Increase iron intake and maximise absorption

Iron is one of those minerals that can be quite tricky to increase and maintain levels in the body due to menstruation, consistency of intake of high iron foods, type of high iron foods consumed, iron supplement side effects (diarrhoea, constipation) and absorption considerations (e.g. tea, coffee, dairy; vitamin C).

With some may factors to consider, trying to prioritise iron can quickly become an exhausting undertaking.

My number one recommendation would be to establish a routine that works for you!

This routine may take some time and patience to establish but it is well worth it.

Experiment with:

• Supplement timing - i.e. taken at night vs in the morning

• Adjust your tea intake quantity and timing - e.g. drink between meals; includes black and green tea varieties; tannins and polyphenols inhibit absorption

• Adjust your coffee intake quantity and timing - e.g. drink between meals; polyphenols and calcium in milk inhibit absorption more so compared to caffeine

• Find your favourite high iron foods - prioritise haem iron (e.g. beef) first and non-haem (e.g. spinach) iron second

• Aim to include both haem and non-haem foods with meals and snacks

• Aim to consume your iron with a source of vitamin C (e.g. orange juice, carrot).

Make sure your routine can be easily followed every day.

Photos by taste.com.au