What is the best thing to take if you are low in iron?

November 21, 2025 •

4 min read

Iron deficiency is the most common nutritional deficiency worldwide, affecting millions of people. When you are low in iron, it is crucial to take the right steps to replenish your body's stores, which often involves a doctor-guided approach combining targeted supplements and smart dietary choices.

Quick Summary

Effective management of low iron levels requires consulting a doctor for appropriate supplements, increasing consumption of iron-rich foods, and pairing them with vitamin C. It is important to avoid inhibitors like coffee and dairy near iron intake to maximize absorption and alleviate symptoms of deficiency.

Key Points

Consult a professional: The first step is always to get a proper diagnosis and treatment plan from a healthcare provider, as they may prescribe more potent supplements than over-the-counter options.
Take supplements with vitamin C: For enhanced absorption, take prescribed oral iron supplements on an empty stomach with a source of vitamin C, like a glass of orange juice.
Eat a balanced diet: Supplementation should be paired with a diet rich in both heme iron (from meat, fish, poultry) and non-heme iron (from plants) to ensure long-term maintenance.
Avoid iron inhibitors: To prevent reduced absorption, do not consume coffee, tea, or calcium-rich foods like milk for at least two hours before or after taking iron.
Address the root cause: Treating the underlying reason for your iron deficiency, such as heavy periods or internal bleeding, is essential for a permanent solution and to prevent future issues.
Consider alternative forms: If oral supplements cause digestive upset, discuss gentler options like chelated iron bisglycinate with your doctor.

Doctor-Recommended Iron Supplements

For clinically diagnosed iron deficiency, simply increasing dietary iron is often not enough to replenish depleted stores. In these cases, a healthcare professional will likely recommend an oral iron supplement. These are much more potent than the iron found in multivitamins and are designed to correct the deficiency more quickly.

There are several types of oral iron supplements, with ferrous salts being the most common. These include ferrous sulfate, ferrous gluconate, and ferrous fumarate. They are effective but can sometimes cause gastrointestinal side effects like constipation, nausea, and abdominal discomfort.

For those who experience side effects, newer, gentler forms of iron are available, such as iron bisglycinate (chelated iron). This form is often better tolerated and highly bioavailable, meaning the body absorbs it more efficiently.

Another important aspect of supplement use is timing. For best absorption, iron supplements should be taken on an empty stomach. Pairing them with vitamin C, such as a glass of orange juice, can further enhance absorption. Conversely, certain foods and drinks should be avoided, including:

Calcium-rich foods and supplements: Dairy products can interfere with iron absorption.
Coffee and tea: The tannins and polyphenols can significantly inhibit iron uptake.
Antacids: Medicines that reduce stomach acid can also impede absorption.

Intravenous Iron Infusions

In cases of severe deficiency, chronic blood loss, or an inability to tolerate or absorb oral iron, a doctor may recommend intravenous (IV) iron infusions. This is a more direct and potent method of treatment, overseen by a hematologist.

The Power of Iron-Rich Foods

While supplements are crucial for correcting a diagnosed deficiency, a diet rich in iron is essential for long-term maintenance and can help prevent deficiency in milder cases. Dietary iron comes in two forms: heme and non-heme.

Heme iron: This is the most easily absorbed form and is found in animal products. Good sources include:

Lean red meat, including beef, lamb, and venison
Poultry, especially dark meat
Fish and shellfish, such as salmon, tuna, oysters, and clams
Organ meats, like liver

Non-heme iron: This form is less readily absorbed but still an important part of a healthy diet, especially for vegetarians and vegans. Sources include:

Legumes: Lentils, chickpeas, beans, and peas
Dark green leafy vegetables: Spinach, kale, and Swiss chard
Nuts and seeds: Pumpkin seeds, cashews, and almonds
Fortified foods: Many breads and cereals have iron added
Dried fruit: Prunes, raisins, and apricots

Maximizing Iron Absorption

Simply eating iron-rich foods is not enough; you must also optimize your body's ability to absorb it. A key strategy is pairing non-heme iron sources with foods high in vitamin C, which dramatically increases absorption. For example, add strawberries to your fortified cereal or squeeze lemon juice over spinach.

Other effective absorption techniques include:

Using a cast-iron pan: Cooking acidic foods in a cast-iron skillet can increase the iron content of your meal.
Soaking grains and legumes: This process can reduce phytates, compounds that inhibit non-heme iron absorption.

Comparison of Iron Supplements and Dietary Changes


Feature	Oral Iron Supplements	Dietary Changes (Foods)
Speed of Effect	Relatively fast for raising levels once absorption is optimized.	Slower, more gradual process. Primarily for maintenance or mild cases.
Elemental Iron Dose	High, concentrated doses formulated to correct a deficiency.	Variable, depending on food source and preparation; less concentrated than supplements.
Side Effects	Can cause gastrointestinal distress (constipation, nausea).	Generally few, unless an existing intolerance to specific food exists.
Absorption Rate	Can be hindered by food or optimized with vitamin C.	Depends on the type of iron (heme vs. non-heme) and concurrent food pairings.
Best for	Treating diagnosed iron deficiency and replenishing stores.	Preventing deficiency and maintaining healthy iron levels long-term.

The Importance of Addressing the Root Cause

Iron deficiency is a symptom, not a disease. Effective treatment must address the underlying cause to prevent a recurrence. Common causes include heavy menstrual periods, internal bleeding (from ulcers or NSAID use), gastrointestinal disorders like celiac disease, and pregnancy. A doctor may perform tests like a colonoscopy or endoscopy to identify and treat the source of blood loss. For women with heavy periods, hormonal birth control may be prescribed.

Conclusion: A Multi-faceted Approach to Boosting Iron

There is no single "best" thing to take for low iron; instead, the most effective strategy is a personalized, comprehensive approach developed with a healthcare provider. For serious deficiencies, medically supervised iron supplements are necessary to rebuild iron stores quickly and effectively. Simultaneously, adopting a diet rich in both heme and non-heme iron sources is vital for long-term health and maintenance. By pairing iron-rich foods with vitamin C and avoiding inhibitors like coffee and dairy, you can maximize absorption. Crucially, addressing any underlying causes of the deficiency is the key to preventing its return and ensuring lasting wellness. Always consult a doctor for a diagnosis before starting iron supplementation, as excessive iron intake can be harmful.

For more in-depth information, the National Institutes of Health offers further resources on how to get enough iron.

Frequently Asked Questions

It is generally recommended to avoid taking iron supplements and multivitamins at the same time, as the calcium in many multivitamins can interfere with iron absorption. Spacing out their intake by at least two hours is a good practice.

While you might start feeling better within a few weeks of consistent use, it can take several months—often 3 to 6—to fully replenish your body's iron stores. A healthcare provider will monitor your progress with follow-up blood tests.

To maximize iron absorption, you should limit or avoid consuming coffee, tea, and calcium-rich foods like dairy products around the time you eat iron-rich meals or take supplements, as they contain compounds that can inhibit absorption.

For a diagnosed and significant iron deficiency, diet alone is typically insufficient to replenish depleted iron stores quickly. Supplements are usually necessary, while an iron-rich diet is crucial for preventing a deficiency and long-term maintenance.

Common side effects include gastrointestinal issues like constipation, diarrhea, stomach cramps, and nausea. Iron supplements can also cause harmlessly dark-colored stools.

Heme iron is found in animal products like meat and fish and is more easily absorbed by the body. Non-heme iron is found in plant-based foods, such as beans and vegetables, and is less efficiently absorbed.

Yes, cooking with a cast-iron skillet can add a small amount of iron to your food, with acidic foods absorbing the most. It's a supplemental method but not a primary treatment for a deficiency.