If you have ever had a doctor tell you that your iron levels are low, you have undoubtedly received the advice to “just eat red meat a couple of times per week”. But here’s the thing: for women of reproductive age with high iron requirements, it’s rarely that simple. Boosting your iron levels—especially if you’re already deficient—takes more thought, planning, and, in most cases, some extra help.
Improving your iron levels is a lot more than just adding in steak to the menu. Let’s look at why and how you can implement some changes that will really move the needle.
Why Iron Matters
Iron is essential for transporting oxygen in your blood, producing energy, and supporting a healthy immune system. If your iron levels drop too low, it can lead to symptoms like extreme fatigue, breathlessness, headaches, and even trouble concentrating.
For women of reproductive age, iron requirements are particularly high—18mg per day compared to only 8mg for men. The reason? Menstruation. With monthly blood loss, your body needs more iron to replenish its stores. And if you’re pregnant, your needs jump to a whopping 27mg per day to support your baby’s growth as the mother’s blood volume significantly increases.
This is why many women struggle to meet their iron needs through diet alone.
Why a couple of steaks a week won’t cut it.
Red meat is one of the richest sources of haem iron, the type of iron your body absorbs most easily. But here’s the catch: even if you eat steak once or twice a week, it might not provide enough iron to restore depleted levels. For context, a 100g serving of lean beef contains about 2.5mg of iron. That’s less than 15% of the daily requirement for women aged 19-50.
If you’re relying solely on food to correct a deficiency, you’d need to eat a lot more iron-rich foods consistently—not just the occasional steak.
Practical steps to improve your iron levels.
- Understand the different types of iron, and where to find them.
Not all iron is created equal, and understanding the difference between the two types of iron can make a big difference when you’re planning your meals:
Haem Iron
Haem iron comes from animal-based foods and is the most easily absorbed by your body. If you’re eating animal products, this type of iron is a great way to boost your intake.
- Sources of Haem Iron:
- Red meat (e.g., beef, lamb)
- Poultry (e.g., chicken, turkey)
- Fish and seafood (e.g., salmon, tuna, oysters)
- Organ meats (e.g., liver, kidney)
Non-Haem Iron
Non-haem iron is found in plant-based foods. While it’s not absorbed as efficiently as haem iron, pairing it with vitamin C-rich foods can significantly improve absorption.
- Sources of Non-Haem Iron:
- Legumes (e.g., lentils, chickpeas, kidney beans)
- Tofu and tempeh
- Dark leafy greens (e.g., spinach, kale, silverbeet)
- Whole grains (e.g., quinoa, oats, fortified cereals)
- Nuts and seeds (e.g., pumpkin seeds, sunflower seeds, almonds)
- Dried fruits (e.g., apricots, raisins, prunes)
- Plan your iron intake to maximise absorption
Getting enough iron isn’t just about eating the right foods—it’s also about how well your body absorbs it. Here are some tips to help your body get the most out of your meals:
- Pair Non-Haem Iron with Vitamin C:
Foods like capsicum, citrus fruits, strawberries, and tomatoes can enhance the absorption of non-haem iron. For example, add a squeeze of lemon to your lentils or toss some strawberries into your spinach salad. - Avoid foods that inhibit absorption:
Certain foods and drinks can inhibit iron absorption, such as:- Tea and coffee (because of their tannins)
- High-calcium foods (e.g., milk, cheese) consumed with iron-rich meals
- High-phytate foods (e.g., whole grains and legumes), although soaking or sprouting can help reduce phytates
- Cook with Cast Iron:
Cooking acidic foods (like tomato sauce) in a cast iron pan can add small amounts of iron to your meals.
- Use an iron supplement to get your iron levels back up to normal
When your iron levels are low, your body’s demands go beyond what most people can achieve through diet alone. While it’s important to include iron-rich foods in your meals, addressing a deficiency typically requires supplementation.
Iron supplements provide a concentrated dose that helps rebuild your body’s iron stores quickly and effectively. This is especially important if you’re experiencing symptoms of iron deficiency or anemia. Supplements should always be taken under the guidance of a healthcare professional.
Building up your levels takes time, so you plan needs to be sustainable.
If you’re dealing with low iron levels, the solution isn’t a quick fix. It’s about creating a sustainable plan that combines a thoughtful approach to your diet with the right supplements (if needed). Remember, your body deserves more than a “band-aid” solution like a steak once a week—it needs consistent care and support.
If you’re feeling tired, run-down, or suspect your iron might be low, consider reaching out to a healthcare professional or dietitian. They can help you find the best strategy to rebuild your iron levels and feel your best.
Comments +