How to keep your iron up while on your period?

January 1, 2026 •

4 min read

Studies show that monthly menstrual bleeding is a leading cause of iron loss worldwide, especially for those with heavy periods. For many, the natural iron loss can lead to fatigue, weakness, and other symptoms of deficiency. A proactive approach to your diet and nutritional intake is key to effectively manage and keep your iron up while on your period, helping you maintain your energy and overall well-being throughout your cycle.

Quick Summary

This article explores dietary adjustments, nutrient combinations for better absorption, and supplement options to maintain adequate iron levels during menstruation. Addressing symptoms of deficiency and knowing when to consult a doctor are also covered.

Key Points

Iron-Rich Diet: Incorporate a mix of heme (meat, fish) and non-heme (leafy greens, beans, nuts) iron sources into your meals to replenish iron lost during your period.
Enhance Absorption: Pair non-heme iron foods with a vitamin C source, like orange juice or berries, to significantly boost your body’s ability to absorb the mineral.
Avoid Inhibitors: Reduce your intake of coffee, tea, and high-calcium foods around meal times to prevent them from interfering with iron absorption.
Consider Supplements: If your diet is insufficient, talk to a doctor about a supplement, like iron bisglycinate, which is often gentler on the stomach.
Monitor Symptoms: Don't ignore persistent fatigue, weakness, or paleness. These can be signs of iron deficiency, and a blood test can confirm your levels.
Consult a Professional: Always speak with a healthcare provider before starting supplements to ensure proper dosage and rule out underlying issues, especially if you have heavy periods.

Why Menstruation Affects Iron Levels

Iron is a vital mineral used to create hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Each month, menstrual bleeding causes a natural loss of iron, and for those with heavy periods (medically known as menorrhagia), this loss is significantly greater. If this lost iron is not adequately replenished through diet or supplementation, it can lead to iron deficiency or, in more severe cases, iron-deficiency anemia. Many people with iron deficiency may not even realize it, mistaking the associated fatigue and weakness for normal premenstrual syndrome (PMS) symptoms. Heavy or prolonged bleeding, defined as a period lasting longer than seven days or soaking through menstrual products every one to two hours, is a major risk factor.

Dietary Strategies to Boost Iron

Your diet is the first line of defense against iron loss. By focusing on iron-rich foods, you can significantly support your body's needs. There are two types of iron found in food: heme and non-heme.

Heme Iron Sources Heme iron is found in animal products and is more easily absorbed by the body.

Red Meat: Beef, pork, and lamb are excellent sources of heme iron.
Poultry: Chicken and turkey, especially dark meat, contain good amounts of iron.
Seafood: Clams, oysters, sardines, and salmon are great options.

Non-Heme Iron Sources Non-heme iron is found in plants and iron-fortified products. While not as readily absorbed as heme iron, its absorption can be improved.

Legumes: Lentils, beans (kidney, pinto, black), and chickpeas are packed with iron.
Dark, Leafy Greens: Spinach, kale, and Swiss chard are prime examples.
Nuts and Seeds: Pumpkin seeds, pistachios, and almonds are good sources.
Fortified Grains: Many breads, cereals, and pastas are fortified with iron.
Dried Fruit: Prunes, raisins, and dried apricots offer a sweet source of iron.

Maximizing Iron Absorption

Simply eating iron-rich foods isn't enough; you must also optimize your body's ability to absorb it. Several dietary factors can either enhance or inhibit this process.

Combine with Vitamin C One of the most effective ways to boost non-heme iron absorption is to pair it with foods high in vitamin C. For example, add strawberries to your spinach salad, drink orange juice with your fortified cereal, or squeeze lemon juice over your lentil soup. Other vitamin C-rich foods include kiwis, bell peppers, and broccoli.

Avoid Absorption Inhibitors Certain substances can interfere with iron absorption, especially when consumed at the same time as iron-rich meals. It's best to separate these from your iron intake by a couple of hours.

Coffee and Tea: These contain tannins and polyphenols that inhibit iron absorption.
Calcium: Calcium-rich foods and supplements can block iron uptake. If you need both, consider taking them at different times of the day.
Soy Products: Phytates in soy can also reduce iron absorption.

Iron Supplements for Added Support

For some individuals, especially those with heavy periods or dietary restrictions, diet alone may not be enough to replenish lost iron stores. In these cases, a doctor may recommend an iron supplement.

Choosing a Supplement

Ferrous Sulfate: This is a common and effective form, but it can cause gastrointestinal side effects like constipation.
Iron Bisglycinate: This form is often gentler on the stomach and is a good alternative for those who experience digestive issues.
Liquid Iron: Liquid supplements, like Floradix, can be easier to absorb and may reduce constipation.
Chelated Iron: Chelated iron is another form designed for improved absorption and gentler digestion.

Proper Supplementation It's crucial to follow medical advice when taking iron supplements. Over-supplementation can be toxic, so always consult a healthcare provider first. Taking the supplement on an empty stomach with a source of vitamin C can maximize absorption. Some studies also suggest that taking supplements every other day may improve absorption by modulating hepcidin, a hormone that regulates iron levels.

Heme vs. Non-Heme Iron Comparison

This table highlights the differences between heme and non-heme iron sources to help you make informed dietary choices.


Feature	Heme Iron (Animal Sources)	Non-Heme Iron (Plant Sources)
Absorption Rate	Higher and more efficient	Lower and less efficient
Source Type	Animal-based foods (meat, poultry, fish)	Plant-based foods (legumes, greens, nuts, fortified foods)
Effect of Vitamin C	Minimal impact on absorption	Greatly enhances absorption
Effect of Inhibitors	Less affected by inhibitors (e.g., coffee, tea)	Highly affected by inhibitors
Considerations	Contains cholesterol and saturated fats.	Requires careful pairing with vitamin C for optimal absorption.
Common Examples	Beef, sardines, chicken, clams	Spinach, lentils, pumpkin seeds, fortified cereal

Monitoring Your Iron Levels

Symptoms of low iron, such as fatigue, weakness, pale skin, and dizziness, can be subtle and develop over time. If you experience these, especially with heavy periods, it's wise to speak with a healthcare provider. A simple blood test can measure your ferritin (stored iron) and hemoglobin levels to determine if you are iron deficient or anemic. Do not attempt to self-diagnose or self-medicate with iron supplements without consulting a doctor. Addressing the root cause of heavy periods, such as fibroids or hormonal imbalances, can also be a crucial part of long-term iron management.

Conclusion

Maintaining adequate iron levels while on your period is a critical component of women's health that should not be overlooked. By adopting a multi-pronged approach that includes dietary adjustments, mindful eating to improve absorption, and—if necessary—the strategic use of supplements under medical guidance, you can combat the symptoms of iron loss. Remember to prioritize iron-rich foods from both heme and non-heme sources, combine non-heme iron with vitamin C, and steer clear of inhibitors like coffee and tea around meal times. Taking these steps can help prevent fatigue and other issues, enabling you to feel your best every day of your cycle. For persistent concerns, a healthcare professional can help you navigate the best course of action.

For more detailed information on iron, visit the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

Persistent, unshakeable fatigue, weakness, shortness of breath, and pale skin are all common signs of low iron or iron deficiency anemia. These symptoms often worsen during or after your period. A blood test is the only definitive way to confirm your iron levels, so it’s best to consult a doctor if you are concerned.

For those with especially heavy menstrual bleeding, it can be very difficult to replenish lost iron through diet alone. While eating iron-rich foods is crucial, your doctor may recommend a supplement in addition to your diet to restore and maintain adequate iron stores.

No, research indicates that taking iron supplements does not increase the volume of menstrual bleeding. If you have concerns about heavy bleeding, it is important to address the root cause with a healthcare provider.

To maximize absorption, it is generally recommended to take an iron supplement on an empty stomach, ideally in the morning. Taking it with a source of vitamin C, like orange juice, can further enhance its absorption.

To prevent inhibited absorption, you should avoid taking your supplement with calcium-rich foods and beverages like milk, as well as coffee and tea. A gap of at least a couple of hours is recommended.

Heme iron is found in animal products and is more easily absorbed by the body. Non-heme iron comes from plant-based sources and requires vitamin C to be absorbed most effectively.

Yes, severe iron deficiency may disrupt your menstrual cycle, potentially causing irregular or, in severe cases, absent periods. Addressing the deficiency can often help restore a healthy rhythm.

Excellent snacks include a handful of pumpkin seeds, dried apricots, or dark chocolate. For a more filling option, try avocado toast sprinkled with hemp seeds.