Natural ways to boost iron

Natural ways to boost iron

Did you know that iron is the most common nutrient deficiency?

According to the World Health Organization (WHO), iron deficiency is the most prevalent and widespread nutritional disorder in the world. It affects people of all ages, but particularly women of reproductive age, infants, and young children.


What are the symptoms of low iron?

Iron deficiency can lead to anemia, which has significant health implications. It can leave a person feeling lethargic, weak and irritable. Other symptoms can include; shortness of breath, dizziness and heart palpitations.

Anemia can also effect the ability to heal from infections and illnesses. Iron deficiency can effect energy levels and make simple household tasks feel nearly impossible to complete. 


What foods are naturally high in iron?

If you know you’re iron deficient, be sure to include iron-rich foods in your diet every day.

Foods that are naturally high in iron include; animal sources such as chicken liver, red meats, chicken and sardines. Plant based sources of iron are; dark leafy greens like spinach, kale and chard, brewer’s yeast, molasses, quinoa, prunes, raisins, dried apricots and dried figs and nuts and seeds like pumpkin seeds and almonds.

What herbs are helpful for building iron?

Nettle leaf is traditionally used to support overall health and vitality. Make a brew of nettle tea to help boost iron as well as receive valuable vitamins such as: Vitamin A, Vitamin B2, B6, B9, Vitamin K and Vitamin C. Suggested amount is 1-2 teaspoons of dried nettle per cup of boiling water.

Parsley: Parsley is rich in vitamin C, which can enhance the absorption of non-heme iron from plant-based foods. Adding parsley to meals can help maximize the absorption of iron from other sources. Another way to add Vitamin C to your diet is to squeeze some lemon juice into your food or water.

Spirulina is a type of blue-green algae that is rich in iron and other nutrients. It is often consumed as a supplement and may help support iron levels in the body, particularly in individuals with vegetarian or vegan diets.



What are good iron supplements?

Organic chicken liver capsules - These are extremely effective at helping you to feel better and build iron stores. Buy HERE

BioMedica BioHeme - A practitioner only product that is enriched with lactoferrin and vitamin C to assist absorption.

Metagenics Hemagenics Intensive Care provides a highly bioavailable form of iron. This product is available from a naturopath or nutritionist.

Only supplement if you know you are low in iron and have spoken with a healthcare practitioner.


What is the link between exercise and iron?

Regular exercise can increase the body’s demand for oxygen. This creates a response in the body and encourages absorption of iron from the red blood cells. Try for 10 minutes of exercise each day and build up as you start to feel better.



About the Author: Kirrah Stewart has a Bachelors Degree in Clinical Science (majoring in Complementary Medicine: Nutrition & Herbal Medicine). She is also a former doula with 15 years experience supporting families in pregnancy, birth and postpartum. 



Disclaimer: The information provided in this blog post is not intended to replace professional medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle. 

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