Beyond Spinach: Understanding Iron and the Best Foods to Support Healthy Iron Levels

A food-first approach to energy, vitality, and healthy oxygen delivery

Iron is one of the most important nutrients for energy production, yet it is also one of the most common nutritional deficiencies we see, particularly among women.

Many people associate low iron with anemia, but iron status can affect the body long before anemia develops.

Iron helps your body make hemoglobin, a protein found in red blood cells that carries oxygen from your lungs to the rest of your body. When iron levels are low, tissues may not receive the oxygen they need to function optimally.

The result?

You may feel tired, sluggish, foggy, or simply not like yourself.

Common Signs of Low Iron

Low iron levels may contribute to:

• Fatigue and low energy
• Brain fog and difficulty concentrating
• Shortness of breath with activity
• Hair thinning or hair loss
• Cold hands and feet
• Headaches
• Dizziness
• Restless legs
• Reduced exercise tolerance

Of course, these symptoms can have many causes, which is why proper testing is important.

Not All Iron Is Created Equal

There are two primary forms of dietary iron.

Heme iron is found in animal foods and is generally absorbed most efficiently.

Examples include:

• Beef
• Lamb
• Bison
• Venison
• Liver
• Oysters
• Mussels
• Sardines
• Dark meat poultry

Non-heme iron is found in plant foods.

Examples include:

• Lentils
• Beans
• Chickpeas
• Tofu
• Pumpkin seeds
• Tahini
• Quinoa
• Amaranth
• Spinach
• Swiss chard

Plant foods can absolutely contribute to healthy iron levels, but absorption tends to be lower.

The Missing Piece: Iron Absorption

Many people focus only on how much iron they consume.

The body, however, cares just as much about how much iron it absorbs.

One of the easiest ways to improve absorption is to pair iron-rich foods with vitamin C-rich foods.

Examples include:

• Lentils with tomatoes
• Spinach with strawberries
• Pumpkin seeds with citrus fruit
• Tofu with broccoli
• Beef and bell peppers

Vitamin C helps the body absorb iron more efficiently, particularly from plant foods.

Foods That May Reduce Iron Absorption

Certain foods and beverages can interfere with iron absorption when consumed alongside iron-rich meals.

These include:

• Coffee
• Black tea
• Green tea
• Calcium supplements
• Large amounts of dairy products

This doesn't mean you need to avoid them. Simply separating them from iron-rich meals by a couple of hours may be helpful if iron stores are low.

Why Iron Matters for Women

Women are particularly vulnerable to low iron stores due to:

• Heavy menstrual cycles
• Pregnancy and postpartum recovery
• Perimenopausal changes
• Vegetarian or vegan diets
• Digestive issues that affect absorption

Many women are surprised to learn that they can have symptoms related to low iron stores even when their hemoglobin appears normal.

This is one reason why ferritin, a marker of iron storage, can be an important part of the bigger picture.

Food First, Supplements Second

While iron supplements can be helpful in some situations, they are not appropriate for everyone.

Too much iron can also create problems.

Whenever possible, we encourage a food-first approach that provides not only iron, but also the many vitamins, minerals, antioxidants, and phytonutrients that support overall health.

If you're experiencing persistent fatigue, hair loss, poor exercise recovery, or other symptoms that make you wonder about your iron status, talk with your healthcare provider about whether further evaluation may be appropriate.

Small changes in nutrition can sometimes make a meaningful difference in energy, resilience, and quality of life.

Rachel Oppitz, ND