Dietary Iron: What It Does and How to Get Enough

What is iron?

Iron is an essential mineral involved in many of your body's functions. It is a key part of haemoglobin, the protein in red blood cells that carries oxygen around your body. Iron also supports energy production, DNA synthesis and your immune system.

Types of dietary iron

• Heme iron is found in animal foods such as meat, poultry and fish. Your body absorbs it more easily.
• Non-heme iron is found in plant foods like beans, lentils and spinach. This form is not absorbed as efficiently as heme iron.

Benefits of iron

• Oxygen transport. Iron helps red blood cells carry oxygen from your lungs to your tissues and muscles, supporting energy and physical performance.
• Energy metabolism. Iron helps convert food into energy for mental and physical activity.
• Cognitive function. Enough iron supports brain health and development, particularly in children.
• Immune support. Iron supports immune function by aiding the development of immune cells.

Problems with low iron

Low iron can lead to several issues, the most common being iron deficiency anaemia. This can show up as:

• Fatigue and weakness
• Pale skin
• Dizziness
• Shortness of breath
• Cold hands and feet
• Difficulty concentrating

Low iron is more common in certain groups, including women of childbearing age, infants, children, vegans and vegetarians. If you suspect low iron, see your doctor for a blood test before changing your intake significantly.

Iron needs at different life stages

Iron needs vary with age, sex and life stage. Below are the Recommended Dietary Intakes (RDIs) for adults:

• Men: ages 19-50, 8 mg/day; 50+, 8 mg/day.
• Women: ages 19-50, 18 mg/day (due to menstrual losses); 50+, 8 mg/day (post-menopause); pregnancy, 27 mg/day; lactation, 9-10 mg/day.
• Older adults: men and women over 50 typically need less iron, but absorption can decline with age, so balanced intake still matters.

Groups at higher risk of low iron

• Women of reproductive age (due to menstruation)
• Pregnant women (increased needs for fetal development)
• Vegetarians and vegans (non-heme iron is less readily absorbed)
• Athletes (higher iron losses through sweat)
• Infants and young children (rapid growth increases needs)

How to increase your iron

You can support your iron levels through food, better absorption and, in some cases, supplements under medical guidance.

1. Eat more iron-rich foods

Heme iron sources (better absorbed):

• Red meat: beef, lamb, pork
• Poultry: chicken, turkey
• Seafood: tuna, sardines, salmon, prawns and oysters
• Organ meats: liver, kidney and heart

Non-heme iron sources (less absorbed but still valuable):

• Legumes: lentils, chickpeas, kidney beans, soybeans, black beans
• Fortified cereals and grains
• Dark leafy greens: spinach, kale, Swiss chard
• Nuts and seeds: pumpkin seeds, sesame seeds, cashews, almonds
• Whole grains: quinoa, brown rice, oats
• Tofu and tempeh
• Dried fruits: apricots, raisins, prunes

2. Pair iron with vitamin C

Vitamin C significantly improves the absorption of non-heme iron from plant foods. Pair iron-rich foods with vitamin C-rich foods to boost uptake. Good sources of vitamin C include citrus fruits, strawberries, capsicum, tomatoes, broccoli and kiwifruit.

Examples:

• Add lemon juice to a spinach salad.
• Have a glass of orange juice with iron-fortified cereal.
• Include red capsicum in bean dishes.

3. Use iron-fortified foods

Many products are fortified with iron, including some breakfast cereals (some provide a full day's iron in one serve), bread, pasta and plant-based milks (almond, soy or oat).

Sample meal ideas to boost iron

• Breakfast: iron-fortified cereal with a glass of orange juice and a handful of almonds.
• Lunch: quinoa salad with spinach, chickpeas, capsicum and a lemon-tahini dressing.
• Dinner: grilled chicken with sautéed kale and lentils, plus steamed broccoli.

Enhancing iron absorption

4. Be mindful of absorption inhibitors

Some foods and drinks can reduce iron absorption when eaten with iron-rich meals:

• Calcium-rich foods and supplements (dairy and calcium supplements) can interfere with iron absorption.
• Phytates in whole grains and legumes can bind iron. Soaking, sprouting and fermenting can help reduce phytate levels.
• Polyphenols in tea, coffee and wine can reduce absorption.
• Oxalates in spinach, rhubarb and some leafy greens can limit absorption. Pair these with vitamin C for better uptake.

5. Cook with cast iron

Cooking acidic foods like tomatoes in cast iron pans can add small amounts of iron to your food.

6. Consider iron supplements (with medical guidance)

If diet alone is not enough, iron supplements can help. Supplementation should only be done under medical supervision, as too much iron can be harmful.

• Common forms include ferrous sulphate, ferrous gluconate and ferrous fumarate. Your doctor will recommend a type based on your needs.
• Side effects can include constipation or stomach upset. Taking supplements with food, or switching to a gentler form such as iron bis-glycinate, can help.

7. Address underlying health conditions

Sometimes low iron is caused by an underlying condition, such as:

• Heavy menstruation
• Gut conditions like coeliac disease or inflammatory bowel disease
• Blood loss (frequent donors, or gastrointestinal bleeding such as ulcers)

If you suspect an underlying issue, see your doctor to find the cause and get appropriate treatment.

Monitoring iron levels

If you are concerned about your iron, a blood test measuring serum ferritin, haemoglobin and total iron-binding capacity (TIBC) can help assess your stores. Talk with your doctor about the best approach for you.

Iron overload

While iron is essential, too much can be harmful. Conditions like haemochromatosis, where the body stores excess iron, can lead to liver, heart and other problems. People with high iron stores need to limit intake and monitor levels with a healthcare provider.

Summary

Iron is a vital nutrient, and getting the right amount at different life stages supports your energy, focus and overall health. By including a variety of iron-rich foods and understanding your needs, you can help prevent deficiency and support your well-being.

Work with us: If you think your iron might be low, or you are navigating a plant-based diet, pregnancy or a gut condition, personalised nutrition support alongside your doctor's care can help. Explore personalised health support and download the free Blood Sugar guide.

About the author: Dorelle Thompson, Accredited Practising Dietitian (APD097042). [/about-dorelle-wellness-nutrition]

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