Improving Iron Status: Understanding the Causes and How Diet Can Help

Iron is an essential mineral that supports oxygen transport, energy production, and cognitive and immune function. Yet, iron deficiency remains one of the most common nutrient deficiencies worldwide—especially among women, vegetarians, and individuals with chronic inflammation.

Why Iron Deficiency Occurs

Iron deficiency can develop for several reasons, including:

• Low dietary intake of iron-rich foods

• Reduced absorption due to intestinal disorders or competing nutrients

• Blood loss, whether menstrual, gastrointestinal, or otherwise

In addition, deficiencies in other nutrients—such as riboflavin (vitamin B2) and vitamin A—as well as chronic inflammation and obesity can impair how the body uses or stores iron.

Types of Dietary Iron

There are two forms of iron found in food:

• Heme iron, found only in animal products like red meat, poultry, and fish, is more readily absorbed by the body.

• Non-heme iron, found in both plant and animal foods, is less efficiently absorbed but can still make a major contribution to total intake—especially when consumed properly.

Balancing sources of iron and emphasizing absorption-enhancing foods is key.

What Affects Iron Absorption

Iron absorption is influenced by a variety of dietary factors.

Inhibitors (reduce absorption):

• Phytates (found in whole grains, legumes, and seeds)

• Polyphenols (in coffee, tea, and wine)

• Calcium (from dairy, supplements, or fortified foods)

• Certain proteins that bind iron

Enhancers (improve absorption):

• Ascorbic acid (vitamin C) from citrus, berries, tomatoes, and peppers

• Muscle tissue (from fish or poultry, which enhances non-heme absorption)

• Non-digestible carbohydrates (such as prebiotic fibers)

Plant-Based Iron Sources

Plant based iron rich foods include:

• Legumes: beans, lentils, chickpeas, soy, tofu

• Whole grains: oatmeal, quinoa, amaranth

• Vegetables: leafy greens, mushrooms, unpeeled potatoes, olives

• Nuts and seeds: cashews, pine nuts, macadamia nuts, pumpkin seeds, sesame, hemp, and flax

• Others: dried fruits, dark chocolate, and iron-fortified cereals or breads

Tips to Enhance Iron Absorption Naturally

• Pair iron-rich foods with vitamin C–rich foods like citrus, pomegranate, kiwi, tomatoes, berries, peppers, broccoli, and leafy greens.

  • Tip: Vitamin C breaks down during cooking and storage—enjoy these foods fresh when possible.

• Cook with cast iron cookware—especially with acidic or vitamin C–rich ingredients (like tomato sauce or lemon juice). This can increase the iron content of food.

• Avoid coffee, tea, and wine with meals, as the polyphenols and tannins interfere with iron uptake.

• Separate calcium intake—avoid calcium-rich foods or supplements one hour before and two hours after consuming iron-rich meals or supplements.
  

The Spinach Myth:

Spinach often gets the spotlight as an iron-rich “superfood,” but here’s the catch — most of the iron in spinach is non-heme iron, a form that the body absorbs much less efficiently than the heme iron found in animal sources like red meat, chicken, or fish. What’s more, spinach is packed with oxalates, naturally occurring compounds that bind to minerals such as iron and calcium, making them harder for your body to absorb. So while spinach is nutrient-dense and an excellent source of vitamins, antioxidants, and fiber, it’s not your best bet for improving iron stores on its own. Pairing spinach with vitamin C–rich foods (like citrus, bell peppers, or strawberries) can help boost absorption — a simple tweak that makes your greens work smarter for you.

Our bodies rely on iron for so many essential functions—from oxygen transport to energy production. Paying attention to early signs of deficiency and supporting your system with nutrient-dense foods, healthy digestion, and mindful habits can help you feel stronger and more resilient over time.