics, Liquid Iron, Vegan Liquid Iron
Iron bisglycinate (Ferrochel®).
Liquid Iron from Mary Ruth's Organics contains 18mg of iron per tablespoon (15ml). Take it with vitamin C and plenty of water.
Vitamin C Supplements
The American Society of Haematology says, “Vitamin C (ascorbic acid) improves iron absorption, and some doctors recommend that you take 250 mg of vitamin C with iron tablets.”
This amount of vitamin C is much more than you can easily get from food, because you would need to eat 3 or 4 oranges to get that amount of vitamin C. "The iron protocol" advice is to take any supplemental iron with several cups of water and 1000mg of vitamin C with each dose.
Suitable vitamin C supplements available from Amazon (paid links)
Real wholefood vitamin C may be difficult if you have GI issues; many find buffered Sodium Ascorbate easier on the stomach.
Time Health
Organic Acerola Cherry Powder - Natural & Wholefood - 18% Vitamin C - Soil Association Approved.
Peak Supps 100% Vitamin C
(L-Ascorbic Acid) Buffered vitamin C
For more information, please visit https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
This information is provided for educational purposes only and should not be considered medical advice.
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