1. Eat clams, oysters, beef and chicken liver, beef, and lamb regularly throughout the week.
These are the highest food sources of highly absorbable heme iron. (Note that non-heme iron found in plant foods is poorly absorbed compared to heme iron, which is found exclusively in animal foods.) Plan your meals in advance each week to ensure that you are eating one of these foods daily.
2. Take 250 mg of vitamin C (as ascorbic acid) and 200 to 1,200 mg of betaine hydrochloric acid (HCl) with meals.
These substances increase iron absorption significantly. If you are taking proton pump inhibitors (PPIs) or other acid-suppressing drugs, please speak with your clinician before taking HCl.
3. Avoid substances that impair iron absorption
Including tea, coffee, dairy products, supplemental fiber, and supplemental calcium and zinc—between meals.
4. If you tolerate alcohol, consider a glass of wine or other alcohol type with dinner
Alcohol also improves iron absorption.
5. Cook in cast iron whenever possible.
Foods cooked in cast iron pans/skillets naturally absorb iron from the pans
6. Don’t smoke.
Tobacco smoking robs the body of oxygen and depletes the immune system, which is already challenged with iron deficiency.
7. No Changes to your Iron Levels
If the steps recommended above do not improve your iron levels, and/or your clinician suggests it, take a heme iron (e.g., Proferrin ES) or liposomal iron (e.g., IronSmart) supplement at the dose your clinician recommends.