I’m a Dietitian — These Supplements, Foods, and Meal Services Can Help Increase Your Iron Intake
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I’m a Dietitian — These Supplements, Foods, and Meal Services Can Help Increase Your Iron Intake

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Published on August 3, 2026
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Iron is essential for carrying oxygen throughout the body and supporting energy production, exercise performance, and cognitive function. Iron deficiency is relatively common in the United States, and even borderline low iron levels can affect your energy and quality of life.

Between iron supplements, conflicting food lists, and questions about what actually helps with absorption, it’s not always clear where to start. The type of iron you eat matters, absorption matters, and some foods can accidentally make it harder for your body to use the iron you’re taking in.

As a registered dietitian, I regularly talk with clients about iron. Most adults need between 8 and 18 milligrams (mg) of iron per day, depending on age and sex, with higher needs during pregnancy. When intake is consistently too low (or absorption is impaired), you may experience symptoms such as fatigue, weakness, headaches, shortness of breath, or feeling unusually cold.

For this guide, I combined my clinical expertise with insights from fellow dietitians and current research. I chose options that support iron intake from several angles, including iron-rich foods, supplements, cookware, and products that can help improve absorption. Here’s what to know about increasing iron intake and the products that can help make it easier in real life.

When to Consult a Doctor

If you think you may have low iron, it’s important to talk with a healthcare provider before starting an iron supplement. Iron deficiency is diagnosed through blood work. Taking iron when you don’t need it can be harmful since excess iron can be toxic. A healthcare professional can help determine whether your symptoms are related to iron deficiency and recommend the right type and amount of iron if supplementation is appropriate.

Iron-Rich Foods to Add to Your Diet

Iron-rich foods
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When clients ask me how to increase their iron intake, the first thing I usually look at is what they’re eating. Food is the foundation for any plan to support iron levels, so prioritizing iron-rich foods is the best place to start.

“Red meat and shellfish provide heme iron, which is the form that’s most easily absorbed by the body,” explains Samantha DeVito, MS, RD. Other heme iron–rich foods include oysters, mussels, sardines, and liver, which pack a high amount of iron into a relatively small serving.

Plant foods like lentils, beans, tofu, spinach, and pumpkin seeds also contribute iron, though they contain non-heme iron, which the body less efficiently absorbs. But you can boost absorption by pairing with vitamin C–rich foods, like citrus.

I also encourage clients not to overlook fortified foods like cereal, bread, and pasta. “Some breakfast cereals contain over 100 percent of daily iron recommendations,” says Avery Zenker, RD, noting that these foods can be a very simple way to increase iron intake.

butcher box variety

ButcherBox

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ButcherBox is a subscription service that makes it easy to stock your freezer with iron-rich, protein-packed foods like beef, seafood, poultry, and pork. I appreciate that you can customize the boxes to your preferences and that the company prioritizes sustainability and animal welfare. Its seafood options can also make incorporating shellfish and fish feel more approachable if those aren’t foods you typically purchase.

Thrive Market

Thrive Market

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Thrive Market is one of my favorite places to stock up on iron-rich pantry staples like lentils, beans, seeds, fortified cereals, and whole grains. The online membership-based grocery service works a bit like a cross between a natural foods store and a warehouse club. It delivers shelf-stable foods, frozen products, snacks, supplements, and even cleaning products straight to your door. It’s especially helpful for people who want access to specialty foods and pantry staples in one place.

Misfits Markets box

Misfits Market

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Misfits Market is a grocery delivery service that specializes in discounted produce, pantry staples, and proteins, including fruits and vegetables that may be oddly shaped, surplus, or excess inventory. I like it as a practical way to keep vitamin C–rich produce and plant-based iron foods on hand without spending a fortune, especially if you go through a lot of fruits and vegetables each week.

Iron Supplements to Consider for Added Support

Iron supplements
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Sometimes food alone isn’t enough, especially if someone has confirmed iron deficiency, higher iron needs, or absorption challenges. Supplements offer a quick, efficient way to increase iron levels.

When choosing an iron supplement, dietitians look for brands that clearly list the amount of elemental iron on the label so you know exactly how much you’re getting. “Additionally, I would recommend looking for brands that complete third-party testing to ensure safety, ingredient accuracy, and purity,” recommends Jenny Finke, MS, RDN, founder of The Metabolic Dietitian in Greenwich, Connecticut.

I also think it’s important to emphasize that iron supplements aren’t something to casually self-prescribe. “Excess iron can be harmful in some cases, so ideally supplementation should be based on lab work, symptoms, and individualized recommendations rather than self-diagnosing fatigue and automatically starting high-dose iron,” says DeVito.

Momentous Iron

Momentous Iron+

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Momentous is a company focused on the needs of athletes and active individuals, two groups that may have higher iron requirements (especially those who menstruate). I like that Momentous emphasizes quality testing. This product uses 25 mg of ferrous bisglycinate chelate, contains vitamin C to support absorption, and includes B vitamins to support energy.

Thorne iron bisglycinate

Thorne Iron Bisglycinate

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Iron supplements are notorious for causing gastrointestinal (GI) symptoms, such as constipation and nausea, but Thorne Iron Bisglycinate is a gentler form of iron that may be easier to tolerate. Finke says ferrous bisglycinate, the form of iron found in this product, is an option she explores with her clients who are particularly sensitive to other iron supplements because there’s some evidence it may cause fewer GI side effects.

 This product is simple, third-party tested, and provides 25 mg of iron in one capsule.
Now Foods iron

NOW Iron 18 mg Veg Capsules

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The NOW iron supplement keeps things relatively simple while still providing a meaningful dose. “If someone truly needs an iron supplement, ferrous sulfate is often the standard place to start because it is effective, found at most drugstores, and it tends to be the more affordable option,” says Finke.

Instead of ferrous sulfate, this supplement uses Ferrochel iron bisglycinate, which some people may find easier to tolerate. If you experience side effects such as constipation or nausea with any iron supplement, talk with your healthcare provider about whether a different form may be a better fit.

Floradix iron herbs

Floradix Iron + Herbs Liquid Herbal Supplement

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Liquid iron can be helpful for those who don’t like swallowing pills or who need more flexibility with dosing. I like this Floradix option because it combines 10 mg of iron with B vitamins to support energy levels. It also includes herbs, like nettle and fennel, that support digestion and contain vitamin C to improve absorption.

 It may also feel more approachable to people who are intimidated by larger iron tablets.

How to Improve Iron Absorption (What to Pair — and Avoid)

Supplements to increase iron absorption
Everyday Health

Increasing iron intake is only one part of the equation — absorption matters, too, especially for plant-based sources of iron.

“One of the easiest ways to improve iron absorption is to pair iron-rich foods with vitamin C,” says Finke.

 That might mean adding strawberries to fortified cereal or squeezing lemon over sautéed spinach. Zenker notes that vitamin C–rich foods may increase non-heme iron absorption by 100 to 200 percent.

On the other hand, some foods and beverages can interfere with iron absorption when consumed alongside iron-rich meals or supplements. Zenker explains that coffee and tea contain compounds called tannins that can inhibit absorption, while calcium from foods or supplements may compete with iron absorption.

DeVito also points out that preparation methods like soaking, sprouting, or fermenting grains and legumes may help reduce phytates, compounds that can inhibit iron absorption.

Now Foods liposomal Vitamin C

NOW Foods Liposomal Vitamin C Veg Capsules

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I like this NOW Foods option because it offers a simple way to add vitamin C in liposomal form, which may be easier for the body to absorb.

I’d still prioritize vitamin C–rich foods when possible, but supplements like this can be helpful if you aren’t consistently eating them at meals or already take iron supplements regularly and want to boost absorption.

Thorne Advanced iron complex

Thorne Advanced Iron Complex

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Thorne Advanced Iron Complex combines 36 mg of ferrous bisglycinate chelate for easier digestion with vitamin C and methylated B vitamins. I like that this formula comes from a high-quality brand and simplifies things a bit for people who may want the absorption benefits of vitamin C without having to juggle too many supplements.

Kitchen Tools and Strategies to Help Increase Iron Intake

Kitchen tools to increase iron
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Not every strategy for increasing iron intake has to involve another supplement bottle. In practice, I’ve found that a few simple kitchen tools, such as cast-iron cookware or products designed to add iron during cooking, can naturally increase iron intake.

“These strategies probably won’t completely correct a significant deficiency on their own, but they may help support overall iron intake as part of a broader nutrition plan,” says DeVito. “I think they’re especially helpful examples of how cooking methods and food preparation can influence nutrient intake in ways people don’t always realize.”

Stargazer 12inch cast iron skillet

Stargazer 12-Inch Cast Iron Skillet

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If you cook at home regularly, using a cast-iron skillet is a simple strategy to try. “Cooking acidic foods like tomato sauce in a cast-iron skillet can increase the iron content of the meal because some iron transfers from the pan into the food,” says DeVito.

I like Stargazer Cast Iron because of its simple traditional look with extras, like a stay-cool handle and wider drip-free rim for less mess. Stargazer also offers the option to buy the skillet preseasoned or bare if you prefer to season it yourself.

Lucky iron fish

Lucky Iron Fish

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The Lucky Iron Fish is exactly what it sounds like: a small piece of iron shaped like a fish that you place into boiling liquids or soups during cooking, where it releases iron. According to the company, it may add about 6 to 8 mg of iron per liter of liquid when used with a few drops of citrus juice to improve iron release and absorption. “They were originally invented to address prevalent iron deficiency in Cambodia,” explains Zenker.

While most experts agree that a significant iron deficiency may still require more targeted supplementation, tools like this can be a simple way to help support overall iron intake. I especially like it for people looking for a low-effort strategy to complement other iron-rich foods.

Chef'n FreshForce Citrus Squeezer

Chef'n FreshForce Citrus Juicer

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This might sound overly simple, but I actually think having an easy way to add lemon or lime juice to meals can make a bigger difference than people realize. Vitamin C helps support non-heme iron absorption, and according to Zenker, acidic ingredients like lemon juice may also help draw more iron into foods cooked in cast iron or with an iron fish.

I like this citrus squeezer because it’s a small kitchen tool that makes it easy to squeeze lemon juice over sautéed greens, lentils, grain bowls, or seafood dishes to support iron absorption.

Why Does Iron Matter for Overall Health?

Iron plays a role in nearly every system in the body, which is why low iron can affect how you feel in so many ways. “Iron is a critical part in the process of making hemoglobin, which is what carries oxygen through our bloodstream to provide oxygen to all our tissues and cells,” says Finke. When iron levels are too low, oxygen delivery becomes less efficient, leading to symptoms such as fatigue, weakness, shortness of breath, headaches, and hair loss.

Iron also supports brain, immune, and muscle function as well as healthy growth and development. DeVito notes that people often associate iron only with anemia, but low iron levels can still impact energy, mood, concentration, and physical performance even before anemia develops.


How Can You Increase Iron Intake Safely?

“Safely increasing iron levels really starts with identifying why iron is low in the first place because the root cause matters,” says DeVito. “Low iron can result from inadequate intake, heavy menstrual losses, pregnancy, gastrointestinal conditions, poor absorption, or blood loss.”

In many cases, a combination of nutrition and supplementation works best for people with a deficiency. Finke says she often encourages clients to regularly include heme-iron sources, like red meat, oysters, sardines, or liver, throughout the week because they’re absorbed more efficiently than plant-based sources. Pairing plant-based iron sources with vitamin C–rich foods may also improve iron absorption.

Supplements can absolutely play an important role, too, but they should ideally be taken as directed by a healthcare provider since dosage needs can vary significantly. “Getting too much iron can be harmful, especially from supplements,” says Zenker. “If you have been recommended to take an iron supplement, make sure you take the prescribed dose.” 

What Helps (and Hurts) Iron Absorption?

A few simple combinations can make a surprisingly big difference in iron absorption. “What helps most is getting heme iron from animal foods and pairing it with a source of vitamin C,” says Finke.

 “This can look like making a ground beef taco bowl with cheese, raw tomatoes, shredded lettuce, and a small drizzle of crema.”
Certain foods, beverages, medications, and supplements can also make it harder for your body to absorb iron. Coffee and tea contain tannins that may reduce iron absorption, while calcium competes with iron for absorption in the gut. Finke also notes that taking a multivitamin alongside an iron supplement may reduce absorption, as other minerals can interfere as well.

Iron supplements are generally best absorbed on an empty stomach, though taking them with food may help reduce GI side effects for some people, says Zenker. She also adds that certain digestive conditions, inflammation, medications like antacids or proton pump inhibitors, and even high levels of endurance exercise can affect iron absorption and iron needs.

All of this highlights why it’s so important to work with a healthcare provider to determine the underlying cause and the best strategy for improving your levels.

How Do You Know if Your Iron Levels Are Low?

Low iron can present in different ways, and symptoms can develop gradually. Some of the most common symptoms include:

  • Fatigue
  • Weakness
  • Headaches
  • Dizziness
  • Feeling unusually cold
  • Shortness of breath during exercise
  • Poor concentration
  • Pale skin
  • Reduced exercise tolerance
Some people also notice brittle nails, hair shedding, restless legs, or cravings for non-food items, such as ice, a condition known as pica.

 In practice, I find that sometimes my clients assume they’re stressed or not sleeping well before realizing low iron could be part of the problem.

The only way to know for sure whether iron levels are low is through blood testing. A healthcare provider may order labs such as ferritin, hemoglobin, hematocrit, or a full iron panel to get a clearer picture of your iron status.

FAQ

Is it better to get iron from food or supplements?

In general, food is the safest way to support iron intake because it’s harder to accidentally overdo it. Foods also provide other beneficial nutrients. But if you have confirmed iron deficiency, food alone may not always be enough to efficiently restore levels, so supplements may be helpful under the guidance of a healthcare provider. 

There isn’t one single “best” form of iron supplement because tolerance and absorption can vary between people. Ferrous sulfate is one of the most commonly recommended and well-studied forms, but some people tolerate forms like ferrous bisglycinate, ferrous gluconate, or liposomal iron better. 

Iron supplements should be taken based on lab results and individual recommendations, as too much iron can be harmful. Some people are advised to take iron daily, while others may do better with every-other-day dosing to improve absorption and reduce side effects such as constipation. Always work with a healthcare provider to determine what’s best for you.

Iron is generally absorbed best on an empty stomach, particularly when paired with vitamin C.

That said, taking iron without food can cause stomach discomfort for some people, so taking it with a small meal may help. It’s also usually recommended to avoid taking iron with coffee, tea, calcium supplements, or high-calcium meals, as these can interfere with absorption.

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Resources
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  2. Iron: Fact Sheet for Health Professionals. National Institutes of Health. September 4, 2025.
  3. Fischer JA et al. The effects of oral ferrous bisglycinate supplementation on hemoglobin and ferritin concentrations in adults and children: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews. July 10, 2023.
  4. DeLoughery TG et al. AGA Clinical Practice Update on Management of Iron Deficiency Anemia: Expert Review. Clinical Gastroenterology and Hepatology. August 2024.
  5. Piskin E et al. Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega. June 21, 2022.
  6. Elliott H et al. Can sprouting reduce phytate and improve the nutritional composition and nutrient bioaccessibility in cereals and legumes? Nutrition Bulletin. June 2022.
  7. Purpura M et al. Liposomal delivery enhances absorption of vitamin C into plasma and leukocytes: A double-blind, placebo-controlled, randomized trial. European Journal of Nutrition. December 1, 2024.
  8. Sharma S et al. Effect of cooking food in iron pot and with iron ingot on increase in hemoglobin level and iron content of the food. Nepal Journal of Epidemiology. June 30, 2021.
  9. Perera DN et al. The Role of Iron as a Micronutrient in Key Biological Functions, Health and Diseases in Human. Nutrition Bulletin. December 2025.
  10. DeLoughery TG et al. AGA Clinical Practice Update on Management of Iron Deficiency Anemia: Expert Review. Clinical Gastroenterology and Hepatology. August 2024.
  11. Weckmann G et al. Association of Anemia with Clinical Symptoms Commonly Attributed to Anemia—Analysis of Two Population-Based Cohorts. Journal of Clinical Medicine. January 24, 2023.