The Best Thing to Increase Iron: Maximizing Absorption with Your Diet

December 5, 2025 •

3 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency worldwide, affecting over 1.2 billion people. For those with low iron, the best thing to increase iron is to focus on a combination of consuming the right foods and adopting dietary strategies that enhance absorption, rather than relying on a single source.

Quick Summary

The most effective way to increase iron levels is through a diet rich in highly absorbable heme iron from animal products like red meat, fish, and poultry. Additionally, strategically pairing non-heme iron from plant-based foods with vitamin C-rich items significantly boosts its absorption. Dietary habits, like avoiding certain inhibitors, also play a crucial role.

Key Points

Consume Heme Iron: The most efficient way to increase iron is by eating animal-based foods like red meat, poultry, and seafood, which contain highly absorbable heme iron.
Pair Non-Heme Iron with Vitamin C: Greatly enhance the absorption of plant-based non-heme iron by eating it alongside foods rich in vitamin C, such as citrus, bell peppers, and strawberries.
Use a Cast-Iron Skillet: Cooking with cast-iron cookware can transfer small amounts of iron into your food, providing an extra boost.
Avoid Absorption Inhibitors: Time your consumption of coffee, tea, and calcium-rich dairy products to avoid inhibiting iron absorption from your meals.
Focus on Dietary Strategy: Maximizing your iron intake is less about one specific food and more about a comprehensive approach of consuming the right foods and enhancing their absorption.

The Power of Heme Iron: The Most Absorbable Source

When considering what is the best thing to increase iron, the most direct answer is consuming foods rich in heme iron. This type of iron, found exclusively in animal products, is far more bioavailable than non-heme iron found in plants. This means your body can absorb up to 40% of the heme iron you consume, compared to the much lower 2–10% absorption rate for non-heme iron. Including sources like lean red meat, poultry, and seafood in your diet is the most efficient way to raise your iron levels through food alone.

Top sources of heme iron:

Beef and Lamb: Excellent sources, especially in lean cuts.
Organ Meats: Liver is particularly high in iron.
Poultry: Chicken and turkey contain heme iron.
Seafood: Clams, oysters, mussels, tuna, and sardines are great options.

Boosting Non-Heme Iron Absorption with Vitamin C

For vegetarians, vegans, or those who simply want to get more iron from plant-based foods, the strategy shifts to enhancing absorption. This is where combining iron sources with vitamin C becomes essential. Vitamin C captures non-heme iron and stores it in a form that is more easily absorbed by your body. This simple pairing can triple the absorption rate of non-heme iron.

How to pair non-heme iron with vitamin C:

Add lemon juice to a spinach salad.
Have bell peppers with a lentil soup.
Combine strawberries with iron-fortified cereals.
Drink a glass of orange juice with a bean-based meal.

Factors That Inhibit Iron Absorption

While some foods help, others can actively hinder your body's ability to absorb iron. Being mindful of these inhibitors can be just as important as eating iron-rich foods. Certain compounds can bind to iron, making it unavailable for absorption. To maximize your intake, avoid consuming these items at the same time as your iron-rich meals.

Inhibitors of iron absorption:

Tea and Coffee: Contain tannins, which can block non-heme iron absorption.
Calcium-Rich Foods: Calcium can interfere with both heme and non-heme iron absorption. It's best to separate high-calcium dairy products from iron-rich meals by a few hours.
Phytates: Found in whole grains and legumes, these compounds can reduce absorption. Soaking or sprouting them can help.

Comparison Table: Heme vs. Non-Heme Iron


Feature	Heme Iron	Non-Heme Iron
Primary Source	Animal products (meat, poultry, fish)	Plant-based foods (legumes, leafy greens, fortified cereals)
Bioavailability (Absorption Rate)	High (up to 40%)	Low (2–10%)
Absorption Enhancement	Natural high absorption, though can still be boosted by other foods.	Greatly enhanced by Vitamin C and animal protein.
Absorption Inhibitors	Less affected by most inhibitors compared to non-heme iron.	Highly affected by tannins (tea/coffee), phytates, and calcium.

Practical Cooking and Dietary Tips

Beyond just selecting the right foods, how you prepare and combine them can make a significant difference. Here are some actionable tips to help you get the most out of your diet.

Cooking with a Cast-Iron Skillet

An easy and effective trick is to cook your food in a cast-iron skillet. Acidic foods, such as tomato sauce, can absorb a noticeable amount of iron from the pan during cooking. This is a simple, non-supplemental way to increase your iron intake, particularly for those with mild deficiencies.

Strategic Meal Timing

Plan your meals to avoid combining iron-rich foods with known inhibitors. For example, enjoy your morning coffee a few hours before your iron-fortified breakfast, or have your cheese and milk-based snacks separate from your iron-heavy lunches and dinners.

Conclusion

While there is no single magical answer for what is the best thing to increase iron, the most effective approach combines consuming heme iron from animal products for efficient absorption and strategically pairing plant-based non-heme iron with vitamin C. By understanding how different foods interact and by making smart choices, you can naturally and effectively boost your body's iron levels. Always consult with a healthcare professional before making significant changes to your diet or considering iron supplements, as individual needs can vary.

Frequently Asked Questions

Heme iron is found in animal products like meat, seafood, and poultry and is readily absorbed by the body. Non-heme iron is found in plant-based foods, such as vegetables, legumes, and fortified cereals, and is less easily absorbed.

Yes, absolutely. Drinking orange juice or eating other vitamin C-rich foods with plant-based iron sources can significantly increase the absorption of non-heme iron.

To maximize iron absorption, you should avoid or limit consuming coffee, tea, and calcium-rich foods like dairy with your iron-rich meals. These items contain compounds that can inhibit absorption.

Yes, cooking, especially with acidic foods like tomatoes, in a cast-iron skillet can increase the iron content of your meal.

Yes, people who follow vegetarian diets need to consume almost twice as much iron as meat-eaters to meet their daily requirements because non-heme iron from plants is not as bioavailable as heme iron from animal products.

While supplements can be necessary for treating a deficiency, getting iron from food is generally preferred and more sustainable. Supplements should only be taken under a doctor's guidance.

Excellent sources of non-heme iron include lentils, white beans, chickpeas, spinach, tofu, and iron-fortified cereals.