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Trying to increase your iron levels without supplements? You’re not alone. Iron supplements can be an easy way to boost iron levels but often have uncomfortable side effects, like constipation.

Luckily there are ways you can improve iron absorption naturally. Let’s dive in. 

Understanding Iron Absorption

Iron absorption occurs in the small intestines, specifically the duodenum, and jejunum. This is also where iron balance is regulated in the body. How much iron your body absorbs depends on many factors including how much iron your body has, the amount and type of iron (heme vs non-heme), and if there are any iron enhancers or inhibitors present [1].

Iron enhancers include vitamin C and piperine from black pepper, while iron inhibitors include compounds like phytates, calcium, tannins, and oxalates you can find in dairy products, coffees, and teas. As you may have guessed, iron enhancers help to increase iron absorption from foods or supplements while inhibitors negatively affect absorption [2].

Best Foods to Enhance Iron Absorption

The best foods to enhance iron absorption contain a rich source of bioavailable iron, also known as heme iron. These include animal sources such as red meats, liver, chicken, eggs, and oysters.

You can also get iron in a less bioavailable form, known as non-heme iron, from plant foods like leafy greens, legumes, nuts, seeds, whole grains, and dried fruits. These foods still contain iron but they aren’t as easily used by the body [1].

Combining iron-rich foods with other nutrients can enhance absorption, such as vitamin C. This works well with either form of iron but is particularly beneficial for non-heme iron sources.

For example, pairing beans or legumes (iron-rich) with bell peppers or tomatoes (vitamin C-rich) allows you to better absorb the non-heme iron than if you were to eat it by itself. Other examples include oatmeal with berries or a spinach salad with mandarin oranges.

Similarly, you can easily boost iron absorption by seasoning your iron foods with black pepper which contains the compound piperine that is believed to enhance iron absorption [2].

Additionally, you can increase your iron intake by cooking iron-rich foods on cast iron cookware. Cast iron transfers a small amount of iron onto the food you are cooking, specifically if an acidic food is present such as meats and citrus fruits [3].

Natural Methods to Optimize Iron Supplement Absorption

If you are taking an iron supplement there are also ways to help optimize absorption, many of which are similar to when you consume iron-rich foods.

Pairing your supplement with a vitamin C-rich food, such as taking your pill with orange juice, can help boost iron absorption. Additionally, timing your iron supplements 30 minutes before a meal may aid in absorption as well.

Lastly, avoid taking your iron supplements with food or beverages that may act as iron inhibitors such as milk, coffee, or tea which many take first thing in the morning. You can swap this out for orange juice or take your iron supplement during a later part of the day.

Dietary Tips for Vegetarians and Vegans

Those who are vegan or vegetarian can still choose an iron-rich diet by leaning on plant-based iron sources and utilizing strategies to aid in maximizing absorption.

Plant-based, also referred to as non-heme iron sources, are more strongly impacted by the presence of enhancers and inhibitors.

Non-heme iron sources include whole grains, avocado, spinach, nuts, beans, legumes, tofu, lentils, and dried apricots.

Combining these foods with vitamin C-rich foods such as citrus fruits, berries, broccoli, bell peppers, tomatoes, cantaloupe, and papaya, can increase iron absorption significantly. The more vitamin C in the meal the better the absorption boost will be [4].

Those on a plant-based diet may find extra benefit in loading up on the vitamin C from several sources along with several sources of iron-rich foods.

For example, instead of just doing a spinach salad with mandarin oranges, include other vitamin C-rich foods like strawberries and broccoli along with other plant-based iron foods like nuts, legumes, and tofu for an iron-rich, balanced meal suitable for vegan or vegetarian dieters.

Bottom Line

Including iron-rich foods in your diet will help increase your iron levels but if you’re worried about getting enough iron in your diet there are other things you can do to maximize your absorption.

Including iron enhancers (such as vitamin C and piperine), cooking on cast iron, and avoiding iron inhibitors like coffee, tea, and dairy products during meals can significantly increase iron absorption levels without using a supplement.

If you feel you need an iron supplement, follow the same rules for enhancers and inhibitors when taking your supplement and get your levels tested regularly.

Even if you follow a vegan or vegetarian diet, you can still create easy, iron-rich meals by loading up on plant-based iron sources and as many vitamin C-rich foods as you like.