Feeling constantly tired, foggy-headed, or short of breath? Struggling with heavy periods, low mood, or poor exercise recovery? These could all be signs that your iron levels need support.
Iron is an essential mineral that plays a vital role in energy production, oxygen transport, immune function, and hormone balance. Yet, many women – especially those of menstruating age – aren’t getting enough through diet alone. This is even more common if you have heavy periods, follow a vegetarian or plant-based diet, are pregnant, or have a history of low ferritin or anaemia.
The good news? There’s a lot you can do through food and simple lifestyle tweaks to naturally improve your iron levels and feel more energised, focused, and resilient. Here’s my top tips:
How Much Iron Do Women Need?
Women aged 19–50 need around 14.8mg of iron per day (higher if you’re pregnant or have heavy periods).
That’s equivalent to:
- 1 palm-sized portion (75–100g) of red meat
- OR 2 tbsp cooked liver once or twice a week
- OR 1 cup cooked lentils + 1 cup cooked spinach
- OR 3–4 tbsp pumpkin seeds throughout the day
(Note: Plant-based iron is absorbed less efficiently, so more is needed)
Top Animal Sources of Iron (Heme Iron – easier to absorb)
- Chicken liver: 9–11mg per 75g (very rich!)
- Beef (mince, steak, stew): 2.5–3.5mg per 100g
- Lamb: 2.5–3.0mg per 100g
- Chicken thigh: 1.1mg per 100g
- Turkey: 1.4mg per 100g
- Sardines (canned in water/oil): 2.5mg per 100g
- Eggs (especially yolks): 1.1mg per 2 eggs
Top Plant-Based Sources of Iron (Non-Heme Iron)
- Lentils (cooked): 3.3mg per cup
- Tofu/tempeh: 3–6mg per 150g
- Chickpeas: 2.9mg per cup
- Pumpkin seeds: 4.2mg per 3 tbsp
- Quinoa (cooked): 2.8mg per cup
- Spinach (cooked): 3.6mg per cup
- Cashews: 2mg per 30g handful
- Blackstrap molasses: 1.2mg per 1 tbsp
Tip: Vitamin C helps boost iron absorption – pair with lemon juice, berries, peppers, or broccoli!
Spotlight on Liver – Nature’s Iron Superfood
Liver is one of the most iron-rich and nutrient-dense foods available.
- 1–2 tbsp (15-30g) of cooked liver once or twice a week is enough to make a real difference.
- Rich in iron, B12, vitamin A, and folate.
- Great blended into shepherd’s pie, bolognese, or homemade meatballs if you don’t love the taste.
Note: Avoid liver in pregnancy or if advised by your doctor.
Easy Ways to Add Iron-Rich Foods Daily
Breakfast
- Scrambled eggs with spinach and sourdough
- Porridge with pumpkin seeds, chia seeds, and berries
- Tofu scramble with peppers and tomatoes
Lunch
- Lentil soup with a side of quinoa and greens
- Sardines or mackerel on wholegrain toast with lemon
- Chickpea salad with peppers, rocket, and tahini dressing
Dinner
- Beef or lamb stir fry with broccoli and rice
- Lentil bolognese with spaghetti and a side of kale
- Chicken thigh traybake with sweet potato and spinach
Snacks
- Handful of cashews or pumpkin seeds
- Smoothie with spinach, berries, and orange juice
- Hummus with red pepper sticks
Top Tips for Better Iron Absorption
- Eat iron-rich foods with source of vitamin C e.g add a squeeze of lemon to cooked greens or beans
- Soak, sprout, or ferment legumes/grains to reduce inhibitors
- Avoid tea/coffee with meals or supplementation (they reduce iron absorption)
- Don’t rely on just one food – variety is key!
