Iron by Anna Byrnes, MS, RDN, LDN

There are 16 essential minerals that are known to be needed in the human body. Each has its own unique role in ensuring we are thriving.

Iron is one of these vital minerals.
While most people will get enough iron in their diet from their day to day food choices, it can

be helpful to know

What iron does in the body

Iron is responsible for carrying oxygen from your lungs to the rest of your body through your blood. It also helps circulate warmth and nutrients through your body and nourish your brain. Some symptoms of no having enough iron can be fatigue, dizziness (especially upon standing), being cold, pale, or craving ice.

How much do you need?

Iron recommended daily allowance (RDA)
- Menstruating Individuals = 18mg/day
- Non-Menstruating Individuals = 8mg/day

Who is at risk for a deficiency?

Anyone can be at risk for iron deficiency anemia based on your food choices and your body’s ability to absorb the nutrient. However, those at highest risk for iron deficiency anemia are:
- Vegans/vegetarians
- Menstruating individuals (especially with heavy flows)
- Individuals who are pregnant or nursing
- Individuals who are under-eating for their needs
- Those who often donate blood

Lab results

The best way to confirm your iron levels is through lab work. Your primary doctor can prescribe and read your labs and they can identify if your symptoms are coming from iron deficiency anemia. There are some medical conditions that can result in low iron results on your blood test without having anemia. Because of this It is important to have a doctor/medical professional look at your lab work with you to rule out potential indicators of other conditions before working to increase your iron intake.

Living sources:

3 Oysters = 7mg
3 oz Duck = 4mg
3 oz Beef = 2.5mg
3 oz Crab = 2.5mg
3 oz Sardines = 2.5mg 3 oz Turkey = 2mg
3 oz Shrimp = 2mg

Plant sources:

1 cup Spinach, cooked = 6mg 1 cup Artichokes, cooked - 5mg

Foods High in Iron

1 cup Lima beans = 4mg
1 cup Soybeans = 4mg
1 cup Swiss chard = 4mg
1 cup Asparagus, raw = 3mg 1 cup Stewed tomatoes = 3mg 1 cup Beets = 3mg

1 cup Mushroom, cooked = 3mg
1/2 cup Lentils = 3mg
1/2 cup Navy, pinto, kidney, great northern, moth, black, pink, or garbanzo beans = 2mg 1 cup Sweet potato = 2mg
1 cup Prune juice = 2mg

1 TBS Black strap molasses = 3.5mg 1 TBS Sesame seeds = 2mg
2 TBS Chia seeds = 2mg
3 TBS Hemp seeds = 2mg

1 oz Cashew = 2mg
1 oz Dark chocolate = 2mg 1 cup Oats, fortified = 9mg

*Cooking in a cast iron pan will also increase the iron in foods!

Iron supplementation

When considering iron supplementation there are a few things to keep in mind.
Sourcing - When choosing an iron supplement, remember to look for third party tested supplements. This makes sure the supplement you are taking is the same ingredients and doses that are on the bottle.
Type of iron - There are many types of iron in supplement form. Ferrous Sulfate is the most readily available form of iron supplementation.
Side effects of supplementation - When taking iron as a supplement, you may not absorb all of the iron you’re taking, this is know as bioavailability. It is common for supplements to have lower bioavailability than consuming the nutrients you are supplementing through food. In combination with an iron rich diet, iron supplementation can increase the iron levels in your blood. Some who take iron supplements may experience mild constipation. It is also best to take your supplements with a meal and ideally not at the same time as a calcium supplement (if you take one).

Increase absorption

Not only in supplement form, but also through food, iron can sometimes need a little extra help to best absorb into your body. This is especially the case of iron in the form of plants like beens, vegetables, and seeds. You can increase your absorption by consuming iron rich food and supplements with foods high in vitamin C!
Some examples of food combos with both iron and vitamin C include:
- Steak with onions + bell peppers
- Oatmeal topped with sun flower seed butter and kiwi
- Energy bites with hot lemon water
- Spinach salad with lemon vinaigrette
- Spinach artichoke dip with broccoli