What Do I Drink If I Have Low Iron? A Guide to Boosting Iron Intake

December 14, 2025 •

3 min read

According to a 2023 study published in 'Clinical Gastroenterology and Hepatology', managing iron deficiency often involves dietary changes, including what you drink. So, what do I drink if I have low iron? The answer lies in choosing beverages that either contain iron or, more importantly, enhance its absorption, while avoiding those that hinder it.

Quick Summary

Address low iron by focusing on beverages that boost absorption, such as vitamin C-rich juices, and incorporating drinks with natural iron sources. Discover which drinks to avoid, like coffee and tea with meals, to prevent interference with iron uptake.

Key Points

Pair with Vitamin C: Drinking orange, kiwi, or tomato juice with meals can dramatically increase the absorption of non-heme iron.
Opt for Iron-Boosting Smoothies: Blending dark leafy greens, beets, and seeds with vitamin C-rich fruits is an effective way to increase iron intake.
Avoid Coffee and Tea with Meals: The tannins and polyphenols in coffee and tea can inhibit iron absorption by up to 90%, so drink them between meals.
Time Dairy Intake Separately: Calcium in milk and other dairy products can block iron absorption. Consume these at least two hours away from iron-rich foods or supplements.
Explore Nutritious Juices: Prune juice is a direct source of iron, while beetroot and pomegranate juices are known for boosting hemoglobin levels.
Stay Hydrated with Water: Plain water is a neutral choice that won't interfere with iron absorption and is essential for overall health.

Enhancing Iron Absorption with Vitamin C

One of the most effective strategies for increasing iron uptake is to pair your iron-rich meals with a beverage high in Vitamin C. This is especially crucial for absorbing non-heme iron, which comes from plant sources and is less easily absorbed by the body compared to heme iron found in meat. A single glass of orange juice can dramatically increase your body's ability to absorb iron from a meal.

Best Juice Options

Orange Juice: High in Vitamin C, making it an excellent partner for iron-rich foods.
Tomato Juice: Offers a significant amount of Vitamin C along with some iron.
Grapefruit Juice: Another citrus option packed with absorption-boosting Vitamin C.
Kiwi Juice: Rich in Vitamin C, it can be blended into a delicious and effective smoothie.

Iron-Boosting Smoothies and Their Ingredients

Smoothies offer a versatile way to combine multiple iron-rich ingredients, especially for those on plant-based diets. Blending dark, leafy greens with fruits and seeds creates a powerful liquid iron boost.

Smoothie Ingredient Ideas:

Spinach and Kale: Dark leafy greens are a good source of non-heme iron.
Beets: Naturally rich in iron and other nutrients that support blood health.
Prune Juice: Known for its iron content and fiber, beneficial for overall health.
Hemp, Chia, and Sesame Seeds: These are excellent additions to increase the iron content of your smoothie.
Dates and Figs: Dried fruits are naturally iron-rich and add sweetness.

Beverages to Avoid to Optimize Iron Levels

Just as some drinks help, others can actively hinder your body's ability to absorb iron. Timing is key, and it's best to consume these inhibitors at least an hour before or two hours after an iron-rich meal.

Inhibitors of Iron Absorption

Coffee and Tea: The polyphenols and tannins in coffee and tea are potent inhibitors of iron absorption. Studies have shown they can significantly reduce iron uptake from a meal.
Dairy and Calcium: Calcium can block the absorption of non-heme iron, so avoid drinking milk or adding dairy to smoothies when consuming iron-rich foods. Soy milk also contains phytates that inhibit iron uptake.
Red Wine: Like tea, red wine contains high levels of tannins, which interfere with iron absorption.

Comparison Table: Drinks for Low Iron


Beverage	Iron Content	Vitamin C	Key Benefit	Notes
Orange Juice	Low	High	Boosts absorption of non-heme iron	Drink with meals; avoid added sugars
Prune Juice	High	Moderate	Direct source of iron	Also aids digestion
Green Smoothie	Moderate-High	Variable	Combines multiple iron/Vitamin C sources	Best for vegetarians/vegans
Beetroot Juice	High	Moderate	Supports hemoglobin production	Add lemon for enhanced absorption
Nettle Tea	Moderate	Moderate	Source of iron and Vitamin C	Herbal remedy; consult a doctor
Coffee/Tea	None	None	Inhibits iron absorption	AVOID with meals
Cow's Milk	Low	Low	Blocks iron absorption due to calcium	Avoid pairing with iron supplements/meals

Practical Tips for Your Daily Routine

Integrating these changes into your daily routine is the most sustainable approach. Start by assessing when you currently consume coffee or tea. If it's with breakfast, try shifting that drink to mid-morning. For your main meals, opt for a glass of vitamin C-rich juice or water.

Consider preparing a daily smoothie. A spinach, kiwi, and orange smoothie, for example, combines iron, fiber, and potent absorption enhancers in one drink. When cooking, utilizing a cast-iron skillet can also impart a small amount of extra iron into your food.

Remember, while beverages can help, addressing low iron is a comprehensive approach. It involves incorporating a variety of iron-rich foods, both heme and non-heme, into your diet and discussing any deficiencies with a healthcare provider.

Conclusion

For those wondering what do I drink if I have low iron, the key takeaway is a dual approach: consume beverages that aid absorption and avoid those that hinder it. Prioritizing vitamin C-rich juices and smoothies is highly beneficial, especially when eating plant-based iron sources. Equally important is consciously separating iron-rich meals from drinks like coffee, tea, and milk, which can significantly reduce absorption. By making these simple and delicious changes, you can effectively use your beverages to support your body's iron levels. Consulting a healthcare professional for a personalized plan is always recommended, but these dietary adjustments are a great starting point for improving your iron status.

Frequently Asked Questions

Yes, orange juice is highly beneficial for low iron because it is rich in vitamin C, which significantly enhances the absorption of non-heme iron from plant-based foods.

Coffee and tea contain tannins and polyphenols that bind to iron during digestion, greatly reducing your body's ability to absorb it. It is best to avoid them with meals or wait at least an hour before or two hours after.

No, you should not drink milk with your iron supplement. The calcium in milk can inhibit iron absorption. It is recommended to take supplements with a vitamin C source, like orange juice, and to space out dairy consumption.

Yes, green smoothies are excellent for low iron, especially if you include ingredients like spinach, kale, and seeds. Pairing these with a high-vitamin C fruit like kiwi or orange will further boost absorption.

Yes, prune juice is considered an iron-rich drink. It is a good source of both iron and fiber, which can help support overall health and address low iron levels.

Plain water is the best choice to drink with iron supplements or meals, as it does not interfere with absorption. Avoid mineral waters high in calcium and stick to a clean, neutral source.

Most alcoholic drinks, especially red wine and beer, contain compounds that inhibit iron absorption. Excessive alcohol can also negatively impact red blood cell production, so it's generally best to limit or avoid alcohol if you have anemia.