Iron Deficiency Remedy-Dietary Changes and Supplements to Consider

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Iron Deficiency Remedy: Dietary Changes and Supplements to Consider

Are you feeling constantly tired, looking paler than usual, or finding it hard to concentrate? You might be one of the many people experiencing iron deficiency. But don’t worry – you’re not alone, and there are effective solutions at hand.

In this blog, we’ll explore how simple changes in your diet can significantly increase your iron levels. We’ll also introduce you to the most effective iron-boosting supplements, as shared by individuals who have walked the same path and seen real, positive results.

Remember, taking charge of your health is a proactive step towards a more vibrant, energetic life. So, are you ready to turn the tables on iron deficiency? Let’s dive in!

Iron-Rich Foods

The first step to overcoming iron deficiency is to improve your diet and consume iron-rich foods. The foods that are rich in iron include red meat, poultry, fish, beans, lentils, tofu, spinach, kale, and fortified cereals.

It would help if you tried to include these foods in your meals regularly to increase your iron intake. If you’re a vegetarian or vegan, you can improve your iron absorption by consuming iron-rich foods with foods high in vitamin C, such as citrus fruits, tomatoes, and bell peppers.

Cooking in Cast-Iron Cookware

Cooking your food with cast-iron cookware is a natural way to increase your iron intake. When you cook acidic foods like tomato sauce or lemon juice in a cast-iron pan, the iron leaches into the food and increases its iron content.

This is a safe and easy way to improve your iron intake, especially if you’re not a fan of taking supplements.

Iron Supplements

If your iron levels are deficient, your doctor may recommend taking iron supplements to boost your iron levels. Iron supplements come in various forms, such as tablets, capsules, and liquids.

You should take iron supplements only after consulting with your doctor because too much iron can damage your bone marrow, liver, and other organs. Also, some people may experience side effects such as constipation, nausea, and vomiting when taking iron supplements.

Vitamin Supplements

Taking vitamin C supplements can help your body absorb iron better. Vitamin C is an antioxidant that helps convert iron into a form more accessible for your body to absorb.

However, you should not take vitamin C supplements to get your daily dose of vitamin C because it’s always better to get your vitamins from natural sources like fruits and vegetables.

Herbal Supplements

Some herbal supplements, such as spirulina and chlorella, claim to have high iron levels. However, there is not enough scientific evidence to support these claims, so you should be cautious while taking these supplements.

Also, some herbal supplements may interfere with other medications you’re taking, so it’s always advised to check with your doctor before taking any herbal supplements.

Iron deficiency anemia – Symptoms & causes

Iron deficiency anemia occurs when your body lacks enough iron to produce sufficient red blood cells. These cells are crucial as they carry oxygen from our lungs to the rest of our bodies.

The most common symptoms include fatigue, weakness, pale skin, irregular heartbeat, and shortness of breath. These symptoms can impact your everyday life, making even simple tasks daunting.

So, what causes this condition? It can stem from various factors like poor diet, certain medical conditions, pregnancy, or heavy periods. A diet low in iron, vitamin B12, and folate can lead to a deficiency. Certain gastrointestinal disorders like celiac disease or Crohn’s can also affect your body’s ability to absorb iron.

The good news is that iron deficiency anemia is manageable. Start by incorporating iron-rich foods, such as spinach, lentils, and red meat. Pair these with vitamin C-rich foods to boost absorption. And, of course, consult your healthcare provider for personalized advice.

How does iron-deficiency anemia affect my body?

Iron deficiency anemia can have significant effects on your body. It occurs when your body lacks enough iron to produce hemoglobin, the protein in red blood cells that carries oxygen to your tissues. Without sufficient oxygen to lose blood, you may feel tired and weak.

Other symptoms include shortness of breath, pale skin, and difficulty concentrating. Remember, it’s crucial to seek medical advice if you’re experiencing these symptoms. Your health is your wealth!

How does iron-deficiency anemia develop?

Iron deficiency anemia develops when our bodies lack the iron needed to produce enough hemoglobin, a protein that helps red blood cells deliver oxygen to tissues throughout the body.

Without enough iron, your body can’t make enough healthy oxygen-carrying red blood cells. This can cause blood loss and leave you feeling tired and weak.

Preventing iron deficiency anemia in infants

  1. Breastfeed or Use Iron-Fortified Formula: Breast milk contains iron. If breastfeeding isn’t an option, use iron-fortified infant formula.
  2. Iron-Rich Complementary Foods: When introducing solid foods (around six months), include iron-rich options like pureed meats and fortified cereals.
  3. Monitor Juice Intake: Excessive juice can interfere with iron absorption. Limit intake!
  4. Regular Check-ups: Regular pediatric visits help monitor your child’s iron levels, ensuring they stay healthy and vibrant.

Remember, every bite counts regarding your little one’s health!

Choose foods containing vitamin C to enhance iron absorption.

Are you looking to boost your iron absorption? Why not try foods rich in Vitamin C? This nutrient can significantly enhance iron absorption in your body.

So, next time you have a spinach salad, squeeze some lemon over it or enjoy it with a glass of orange juice. Your body will thank you!

What can I do quickly to get more iron?

Are you feeling low on energy? It could be a sign of iron deficiency. Here’s what you can do to boost your iron levels quickly:

  1. Eat Iron-Rich Foods: Include spinach, red meat, lentils, and fortified cereals.
  2. Pair with Vitamin C: Enhance iron absorption by consuming vitamin C-rich foods like oranges and bell peppers with your meals.
  3. Avoid Iron Blockers: Tea, coffee, and dairy can hinder iron absorption. Try to consume them separately from your iron-rich meals.

What drink has a lot of iron?

Drinks that are high in iron content include prune juice, beetroot juice, green juice, and pea protein shakes. These beverages can help boost your iron levels effectively. Remember to pair them with a source of vitamin C to enhance iron absorption!

What is the fastest way to cure low iron?

There are ways to quickly increase your iron levels and return to feeling your best.

  1. Iron Supplements: Most people with iron deficiency anemia can benefit from oral iron supplements. Usually, a daily dose of 150 to 200 milligrams is recommended, but always consult your doctor for personalized advice.
  2. Iron-rich diet: Incorporate iron-rich foods into your meals. This includes dark, leafy greens, meat, seafood, beans, nuts, and seeds.
  3. Vitamin C Boost: Enhance your body’s iron absorption by pairing your meals with vitamin C-rich foods or drinks, such as citrus juice.
  4. Intravenous Iron: In severe cases, iron can be administered intravenously to raise iron levels quickly. This should only be done under medical supervision.

How does a person with iron deficiency anemia feel?

Have you ever wondered how a person with iron deficiency anemia feels? It’s like waking up after a restless night every day.

  • Fatigue: They often feel tired and weak, as if running on empty.
  • Shortness of Breath: Simple tasks can leave them gasping for breath.
  • Heart Palpitations: Their heart may flutter or pound in their chest.
  • Pale Skin: They might notice their skin looking paler than usual.
  • Restless Legs: They may experience an uncomfortable urge to move their legs, especially at night.
  • Poor Concentration: Focusing on tasks can be challenging due to the need for oxygen to reach the brain.

Ten best remedies for iron deficiency

Are you looking to boost your iron levels naturally? Here are some top remedies to address the causes of iron deficiency:

  1. Iron Supplements: These are often the first line of defense against iron deficiency anemia. Remember, always consult with your healthcare provider before starting any supplement regimen.
  2. Iron-rich foods: Incorporate foods high in iron into your diet. This includes lean meats, seafood, beans, and leafy green vegetables.
  3. Vitamin C: Foods rich in vitamin C can enhance your body’s iron absorption. Think citrus fruits, strawberries, bell peppers, and broccoli.
  4. Herbs and Spices: Some herbs and spices in your kitchen, like thyme and turmeric, can help improve iron levels.
  5. Copper-Rich Foods: Copper helps in the production of red blood cells. Include foods like shellfish, whole grains, nuts, and seeds.
  6. Avoid Iron Blockers: Certain foods and beverages like coffee, tea, dairy, and whole grains can inhibit iron absorption.
  7. Fortified Foods: Consuming foods fortified with iron, such as cereals and bread, can help increase your iron intake.
  8. They are cooking with Cast Iron: Cooking foods, especially acidic ones like tomato sauce, in a cast iron skillet can increase their iron content.
  9. Legumes and Pulses: These are excellent vegetarian sources of iron. Try lentils, chickpeas, and soybeans.
  10. Dried Fruits: Prunes, raisins, and apricots are not only tasty but also full of iron.


Iron deficiency is a common problem that can lead to anemia, fatigue, and weakness. However, you can remedy your symptoms of iron deficiency by making some simple dietary changes and taking supplements. The first step to overcoming iron deficiency is to consume a diet rich in iron, including red meat, beans, spinach, and fortified cereals.

You can also cook your food in cast-iron cookware to increase your iron intake naturally. If your iron levels are deficient, your doctor may recommend taking iron supplements. However, you should take iron supplements only after consulting with your doctor because too much iron in your diet can harm your body.

Also, vitamin C supplements can help your body absorb iron better, but it’s always better to get your vitamins from natural sources.

About the Author

Jared Levenson is a former binge eating wrestler turned Zen Buddhist Monk, Internal Family Systems counselor and nutrition wellness coach. He's helped hundreds of people through universal meal principles and internal family systems to make peace with food, stop binge eating, and find true health and wholeness.


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