How to Increase Iron Naturally: Foods, Absorption and What to Know
Are you dealing with low iron that keeps showing up on your blood tests, even after taking iron supplements?
You are not alone. This is something I see in the clinic, and it can be frustrating.
So, why can iron stay low? Is it simply a matter of not getting enough iron from your diet, or could something else be affecting how your body uses and absorbs it?
Let's take a closer look.
That heavy 3 pm tiredness, foggy thinking, feeling short of breath on the stairs, or finding your usual workout suddenly feels harder than it should can all be signs that your iron stores are low.
Iron is essential for making haemoglobin, the protein in red blood cells that carries oxygen around the body. When iron levels become low, you may notice changes in energy, concentration, exercise tolerance and overall wellbeing.
Food can make a real difference, but iron is not simply about how much you eat. How well your body absorbs it matters too.
A meal may contain plenty of iron, but the amount your body actually absorbs can vary depending on the type of iron, what else you eat with it, and your individual health.
A note before you start: This article is for general information only and does not replace medical advice. If you have ongoing or unexplained fatigue, dizziness, breathlessness, heavy menstrual bleeding or other new symptoms, speak with your GP about appropriate blood tests, which may include a full blood count and ferritin. Avoid starting high-dose iron supplements without first checking whether you need them.
Why can iron stores become low?
There is rarely just one reason. Low iron can happen when your intake is low, your requirements increase, or your body is not absorbing enough.
1. Not eating enough iron-rich food
This can happen with diets that contain little meat or seafood, or when plant-based meals are not planned with enough iron-rich foods.
Legumes, tofu, seeds, wholegrains and fortified foods can all contribute to iron intake, but the type of iron they contain is absorbed differently from the iron found in animal foods.
Busy schedules can also make a difference. When meals become rushed, repetitive or low in variety, it is easy to miss important sources of iron.
2. Your body needs more iron
Iron requirements can increase during certain stages of life and with blood loss.
Some people are more likely to need extra attention to their iron intake, including:
Heavy menstrual bleeding
Pregnant women
Children and teenagers during periods of growth
Endurance athletes and people doing frequent, intense exercise
Recovering from illness or blood loss
Exercise itself does not automatically cause iron deficiency, but athletes can have higher iron needs and may need to pay closer attention to their overall intake.
3. Iron is not being absorbed well
This part is often overlooked.
Digestive conditions, inflammation and some medications can affect iron absorption. The foods and drinks you have alongside an iron-rich meal can also influence how much non-haem iron your body takes in.
Haem and non-haem iron: what's the difference?
There are two main forms of dietary iron.
Type | Main food sources | Absorption |
Haem iron | Meat, poultry, fish and seafood | Generally absorbed more efficiently |
Non-haem iron | Lentils, beans, tofu, seeds, nuts, wholegrains and vegetables | Absorption is more affected by other foods in the meal |
Haem iron is found mainly in animal foods and is generally more readily absorbed.
Non-haem iron is found in both plant foods and some animal foods. It is still an important part of a healthy diet, but its absorption is more sensitive to what you eat alongside it.
This is particularly relevant if you eat mostly or entirely plant-based.
How to increase iron absorption from food
You do not need to make every meal complicated. A few simple combinations can help.
Add vitamin C to plant-based iron
Vitamin C can improve the absorption of non-haem iron.
Try pairing an iron-rich food with vegetables or fruit such as capsicum, broccoli, tomatoes, citrus, kiwi fruit or berries.
For example:
Lentil dhal with tomato and lemon
Tofu stir-fry with broccoli and capsicum
Chickpea salad with orange segments
Porridge with strawberries and pumpkin seeds
Beans on wholegrain toast with tomato and capsicum salsa
Include meat, fish or poultry if you eat them
Meat, fish and poultry can improve the absorption of non-haem iron eaten in the same meal.
For example, a beef and bean chilli provides both haem and non-haem iron, while sardines served with wholegrain toast and vegetables can provide a combination of iron and other absorption-supporting nutrients.
If you follow a vegetarian or vegan diet, you can still meet your iron needs, but paying attention to food variety and meal combinations becomes more important.
Consider how you prepare plant foods
Soaking, sprouting, fermenting and cooking foods such as legumes and grains can reduce some compounds, including phytate, that can interfere with mineral absorption.
This does not mean phytates are “bad” or that you need to avoid wholegrains and legumes. These foods provide fibre, protein and many other nutrients. Preparation methods are simply another way to improve the overall nutritional value of a meal.
Fermented foods such as tempeh and traditionally prepared sourdough are useful examples.
Cooking with cast iron
Cooking acidic foods, such as tomato-based sauces, in cast iron cookware can increase the iron content of a meal by a small amount.
It is not a treatment for iron deficiency, but it can be a useful addition to an overall food-first approach.
Iron-rich foods to include regularly
Rather than relying on one “superfood”, aim for a variety of iron-rich foods across the week.
Haem iron sources
Lean beef and lamb
Kangaroo
Chicken and turkey
Sardines, tuna and salmon
Mussels, oysters and other shellfish
Liver and other organ meats
Liver is particularly high in iron, but it is also very high in vitamin A, so it is not an everyday food. If you are pregnant or planning pregnancy, speak with your healthcare professional before including liver in your diet.
Non-haem iron sources
Lentils
Chickpeas and other beans
Tofu and tempeh
Pumpkin, sesame and hemp seeds
Tahini
Cashews and almonds
Spinach, silverbeet and other leafy greens
Quinoa
Oats
Wholegrain bread
Iron-fortified cereals
If you eat mostly plant-based, try including an iron-rich food regularly rather than relying on one large serving occasionally.
What can reduce iron absorption?
Some foods and drinks can make it harder to absorb non-haem iron when consumed at the same time.
The main ones to be aware of include:
Tea
Coffee
Calcium-rich foods
Calcium supplements
Phytates found in grains and legumes
Polyphenols found in tea, coffee and some plant foods
For someone who is trying to improve iron status, a simple approach is to have tea and coffee between meals rather than alongside your main iron-rich meal.
If you take a calcium supplement, ask your GP or pharmacist whether it should be taken at a different time from iron-rich meals or an iron supplement.
It is also worth remembering that these effects can vary depending on the overall diet and a person's iron status. There is no need to become overly restrictive about healthy foods simply because they contain compounds that can affect iron absorption.
When food may not be enough
A food-first approach is valuable, but it is not always enough to correct iron deficiency.
If your iron stores are already very low, or you have ongoing blood loss or an underlying health condition, diet alone may not be sufficient.
Iron supplements can be useful when they are actually needed, but taking iron without checking your levels is not always appropriate. Too much iron can cause side effects and, in some circumstances, can be harmful.
If you have symptoms that could be related to low iron, speak with your GP about whether blood testing is appropriate. Depending on your situation, this may include a full blood count, ferritin and other tests to look for the reason your iron is low.
It is also important to look beyond iron itself. Fatigue and poor concentration can have many causes, including B12 or folate deficiency, thyroid problems, inadequate food intake, poor sleep and other health conditions.
Summary
Getting enough iron is not just about adding more iron-rich foods to your plate.
It is also about the type of iron you eat, what you pair it with, and whether there is an underlying reason your levels are low.
For everyday nutrition, start with simple habits:
Include an iron-rich food regularly
Pair plant-based iron with a source of vitamin C
Keep tea and coffee between meals if your iron stores are low
Include a variety of legumes, wholegrains, seeds, vegetables and protein sources
Use food preparation methods such as soaking and fermentation where practical
Get your iron levels checked if symptoms persist or you are at higher risk of deficiency
You do not need a complicated diet to support healthy iron levels. Sometimes a few thoughtful changes to everyday meals are a good place to start.
Book a Consultation
Whether you're struggling with persistent low iron, fatigue, or unexplained dizziness, you don't have to figure it out alone. Together, we can uncover the underlying root cause of your symptoms and create a tailored plan to support your body’s recovery naturally. Book a consultation today and take the first step toward feeling like yourself again.
Reference
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Gupta, R.K., Gangoliya, S.S. and Singh, N.K. (2015) 'Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains', Journal of Food Science and Technology, 52(2), pp. 676–684.
Hurrell, R.F., Reddy, M. and Cook, J.D. (1999) 'Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages', British Journal of Nutrition, 81(4), pp. 289–295.
Hurrell, R. and Egli, I. (2010) 'Iron bioavailability and dietary reference values', The American Journal of Clinical Nutrition, 91(5), pp. 1461S–1467S.
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Teucher, B., Olivares, M. and Cori, H. (2004) 'Enhancers of iron absorption: ascorbic acid and other organic acids', International Journal for Vitamin and Nutrition Research, 74(6), pp. 403–419.
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