Free Guide
Everything you need to know about getting — and absorbing — enough iron from food.
Iron carries oxygen in your blood to every cell in your body. Without enough, your cells are essentially suffocating — slowly. That's why the first signs are fatigue, brain fog, and dizziness. Your body is literally running on less oxygen.
Women need 18mg of iron daily (27mg if pregnant). Men need 8mg. Most people don't track this — and most diets fall short.
Women
18mg / day
Pregnant
27mg / day
Men
8mg / day
Heme Iron
Found in animal sources
Red meat, liver, sardines, tuna. Your body absorbs 15–35% of it — the most efficient form.
Non-Heme Iron
Found in plant sources
Spinach, lentils, beans, pumpkin seeds. Your body absorbs only 2–20%. But the right pairings change everything.
Vegetarian or vegan?You're not at a disadvantage — you just need to be strategic about pairings and portions. The rules below are especially important for plant-based eaters.
Vitamin C can increase non-heme iron absorption by 2–3x when eaten in the same meal. This is the single biggest lever for plant-based eaters.
Practical examples:
Tea and coffee contain tannins that reduce iron absorption by up to 60%. Milk and calcium supplements compete directly with iron for absorption.
The fix:
Wait 30–60 minutes after eating before drinking tea or coffee. Have your chai between meals, not with them.
All available at local markets and supermarkets.
Breakfast
Oatmeal with pumpkin seeds, dates, and sliced banana. Glass of orange juice (vitamin C pairing).
Lunch
Lentil stew with sukuma wiki, tomato and onion base (vitamin C from tomatoes). Side of brown rice.
Snack
Handful of cashews and an orange.
Dinner
Grilled beef liver with steamed broccoli and sweet potato. Squeeze of lemon over the broccoli.
Take our free Iron Food Score quiz — 2 minutes, no medical jargon.
Take the Quiz →This is nutrition awareness information, not medical advice. If you suspect iron deficiency, please consult a healthcare professional for proper testing and diagnosis.
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