How to Increase Iron Levels Naturally?

Reviewed by Mgr. Kristýna Kovářová
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How to Increase Iron Levels Naturally?
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Each of us carries about 1‑3 g of iron in our bodies.—a quantity comparable to the amount found in a small steel nail. Despite its modest presence, iron performs essential functions that are entirely irreplaceable. So, what role does iron play in the body, who is most at risk of deficiency, and how can we ensure adequate dietary intake?

Iron: blood colour and oxygen carrier

Iron is one of the body’s indispensable trace elements. Although the amount in our bodies is relatively small, its significance cannot be overstated. Around two‑thirds of the body’s iron is found in the form of hemoglobin in the blood, where it plays a crucial role in transporting oxygen—the vital gas we inhale with every breath.

The remaining one‑third of the body's iron is found in the form of myoglobin (carries oxygen in the muscles), as part of enzymes (involved in energy production in the cells) or in stores (bound to the protein ferritin).

Supporting the fight against anaemia

Try holding your breath for a few tens of seconds. Does it make you uncomfortable? You're just depriving your cells of oxygen and they don't like it. A similar situation occurs in the body when iron levels drop below optimal. Without sufficient hemoglobin, tissues are deprived of oxygen, forcing the heart to work harder to compensate for the deficiency.

More than 1.5 billion people in the world suffer from anemia, making it the most common disease directly tied to our diet. Yet, often all you need to do is ensure that you are eating enough iron‑rich foods, so make sure you get enough iron in your diet and attend regular preventive medical check‑ups, which will reveal iron deficiency from blood tests.

Who is at risk?

The human body loses approximately 1mg of iron daily. However, menstruating women are a risk group and may lose up to 2mg per day at the beginning of their cycle. These greater losses increase their dietary iron requirements, making women of working age the most at‑risk group for anemia.

However, there are other risk groups that may have a problem with iron deficiency in their bodies:

  1. Vegans, vegetarians and others who avoid meatMeat is a rich source of highly absorbable iron (heme iron). For those who avoid meat, it is essential to replace this with sufficient plant‑based sources of iron. Without proper planning, this dietary choice can lead to deficiency.
  2. Regular blood donorsSince most of the body’s iron circulates in the blood, frequent or significant blood loss can result in iron deficiency.
  3. Pregnant women. According to the WHO, anemia affects approximately 41% of pregnant women worldwide. During pregnancy, the body’s iron demands double to support the growing fetus, increasing the recommended intake to 30mg per day.

How to Increase Iron Levels Naturally?

Iron in food

To maintain healthy iron levels, it’s important to consume iron daily. The Society for Nutrition recommends the following daily allowances (DACH guidelines):

  • 10mg of iron per day for men
  • 15mg of iron per day for women (increased to 20mg for breastfeeding women and 30mg for pregnant women).

Iron is found in food in two basic forms:

  • Heme iron is a component of haemoglobin and myoglobin and is the typical source of iron from animal foods. It gives foods a red colour and has a very good absorption rate (estimated at about 15‑35%).
  • Non‑heme iron is found in plant sources in the form of various chemical compounds. In contrast to heme iron, its absorption is only about 5‑12%. The reduced absorption is also due to the higher content of so‑called antinutrients in the plant diet, which prevent its absorption into the body.

...so, simply put: not all iron is created equal. While it’s entirely possible to meet your body’s iron requirements through plant‑based foods, it requires a more selective approach, focusing on nutrient‑dense sources. Here are some iron‑rich foods to consider:

  1. Nuts, and cashew nuts, for example, contain about 6.7mg of iron per 100g. A single handful (40g) provides approximately 2.6mg of iron.
  2. Pumpkin seeds contain about 8.9mg of iron per 100g. Half a bag (50g) supplies around 4.5mg of iron.
  3. Tofu is another excellent plant‑based source of iron. 100g of tofu contains roughly 2.7mg of iron, making it a solid foundation for meeting your daily needs.
  4. Canned tuna, a 100g serving provides approximately 1.6mg of iron. A standard 120g can offer about 2mg of iron.
  5. Spinach may not be as rich a source as previously thought, but it can still contribute to your iron intake. 100g of spinach contains about 2.7mg of iron, so a smaller portion (40g) provides roughly 1.1mg of iron.
  6. Dried fruit, for example 100g of raisins contains approximately 1.8mg of iron.

5 tips for more effective iron supplementation

  • Do not drink tea or coffee immediately after meals containing iron. The polyphenols or tannins present in these drinks can compromise its absorption.
  • Focus on animal sources of iron, which supply it in heme form. This is a more absorbable source than non‑heme iron.
  • Pay attention to the phytic acid content of foods. This can form insoluble compounds with the iron that carry the iron away from the body. It is, therefore, preferable to soak legumes or nuts or, better still, leave them to germinate for 1‑2 days (the phytic acid content of foods can be reduced by up to 80%). Rich sources of phytate include wheat and wheat flour, nuts, oilseeds or oats.
  • Along with plant sources of iron, consume vitamin C. This will improve absorption and promote iron replenishment. Enrich plant sources of iron by eating citrus fruits or just include vitamin C capsules around meals.
  • Take advantage of iron supplementation. Supplements tend to be fortified with vitamin C and also have relatively high absorption rates, for example, supplementation with ferrous fumarate resulted in up to 33% absorption in one study. Chelated ferrous bisglycinate also offers high absorption rates.

Iron Bisglycinate + Vitamic C

Chelated Iron Bisglycinate and Vitamic C

Bottom line

Iron is an essential mineral element that enables the transport of oxygen to all tissues so that the body can function optimally. Iron is found in the blood (hemoglobin), in the muscles (myoglobin), within enzymes (e.g., cytochromes), or in stores bound to protein (ferritin).

Iron deficiency in the body leads to anemia, which is manifested by inadequate oxygenation of the cells. This forces the heart muscle to work harder, which, if untreated, may increase the risk of cardiovascular disease.

The best sources of iron are animal foods containing heme iron (liver, red meat, fish). Among plant sources, legumes, dark chocolate, pumpkin seeds or cashew nuts are very rich sources. We should not forget tofu, spinach or dried fruit.

The absorption of iron is generally rather low and can be influenced (negatively or positively) by other ingested substances. It is possible to increase the absorption of iron from plant sources by, for example, vitamin C. Conversely, a decrease in absorption can be expected when consuming foods rich in phytic acid (wheat, oats, nuts) or drinking coffee or tea immediately after an iron‑rich source.

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