What foods increase absorption of iron?

If you’ve been diagnosed with iron-deficiency anemia, you may be relieved to learn what’s been causing your symptoms. Iron is an essential mineral that, in addition to helping maintain healthy hair, skin, and nails, aids in the production of hemoglobin, a protein in red blood cells that helps transport oxygen throughout the body. People who are deficient in iron (or who have iron-deficiency anemia) have trouble producing enough healthy red blood cells, which can cause fatigue, shortness of breath, and more.

But don’t start piling your plate full of spinach, Popeye-style, just yet. Here’s what to know about iron-deficiency anemia and how to boost your iron levels.

Treat What’s Causing Your Iron-Deficiency Anemia

Knowing the reason why you’re deficient in iron is an important first step in controlling your condition, says Sioban Keel, MD, a hematologist and an associate professor of hematology at the University of Washington School of Medicine. For example, women who have heavy periods are particularly at risk for the condition, according to the American Society of Hematologists (ASH); some women may need to take an iron supplement or talk to their gynecologist about birth control options that could lessen the bleeding, Dr. Keel says.

Or, says Cristina Sutter, MHSc, RD, from Vancouver, Canada, “if you’re an athlete, and you’re losing extra iron through sweat, or a vegetarian who’s short on [iron], just being aware [of your low iron] and remembering to take your supplement and eat a well-balanced diet can make all the difference.”

Eat Smart to Increase Your Iron Absorption

What you eat — and when you eat it — can impact iron absorption. Here are a few ways to work more of this mineral into your diet.

• Eat meat. The best source of iron is heme iron, which comes from animal-based foods including red meat, poultry, and seafood, according to the National Institutes of Health Office of Dietary Supplements (ODS). While tofu, legumes, and spinach do contain iron, plant-based (or non-heme) iron isn’t as readily absorbed as iron from meat. “Only about 2 to 20 percent of non-heme iron makes its way from your digestive tract into your blood, compared with 15 to 35 percent from animal foods,” says Cynthia Sass, MPH, RD, author of Slim Down Now.
• Add vitamin C to your diet. “Pairing vitamin C with your meal gives non-heme iron a boost, upping its absorption,” Sass says. In addition to eating more fruits such as oranges, kiwfruiti, and grapefruit, you can get a healthy dose of vitamin C from bell peppers, broccoli, and cauliflower.
• Cook in a cast-iron skillet. “Using iron cookware transfers some of the iron into your food,” Sass says. “This especially works for acidic foods that have a higher moisture content, such as tomato sauce.” According to a small study done in children, published in December 2013 in the Indian Journal of Pediatrics, cooking a cast-iron pot increased the iron content of the food by about 16 percent.
• Reschedule your coffee and tea times. Separate coffee and tea (including decaf, though herbal is okay) from iron-rich meals and supplements. “Tannins, which are found in tea and coffee, interfere with absorption, so if you’re trying to build your body’s iron stores, drink tea and coffee at least a few hours before [or after] an iron-rich meal,” Sass adds.
• Space out your iron intake. Your body can absorb more iron when its consumed in several smaller doses rather than one large one, says Sass.

What to Know About Taking Iron Supplements

Because the amount of iron in food is so small compared with the amount that someone with an iron deficiency might need, “it’s unlikely they’d drastically improve their iron levels through diet,” says Sutter. Although foods like liver and shellfish have high amounts of iron — with pork liver coming in at about 15 milligrams (mg) per 3 ounce (oz) serving and 3 oz of oysters containing about 8 mg, according to the U.S. Department of Agriculture and the ODS, respectively —  they aren’t commonly available or even recommended for daily consumption, due to high cholesterol levels.

According to ASH, even if you’ve identified the of cause of your iron deficiency (and are treating your condition), you may still need to take iron orally or intravenously. Iron supplements are usually taken three times per day, with most people needing to take 150 to 200 mg of elemental iron, according to ASH. To help maximize how your body uses these supplements:

• Don’t take them at the same time as calcium supplements, if you take both. Calcium may interfere with iron absorption, the ODS says.
• Take them on an empty stomach or with orange juice to improve absorption, adds Sutter.

Note that most iron supplements have some side effects such as constipation, nausea, and upset stomach. Taking them after dinner and before bed could help offset some of your queasiness.

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