Optimising Your Iron Levels: Everything You Need to Know

Struggling with low energy, brain fog or cold hands and feet?
You might be low in iron. But before you jump on a supplement, there are a few things worth knowing to make sure you're actually absorbing the iron you're taking in.

Why Iron Matters
Iron is essential for transporting oxygen around your body, supporting cognitive function, energy production, and immune health. For menstruating individuals, iron requirements are particularly important due to monthly blood loss.

How Much Iron Do You Need Daily?

Infants 0–6 months 0.2 mg (breastmilk provides enough)
Infants 7–12 months 11 mg
Children 1–3 years 9 mg
Children 4–8 years 10 mg

Girls 9–13 years 8 mg
Girls 14–18 years 15 mg
Adult Women (19–50 years) 18 mg
Pregnant 27 mg
Lactating 9 mg
Postmenopausal Women (51+ years) 8 mg

Boys 9–13 years 8 mg
Boys 14–18 years 11 mg
Adult Men (19+ years) 8 mg

(Source: NHMRC Nutrient Reference Values for Australia and New Zealand, 2006)

How Much Iron Is in Common Foods?
If you’re curious about how much iron is in everyday foods, here’s a quick guide:

• 100g grilled sirloin steak provides about 3.3 mg of iron.
• Rib eye steak offers around 2.5–2.9 mg per 100g.
• New York (striploin) steak, grilled and lean, contains about 3.0 mg per 100g.
• Grilled lamb chop gives you roughly 2.5 to 3.0 mg of iron per 100g.
• Skinless chicken breast has much less—only around 0.4 mg per 100g.
• 1 cup of raw spinach contains about 0.8 mg

Meat sources provide heme iron, which is easily absorbed by the body.
Plant-based sources like spinach contain non-heme iron, which is less absorbable—but this can be improved by adding Vitamin C-rich foods to the same meal (like lemon juice, capsicum, or berries).

Absorption Matters: Forms of Iron

• Heme Iron (from animal sources): Easily absorbed
• Non-Heme Iron (from plant sources): Less bioavailable
• Supplemental Iron: Look for Iron Bisglycinate (gentle on stomach, highly absorbable)

Avoid iron oxide or sulfate if you experience digestive upset.

How should I cook my steak for optimal Iron?
Eating red meat like steak on the rarer side (e.g. medium-rare) may help preserve certain heat-sensitive nutrients, including some B vitamins (especially B1/thiamine, B6) and other bioactive compounds like taurine and creatine, which can be partially degraded at high temperatures.

However, iron is heat-stable — it doesn't degrade with cooking. But very high heat or overcooking can slightly reduce its bioavailability, likely due to:

• Protein denaturation affecting heme structure.
• Formation of compounds that inhibit absorption.

So while cooking doesn’t destroy iron, eating meat that's not overcooked can help preserve the overall nutrient profile of the meat, making it more supportive for things like energy and recovery.

Is 2–3 Serves of Red Meat Per Week Really Enough?
Eating red meat like beef or lamb 2–3 times per week can help maintain iron stores, especially because it's rich in heme iron, which is more absorbable than plant sources. However, one 100g serve of steak contains around 2.5–3.3 mg of iron. That’s only a fraction of the daily needs for women (18 mg) and pregnant women (27 mg).

Too much Iron, however, can promote inflammation — balance is key.

Iron Inhibitors: What Reduces Iron Absorption

Certain compounds can interfere with your body's ability to absorb iron:

• Tannins: Found in tea, coffee, chocolate, and red wine. These bind to iron and reduce absorption.
• Phytates: Present in legumes, whole grains, and nuts. They can block mineral uptake.
• Oxalates: Found in spinach, beetroot, kale, chocolate, tea, and herbs. These also bind minerals like iron.
• Calcium: Milk, yoghurt, cheese, Calcium supplements
• Fibre: >40g/day can reduce absorption
• Egg phosphoproteins mildly inhibit iron
• Competing minerals: Zinc, copper, magnesium, calcium
• Herbs: Peppermint, chamomile, turmeric

Tip: Cooking methods like boiling or steaming can reduce phytate and oxalate content, making the iron more bioavailable.

The Hepcidin Factor
Hepcidin is a hormone that blocks iron absorption after iron intake. It stays elevated for 24–48 hours post-consumption. Taking iron daily can cause it to remain elevated, limiting effectiveness.
Solution: Supplement or consume iron-rich meals every second day to bypass this regulatory block.

Iron Enhancers: What Helps Iron Absorption

• Vitamin C: Found in citrus fruits, capsicum, berries
• Beta-carotene: Sweet potato, carrots, pumpkin
• Animal protein: Helps absorb non-heme iron from plants
• Adequate Vitamin D: Supports iron metabolism

Iron-Rich Foods to Include
Beef, lamb - Heme (most bioavailable)
Sardines, salmon - Heme (Also high in omega-3)
Lentils, tofu - (vegetarian options) Non-heme (Pair with Vitamin C)
Spinach, beetroot - Non-heme + oxalates (Eat cooked to reduce oxalate load)
Pumpkin seeds - Non-heme + zinc (Pair with Vitamin C)

Vitamin D and Iron: A Two-Way Street
Low iron can impair Vitamin D absorption, and vice versa.
Aim for:

• 20 minutes of sun daily
• Vitamin D-rich foods: Eggs, salmon, mushrooms, sardines

Gut Health & Iron
An unhealthy gut microbiome can impair iron absorption. Dysbiosis, inflammation, or low stomach acid can reduce uptake. Support your gut with:

• Fermented foods
• Probiotic-rich foods

Iron & Hormones
Oral contraceptives (OCPs) can help reduce blood loss from heavy periods, reducing iron loss. Some OCPs also include iron. However, combined OCPs may lower testosterone, which in turn raises Hepcidin and reduces iron absorption.

Why You Might Not Be Absorbing Your Iron

• Taking it with food or supplements that inhibit iron
• Using poorly absorbed forms (e.g., iron oxide)
• Elevated hepcidin from daily iron dosing
• Inflammation or poor gut health
• Low Vitamin C or D status

Do You Need a Supplement?
If dietary iron isn’t enough or if absorption is compromised, supplementation may help. Always test first (ferritin, iron studies) and speak with a healthcare practitioner.

Dosing tips:
Take a 30–60 mg elemental iron supplement with Vitamin C every second day (not daily) for better absorption
Take on an empty stomach, ideally in the morning
Wait 6+ hours after a workout if taken post-exercise

Iron Supplement Quality: What to Look For

• Choose: Iron bisglycinate or ferrous gluconate
• Avoid: Iron oxide, ferrous sulfate (common but harsh)
• Minimal fillers or additives
• Trusted brands: Thorne, Metagenics, Herbs of Gold, JS Health, Fusion Health

Cycling Iron Supplements
Supplementing with iron every second day avoids excessive hepcidin buildup and improves absorption. Don’t exceed 60mg elemental iron per day unless advised. Excess iron is toxic and may increase oxidative stress.

Water Quality & Iron Deficiency
Tap water is often treated and may be low in minerals like magnesium and iron. Filtering also removes trace minerals. If you're relying on filtered water, be sure to replenish essential nutrients via food or supplementation.

Intravenous (IV) Iron Infusions: Pros & Cons
IV = Intravenous — iron is delivered directly into the bloodstream via a drip.

Pros
Effective with absorption
Immediate boost
No food interaction needed
Helpful in medical emergencies

Cons
Can be costly
Risk of iron overload
Anaphylactic risk (check ingredients)
Doesn’t address root cause

Final Tips for Iron Support

• Test before supplementing
• Rotate iron-rich meals every second day
• Don’t take iron with coffee, dairy, or calcium-rich meals
• Take iron supplements solo, away from other supplements
• Support your gut and ensure optimal Vitamin C and D levels

Want personalised help with your iron levels or unsure where to start with supplements? Book a nutrition consult today and let’s take the guesswork out of it.