Iron Restore
Food first

Rebuild iron with food you actually want to eat.

Two kinds of iron: heme (animal, easily absorbed) and non-heme (plant, less absorbed but still valuable). Vitamin C dramatically boosts non-heme absorption. Coffee, tea, calcium, and antacids at meals block it.

Flat lay of iron-rich foods
Heme iron

Animal sources — the fastest way to raise ferritin

  • BeefExcellent — 2–3 mg per 3 oz
  • BisonLean, iron-rich protein
  • LambGood iron source
  • Liver (beef, chicken)Very high, but not for everyone
  • Dark turkey / chickenMore iron than white meat
  • SardinesIron + omega-3s in one tin
  • Oysters / clamsSome of the highest iron per serving
  • Egg yolksModest iron; still helpful
Non-heme iron

Plant sources — pair with vitamin C

  • LentilsPair with vitamin C to double absorption
  • Beans (kidney, black, white)Add salsa, peppers, or tomato
  • Pumpkin seedsEasy 1/4-cup snack
  • Spinach & chardIron present; oxalates limit absorption
  • Tofu / tempehReliable plant-based source
  • QuinoaBetter than most grains
  • Blackstrap molasses1 tbsp ≈ 3 mg — still sugar
  • Fortified cerealsRead labels; watch added sugar
Vitamin C boosts iron absorption

Add one of these to every iron meal

OrangeKiwiStrawberriesBell pepperLemon juiceTomato / salsaBroccoli

Example pairings: lentils + roasted red pepper · beans + salsa · steak + a side of broccoli · oatmeal + strawberries · iron supplement + a glass of orange juice.

Iron blockers

Not bad foods — bad timing

Keep these away from iron-heavy meals and supplements:

Coffee
Separate from iron by 1–2 hours
Tea (black, green)
Separate by 1–2 hours
Calcium (supplement or dairy)
Separate by 2+ hours
Magnesium
Separate by 2+ hours
Zinc
Separate by 2+ hours
Antacids / PPIs
Reduce absorption — ask your provider
Thyroid medication
Keep iron ≥ 4 hours away
High-fiber supplements
Separate from iron doses
Sample day

A day that actually rebuilds stores

  1. Morning
    Eggs + sautéed spinach + a small orange. Coffee 1–2 hours later.
  2. Midday
    Lentil soup with tomato + roasted red pepper. Vitamin C from the pepper doubles non-heme absorption.
  3. Snack
    Small handful of pumpkin seeds + kiwi.
  4. Dinner
    3–4 oz grass-fed beef or bison + roasted broccoli + baked potato.
  5. Evening
    Skip dairy, calcium, and magnesium within 2 hours of any iron supplement.
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