how to increase iron levels

How to increase iron levels

how to increase iron levels! If you have iron deficiency anemia, taking iron by mouth or intravenously with vitamin C is usually the quickest way to increase your iron levels.

A lack of iron can cause you to get insufficient oxygen and make you feel tired and short of breath during physical activities.

Your doctor will first try to determine the cause and severity of your anemia and then recommend the right treatment for you. Depending on your blood tests, your doctor may recommend that you eat iron-rich foods and foods rich in vitamin C instead of prescribing an iron supplement. Severe cases may require a blood transfusion.

What causes a lack of iron and how to increase iron levels?


Loss of iron in your body results in iron-deficient anemia

  • hefty stretches
  • stomach ulcers
  • abdominal hernia
  • colostrum polyps
  • intestinal cancer
  • Iron deficiency in the diet is a regular use of some over-the-counter non-steroidal anti-inflammatory medications.
  • Intestinal disease or surgery to remove a portion of the intestine that prevents the absorption of iron: The small intestine is where iron is first absorbed from food before it is released into the blood. This process is hampered by intestinal disorders such as celiac disease. Adequate iron absorption is also impacted by surgically removing a piece of the gut.
  • Iron deficiency can also result from times of increased iron requirement, such as pregnancy and breastfeeding. Iron deficiency anemia commonly affects pregnant women who do not consume enough iron. Anaemia can also be brought on by excessive bleeding following birth.

What are the risk factors for iron deficiency anemia?

People at high risk of developing iron deficiency anemia:

  • Women: Women lose iron from blood loss due to monthly periods.
  • Infants: Babies who do not get enough iron from breast milk are at higher risk of developing iron deficiency anemia.
  • Vegetarians: If they don’t get enough iron from food sources other than meat, they are more likely to have deficient iron levels.
  • Blood donors should keep their iron stores high by following an iron-rich diet

How much iron do we need per day?

how to increse iron levels

It is important to eat a balanced diet to get the required number of vitamins and minerals to keep your body healthy. According to doctors at the National Institutes of Health, the recommended daily iron intake is: 4

Infants 7-12 months: 11 mg.

Children aged 1-13 years: 7 mg – 10 mg.

Women aged 14 – 50: 15 mg – 18 mg.

Women who are pregnant: 27 mg.

Men aged 14 – 50 years: 8 mg – 11 mg.

Men and women over 50: 8 mg.

How to increase iron levels

how to increse iron levels

There are various natural ways to raise iron levels:

1. Consuming a diet high in iron

Eating a diet high in heme iron—found in foods like red meat, chicken, and pork—and non-heme iron—found in plant-based foods like beans, nuts, and almonds—is the most effective approach to increasing your iron levels. Lentil. Non-heme iron is harder to absorb than heme iron.

However, there are significant individual differences in iron absorption, which are influenced by a variety of variables, including age, gender, and even some drugs.

2. Continue to moisturize your body

In addition to being crucial for your general health and well-being, drinking adequate water is crucial while attempting to increase your iron levels. The quantity of minerals in your bloodstream is diluted when you drink water, making it easier for the body to absorb.

Water also aids in the removal of surplus pollutants that may hinder the absorption of nutrients like iron.

3. Steer clear of coffee and tea at meals

A diet rich in coffee and tea, as well as other caffeinated beverages, is one of the most frequent reasons for low iron levels. These beverages may prevent your intestines from properly absorbing iron. It is recommended to avoid this issue by avoiding these drinks with meals or a few hours prior to or following a meal that contains iron-rich foods like meat or beans.

5. Vitamin C Enhances Non-Heme Iron Absorption

Non-heme iron has been proven to be readily absorbed when combined with vitamin C. This means that when eating spinach or beans, you need to be careful to eat foods high in vitamin C. This can be made simpler by substituting an orange juice supplement for water before or after consuming these meals for your meal.

Your body will receive all the additional vitamin C it requires as a result, enabling it to absorb non-heme iron from food effectively.

6. Take supplements

Try taking an iron supplement if you have anemia and are sick of feeling weary all the time. There are numerous ways to take iron supplements: some are liquids, while others are pills or capsules. Ask your doctor whether he or she may prescribe a medication that dissolves under your tongue rather than going down your throat if a pill is too large for you to swallow (this may be simpler for persons with sensitive stomachs).

To find out if a supplement is good for you, your doctor should be consulted before taking any. They can check your medical history and make this determination. Or they could recommend the ideal iron supplement for you. 

In order to prevent any potential conflicts between your current drugs and supplements and the new supplement, be sure to let your doctor know about all of them.

I sincerely hope that you will find the material covered in this post to be helpful. 

Foods that increase iron levels

how to increse iron levels

A balanced diet rich in vitamins and minerals is important to avoid any iron deficiency. When it comes to iron deficiency anemia, you should include foods rich in iron, vitamin C, vitamin B12, and folate in your diet.

Foods that increase iron levels include:

  • Spinach
  • watercress
  • Raisins
  • apricot
  • dried plum
  • tuna, salmon
  • Egg
  • tofu, soybeans
  • Dried legumes (such as dry beans, lentils, chickpeas, broad beans, kidney beans)
  • Oil seeds (hazelnuts, walnuts, almonds)
  • Meat
  • Chicken
  • Iron-fortified cereals and breads

What can affect iron absorption?

Some foods, while inherently healthy, can actually interfere with iron absorption. Doctors at the Mayo Clinic say foods high in calcium and fiber, spinach, eggs, and milk can decrease the body’s absorption of iron. 

For example, oxalic acid, found in many green vegetables, can delay the absorption of iron. Spinach is very high in oxalic acid, which binds to iron and interferes with iron absorption.

Phytic acid, which is mainly found in whole-grain products, can also impair iron absorption. 

dr Mikstas also recommends not drinking coffee or tea with iron-rich foods.  Drinking tea, coffee, and even eating chocolate interferes with iron absorption due to their high levels of polyphenols, as well as calcium found in dairy products.

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