The best food sources
There are two types of dietary iron. Haem iron, from animal sources, is absorbed more easily. Good sources include red meat, chicken, and fish. Non-haem iron comes from plants and is absorbed less readily but still valuable: legumes (lentils, chickpeas, beans), tofu, wholegrains, iron-fortified cereals, nuts, seeds and leafy greens like spinach.
For people eating little or no meat, combining several plant sources across the day and paying attention to absorption becomes especially important.
How to absorb more iron
Vitamin C significantly boosts absorption of non-haem iron, so pair plant sources with foods like citrus, capsicum, tomato or berries. Adding a small amount of meat to a meal also helps absorb the plant iron in it.
Some things reduce absorption: tea and coffee (the tannins bind iron), calcium-rich foods and supplements, and very high-fibre meals. It helps to keep tea and coffee away from your main iron-rich meals rather than drinking them with dinner.
When food isn't enough
Diet is great for maintaining healthy iron and for mild dips, but if you're already significantly deficient, food alone usually can't rebuild your stores fast enough — especially if you have ongoing losses like heavy periods.
In that case your GP may recommend iron supplements or, if tablets don't work or aren't tolerated, an iron infusion. Diet then helps maintain your levels once they're restored. If you're low, see your GP to work out the right combination for you.
Related condition
Iron infusion / low iron →References & sources
This content is general information and not a substitute for individual medical advice. Please consult a GP for your personal situation.
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