Nutrition Diet: What to eat to get more iron?

October 7, 2025 •

4 min read

The body only absorbs a small fraction of the iron consumed from food, highlighting the need to understand what to eat to get more iron and how to maximize its uptake. This essential mineral is vital for producing hemoglobin, which carries oxygen in the blood, and without it, you can experience symptoms like fatigue and weakness. A well-planned diet can help ensure you meet your daily iron needs and maintain optimal health.

Quick Summary

This article details the best dietary sources of heme and non-heme iron, plus essential tips on pairing foods to enhance absorption for both meat-eaters and those on plant-based diets. It also explains the difference between the two types of iron, how certain foods affect absorption, and common signs of deficiency.

Key Points

Differentiate Heme and Non-Heme Iron: Heme iron from animal sources (meat, poultry, fish) is more easily absorbed than non-heme iron from plant sources (legumes, nuts, leafy greens).
Prioritize Animal Sources for Best Absorption: Organ meats, lean red meat, and shellfish are some of the best dietary sources of highly bioavailable heme iron.
Enhance Plant-Based Iron with Vitamin C: Boost the absorption of non-heme iron from plants by pairing it with foods rich in Vitamin C, like citrus fruits, bell peppers, and strawberries.
Avoid Inhibitors Around Meals: Consuming coffee, tea, and calcium-rich foods or supplements with iron-rich meals can hinder absorption, so time them separately.
Recognize Deficiency Symptoms: Unexplained fatigue, pale skin, shortness of breath, and headaches can be signs of low iron and require medical attention.
Tailor Intake to Individual Needs: Recommended daily iron intake varies by age, sex, and life stage, with women of childbearing age and pregnant women requiring significantly more iron.

Iron is a critical mineral that plays a central role in your body's overall function. Its primary job is to create hemoglobin, a protein in red blood cells that transports oxygen from your lungs to all other tissues. Beyond oxygen transport, iron is essential for cellular function, energy production, and a healthy immune system. Understanding the types of iron in food and how your body absorbs them is the first step toward improving your intake.

Understanding Heme vs. Non-Heme Iron

Not all dietary iron is created equal. There are two forms found in food, and your body absorbs them differently.

Heme Iron: Highly Bioavailable

Heme iron, derived from hemoglobin and myoglobin in animal products, is found exclusively in meat, poultry, and seafood. It boasts a higher absorption rate of up to 35% compared to non-heme iron. Consuming heme iron generally proves more effective in raising iron levels than an equivalent amount of non-heme iron.

Non-Heme Iron: A Plant-Based Option

Non-heme iron is present in plant-based foods, including grains, beans, vegetables, fruits, nuts, and seeds, as well as fortified products. Its absorption rate is lower, ranging from 2% to 20%. While a plant-based diet can meet iron needs, vegetarians and vegans may need a higher intake (1.8 times the standard recommendation) due to this lower absorption. Non-heme iron absorption is also more easily affected by other foods and drinks consumed during the same meal.

What to eat to get more iron from animal sources

Foods rich in heme iron, offering high bioavailability, include:

Organ Meats: Beef liver is particularly high in both nutrients and heme iron.
Red Meat: Beef and lamb are excellent sources.
Shellfish: Clams, oysters, and mussels are notably rich in iron.
Poultry: Dark meat from chicken and turkey offers a good amount of heme iron.
Fish: Sardines, tuna, and salmon provide a combination of heme and non-heme iron.

What to eat to get more iron from plant sources

Plant-based diets can include these non-heme iron sources:

Legumes: Lentils, chickpeas, and beans are good options.
Dark Leafy Greens: Spinach and kale contain iron, though absorption can be affected by oxalates.
Tofu: Provides a good amount of iron for plant-based diets.
Fortified Cereals: A significant source of non-heme iron in many diets.
Seeds: Pumpkin and sesame seeds are good sources.
Dried Fruits: Raisins and apricots can contribute to iron intake.
Dark Chocolate: Provides a small amount of iron (at least 45% cacao).

How to Maximize Iron Absorption

Enhancing non-heme iron absorption is important, especially for those on plant-based diets.

Enhancers:

Vitamin C: Significantly increases non-heme iron absorption when consumed together. Examples include combining strawberries with cereal or adding lemon juice to spinach.
Vitamin A and Beta-Carotene: Found in foods like sweet potatoes and carrots, these also aid absorption.
Heme and Non-Heme Pairing: Eating animal protein with plant iron sources can increase non-heme iron absorption.

Inhibitors:

Phytates: Present in whole grains and legumes, they can reduce absorption. Soaking these foods may help.
Polyphenols: Compounds in coffee and tea can inhibit non-heme iron absorption. Consume these between meals.
Calcium: Can interfere with both heme and non-heme iron absorption. Avoid calcium supplements with iron-rich meals or consult a doctor.

Comparison of Heme and Non-Heme Iron


Feature	Heme Iron	Non-Heme Iron
Source	Animal flesh (meat, poultry, seafood)	Plant foods (grains, legumes, nuts, vegetables)
Absorption Rate	High (15-35%)	Lower (2-20%)
Enhancing Factors	Less influenced by other foods	Increased by Vitamin C, Vitamin A, and animal protein
Inhibiting Factors	Less affected, but calcium can interfere	Inhibited by phytates, polyphenols, and calcium
Primary Dietary Source	Meat-eaters	Vegetarians, vegans, and those who consume fortified foods

Iron Needs Across Different Life Stages

Iron requirements vary by age, gender, and life stage. Adult men need about 8 mg daily, while women aged 19-50 need 18 mg, increasing to 27 mg during pregnancy. After 50, women's needs drop to 8 mg. Due to lower absorption, vegetarians and vegans may require a higher intake.

Symptoms of Iron Deficiency to Look For

Iron deficiency can manifest as fatigue and weakness. Other potential symptoms include:

Extreme tiredness
Pale appearance
Shortness of breath
Headaches
Brittle nails
Cravings for non-food items
Sore tongue
Restless legs

If you experience these symptoms, consult a healthcare professional for diagnosis and treatment.

Conclusion: A Balanced Approach to Iron Nutrition

Maintaining optimal iron levels involves informed dietary choices. Meat-eaters benefit from prioritizing lean red meat and organ meats, poultry, and fish for highly absorbable heme iron. Plant-based diets should focus on diverse non-heme sources like legumes, seeds, nuts, and fortified foods, combined with Vitamin C-rich items to boost absorption. Understanding iron types and absorption factors helps create a balanced diet for healthy iron levels. Always consult a healthcare provider before starting supplements.

To learn more about nutrient recommendations, visit the NIH Office of Dietary Supplements.

Frequently Asked Questions

Heme iron is found in animal products like meat, poultry, and fish and is absorbed more easily by the body. Non-heme iron is found in plant foods like legumes, grains, and vegetables and is less efficiently absorbed.

Excellent non-heme iron sources for plant-based diets include lentils, beans, tofu, dark leafy greens, fortified cereals, seeds, and dried fruits.

To increase absorption, pair non-heme iron foods with foods rich in Vitamin C, such as bell peppers, citrus fruits, or broccoli. Pairing non-heme iron with a source of heme iron can also help.

Avoid consuming coffee, tea, milk, and high-calcium products directly with your iron-rich meals, as they contain compounds that can inhibit iron absorption.

For most healthy people, a varied and balanced diet can provide enough iron. Supplements are typically recommended only for those with a diagnosed iron deficiency and should be taken under medical supervision.

Yes, cooking acidic foods in a cast-iron skillet can increase the iron content of the meal, providing a small but useful boost to your intake.

Excessive iron intake, most commonly from high-dose supplements, can cause unpleasant symptoms like stomach pain and nausea and, if untreated, can lead to serious conditions like liver damage.