How to Increase Iron Levels Quickly: Effective Strategies Backed by Research
By Dr. Ashish Bajaj +2 more
Medically reviewed by Dr. Ashish Bajaj
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Ashish Bajaj +2 more
Medically reviewed by Dr. Ashish Bajaj
Last updated: Apr 17, 2024Table of Contents
Iron is a vital mineral. It helps keep your health in good shape. How so? Well, it aids in the production of red blood cells and a protein known as haemoglobin (1). You might already know that haemoglobin carries oxygen throughout our bodies. This function ensures our body works efficiently.
However, when iron is low in our bodies, a problem surfaces. This condition is known as iron deficiency anaemia. It can cause tiredness, dizziness, breathlessness and a higher risk of infections(2).
In this blog post, we’ll be discussing how to increase our iron levels. We’ve got some effective methods for you. These are all backed up by research. We shall talk about why iron is important, the two types of dietary iron and what could hamper iron intake. We’re also covering methods to prevent iron deficiency and possible treatments. And of course, we’ll address the health risks from too much iron. Ready to dive into the world of iron? Let’s go.
Did you know?
Iron’s role in our body is vital. This is mainly due to its part in making hemoglobin in our red blood cells(1). Apart from taking oxygen around the body, iron plays key roles in other functions:
Why does iron deficiency happen? Below are common reasons:
The signs of iron deficiency anemia may not be noticed at first. But as the condition worsens, these symptoms could, unfortunately, get more severe:
If we don’t deal with iron deficiency anemia, it could lead to complications (3):
Did you know some people are more prone to iron deficiency anemia? Here are some groups who are more at risk (4):
Heme iron comes from animal sources. These foods have hemoglobin, like meat, chicken and fish. Our bodies can absorb this type of iron better. Roughly 40% of the heme iron we eat gets absorbed (5).
Which foods have a lot of heme iron? Here’s a list:
What about non-heme iron? It’s found mainly in plant-based foods and fortified foods. Non-heme iron isn’t absorbed as well as heme iron. Only 2 to 20% of non-heme iron is absorbed by our body (6).
Here are some good sources of non-heme iron:
To increase iron level through food , you need to eat foods rich in iron. These can come from both plants and animals.
Go for non-heme iron sources. They can be dark green leafy vegetables, fortified cereals, dried fruits, beans and nuts.
Fill your diet with heme iron sources. They can be red meat, poultry and seafood (fish and shellfish).
Pick iron-fortified foods like breakfast cereals, bread and pasta. These can help add to your iron intake.
There are things you can do to better absorb iron:
Foods filled with vitamin C enhance iron intake from non-heme sources. Why not add citrus fruits, dark green leafy veggies, bell peppers, broccoli and strawberries to your meals (7)?
Vitamin A, which is in carrots, sweet potatoes and spinach, aids in releasing stored iron. It’s also crucial as vitamin A intake through such foods can have a beneficial effect on iron status. Foods like red peppers, cantaloupe, apricots and oranges contain beta-carotene. Our bodies can convert beta-carotene into vitamin A. Including these foods can boost iron absorption (8).
Combining meals with heme and non-heme iron sources can help our body absorb more non-heme iron. This is especially useful for vegetarians who rely on plant-sourced iron.
Many People complain of stomach ache, nausea, vomiting after taking oral iron preparations. If oral iron capsules or syrups does not suit you, inform your hematologist and he/she may advice IV infusion with iron if necessary. These infusions must be given in a hospital setting under the expert supervision of your doctor.
Dr. Arpit Verma, MBBS, MD (Pharmacology)
Sadly, some foods or factors can block the body from taking in non-heme iron:
Phytates in whole grains, cereals, soy, nuts and legumes can decrease iron absorption. Thankfully, eating vitamin C-rich foods during meals can counter the negative effects of phytates (9).
Calcium-rich foods may disrupt the absorption of both heme and non-heme iron (10). To maximize iron absorption, avoid having calcium-rich foods during meals where you get most of your dietary iron.
Polyphenols are found in tea and coffee. They may block the absorption of non-heme iron. Consider having tea or coffee a couple of hours before or after an iron-rich meal (11).
Certain Medications
Antacids and proton pump inhibitors, used for acid reflux and peptic ulcers, can hamper iron absorption. Therefore, if you’re on these medications, please consult your physician regarding the timing and dosage of these medications and their impact on iron absorption.
It usually takes 2 to 3 weeks of taking regular iron supplements before your symptoms of iron deficiency start to improve. You may need to keep taking iron for several months to build up your iron reserves and prevent further depletion. Take your pills for as long as your doctor recommends, even if your symptoms of iron deficiency have improved.
Dr. Ashish Bajaj, M.B.B.S., M.D
Be sure to keep an eye on your iron levels. This applies especially if you belong to the high-risk groups, like women, infants and children, vegetarians and frequent blood donors.
Have an adequate amount of iron each day. Do this by having a range of iron-filled foods in your everyday meals. Include foods rich in vitamin C with meals that have lots of iron. This assists iron absorption. Vitamin C-rich foods such as oranges, strawberries and tomatoes help your body absorb iron. Ensure that toddlers eat enough solid foods that are rich in iron.
Have fortified cereals, oats, or whole-grain bread with fruits or fruit juices that are dense in vitamin C. As extra iron, add seeds or nuts as toppings.
Eat iron sources like meat, fish, poultry, or plant-based foods with a side of green leafy veggies or salads rich in vitamin C.
Opt for dishes packed full of iron, like red meat, poultry, fish, or plant-based choices like beans and legumes. Match with vegetables rich in vitamin C for better iron intake.
Your iron needs can change depending on your sex, age and life stage. For example, pregnant women should increase their daily iron intake to 27 mg per day (12). Always seek advice from your physician to meet your iron needs.
Iron levels cannot be increased quickly, it’ll take atleast a week’s time to start increasing after u start supplements or start iron rich diet. Iron rich diet include red meats (beef, lamb, veal, pork, kangaroo). The redder the meat, the higher it is in iron.
Dr. M.G. Kartheeka, MBBS, MD
Offal (liver, kidney, pate), Dark green leafy vegetables, such as spinach.
Dried fruit, such as raisins and apricots and dates.
If food isn’t enough to meet your iron needs, your physician may suggest iron supplements. Iron supplements may help the iron status in certain situations, such as:
Iron supplements come in many forms. Frequently used forms of iron in supplements include ferrous and ferric iron salts, such as ferrous sulfate, ferrous gluconate, ferric citrate and ferric sulfate. Because of its higher solubility, ferrous iron in dietary supplements is more bioavailable (more readily available for absorption) than ferric iron. You can take these tablets, capsules, injections, chewable tablets or liquid forms. Tablets come in standard or delayed (extended) release formats. Your physician will help you pick the right form and dosage for your needs.
Oral Iron Supplementation
IV Iron Supplementation
An alternative to oral iron supplementation is via IV infusion; this may be preferable in those who:
Iron supplements may cause side effects such as (13):
Also Read: Why Do I Have a Metallic Taste in My Mouth? Unearthing Possible Causes
Too much iron can cause a condition known as iron overload. This can harm the liver and other organs. It can also lead to diabetes and heart problems. Take iron supplements only as advised by your physician.
A genetic disorder which causes the body to absorb too much iron. This can lead to organ damage and serious health problems if left untreated. Regular check-ups and monitoring are required to manage this condition.
Watch out for excessive iron intake from supplements, repeated blood transfusions, hemolysis (destruction of red blood cells), or excessive parenteral and/or dietary consumption of iron or metabolic disorders. Make sure you manage your iron levels with your physician.
Keep an eye on your iron levels by doing regular blood tests. This should be done with your physician. If the case is severe, medical procedures like phlebotomy can help lower iron levels in the body.
Iron plays a vital role. By eating heme and non-heme iron sources and following guidelines from your physician, you can try to keep iron deficiency at bay but remember, an overload of iron can cause health issues. That’s why you should always consult your physician when mulling over
Best sources of iron include red meat, poultry, seafood, dark green leafy vegetables, fortified cereals, beans, nuts and dried fruits.
Yes, whole grains, cereals, soy (all have phytates), calcium from milk and dairy products and polyphenols from tea and coffee can block iron intake.
How long it takes to see a rise in iron levels depends on how severe your deficiency is and what method of treatment is used. In general, you may notice improvements in a few weeks to a few months with iron supplements.
Don’t take iron supplements without a confirmed diagnosis of iron deficiency. Overloading iron could bring on other health problems.
Yes, iron deficiency can lead to anaemia. That can cause fatigue, breathlessness and headaches. It can also lead to heart problems and developmental concerns in children.
Iron supplements usually take a few weeks to several months to show noticeable improvements in iron levels. Consistent daily intake, along with factors like the severity of deficiency and individual absorption rates, determines the speed of effectiveness. It’s essential to follow medical advice regarding dosage and duration.
Anemia is typically diagnosed when the hemoglobin level is below 13.5 grams per deciliter (g/dL) in men and 12 grams per deciliter (g/dL) in women. However, specific diagnostic criteria can vary depending on factors such as age, sex, and medical history.
Iron deficiency can lead to symptoms like fatigue and weakness, which may reduce physical activity levels and indirectly contribute to weight gain in some cases. However, direct weight gain due to iron deficiency is not common and should be evaluated in conjunction with other health factors.
Yes, iron deficiency can cause dizziness due to reduced oxygen delivery to the brain, leading to symptoms like lightheadedness and vertigo. Replenishing iron levels through supplementation or dietary changes can alleviate these symptoms in many cases.
While iron deficiency can contribute to hair loss and changes in hair texture, there’s limited evidence directly linking it to premature greying. Grey hair is primarily influenced by genetic factors and natural aging processes. However, addressing underlying nutrient deficiencies, including iron, can support overall hair health.
Iron tablets can indeed cause constipation as a common side effect. This occurs because iron supplements can slow down bowel movements and lead to firmer stools. Drinking plenty of water and consuming fiber-rich foods can help alleviate this side effect.
Yes, iron deficiency can lead to hair loss as it affects the production of hemoglobin, which is essential for transporting oxygen to hair follicles. This can result in weakened hair shafts and increased shedding. Replenishing iron levels through supplementation or dietary changes can help mitigate hair loss associated with iron deficiency.
Yes, low iron levels can contribute to headaches due to reduced oxygen delivery to the brain, leading to symptoms like tension headaches or migraines. Replenishing iron stores through supplementation or dietary adjustments may help alleviate these headaches in some cases.
To increase iron level range in the body, consume iron-rich foods like red meat, poultry, fish, leafy greens, legumes, and fortified cereals. Pairing these foods with sources of vitamin C, like citrus fruits or bell peppers, can enhance iron absorption. Additionally, consider taking iron supplements as recommended by a healthcare professional, especially if dietary intake is insufficient or if there’s an underlying deficiency.
While zinc does not directly increase iron levels, it plays a role in iron metabolism and absorption. Zinc deficiency can impair the body’s ability to absorb iron efficiently. Ensuring adequate zinc intake through diet or supplementation can support optimal iron absorption and overall iron status.
Water itself does not increase iron levels, but staying hydrated is essential for overall health, including optimal blood circulation and iron absorption. Drinking water alongside iron-rich foods or supplements can aid in their digestion and absorption, indirectly supporting iron levels in the body.
Whether to take iron supplements daily depends on individual needs and medical advice. If you have an iron deficiency or are at risk of deficiency due to factors like menstruation or pregnancy, daily supplementation may be recommended. However, excessive iron intake can be harmful, so it’s essential to consult a healthcare professional for personalized guidance on dosage and duration.
Yes, regular exercise can potentially increase iron levels in the body. Physical activity stimulates the production of red blood cells, which in turn can lead to higher levels of iron due to its integral role in hemoglobin synthesis.
To boost iron levels, incorporate foods rich in iron such as lean meats, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals into your diet. Pairing these with vitamin C sources like citrus fruits or peppers can enhance iron absorption.
To enhance your baby’s iron levels, introduce iron-rich foods like pureed meats, fortified cereals, cooked spinach, lentils, and mashed beans into their diet. Breastfeeding or providing iron-fortified formula can also help meet their iron needs during infancy.
While vitamin B12 doesn’t directly increase iron levels, it plays a role in red blood cell production, indirectly supporting iron utilization in the body. Ensuring adequate B12 intake alongside iron-rich foods or supplements can help optimize overall blood health.
Yes, beetroot is rich in iron and can help increase iron levels in the body when consumed regularly. Its high iron content, along with other nutrients like vitamin C and folate, supports healthy blood production and iron absorption.
While magnesium itself doesn’t directly increase iron levels, it plays a role in various metabolic processes, potentially aiding in iron absorption and utilization. Maintaining adequate magnesium levels alongside consuming iron-rich foods can contribute to overall iron balance in the body.
Yes, fish such as tuna, salmon, and shellfish are good sources of heme iron, which is easily absorbed by the body. Regular consumption of fish can help increase iron levels, contributing to overall blood health when combined with other iron-rich foods in the diet.
Yes, spirulina is a nutrient-dense algae that contains a significant amount of iron, making it beneficial for increasing iron levels in the body. Incorporating spirulina into your diet, along with other iron-rich foods, can help support healthy iron levels and overall nutritional balance.
Protein shakes themselves typically don’t contain significant amounts of iron. However, if the protein shake is fortified with iron or if it’s consumed alongside iron-rich foods or supplements, it can indirectly contribute to increasing iron levels by supporting overall nutrient intake and absorption.
The time it takes to increase iron levels varies based on factors like current iron status, diet, supplementation, and individual health. Generally, consistent intake of iron-rich foods or supplements along with vitamin C sources can lead to noticeable improvements in iron levels within a few weeks to a few months. Regular monitoring with a healthcare provider is advisable for personalized guidance.
While folate doesn’t directly increase iron levels, it plays a role in red blood cell production and can support overall blood health. Adequate folate intake alongside iron-rich foods or supplements can indirectly contribute to optimizing iron utilization and maintaining healthy iron levels in the body.
Yes, dates are a good source of iron, making them beneficial for increasing iron levels in the body. Consuming dates regularly can contribute to fulfilling daily iron requirements and supporting overall blood health when combined with a balanced diet rich in iron-containing foods.
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