Feeling tired, weak or short of breath? You may not be getting enough iron. This essential mineral helps your body make healthy red blood cells that carry oxygen from the lungs to the rest of the body.

What Is Anemia?

Anemia happens when your body doesn’t have enough healthy red blood cells or hemoglobin, the protein that helps blood carry oxygen.

One of the most common types is iron deficiency anemia, which occurs when your body doesn’t have enough iron to produce hemoglobin.

You can have low iron before it develops into iron deficiency anemia. A blood test is needed to tell the difference.

Iron also supports:

• Energy
• Brain function
• Immune health
• Muscle function

“Iron is an incredibly important mineral for the body. Without iron, our red blood cells would be smaller and have a harder time distributing oxygen,” says Adrianna Gonnella, MS, RD, LDN, a registered dietitian at Northwestern Medicine. “Iron also helps support our immune system, which means people with iron deficiency are more likely to get sick.”

If iron stores decline, symptoms may include:

• Fatigue
• Weakness
• Pale skin
• Dizziness
• Shortness of breath
• Difficulty concentrating

“Many people who have anemia feel weak or tired because the body is not being oxygenated effectively,” says Gonnella. “People who menstruate, vegetarians and highly active individuals and athletes, are most at risk for anemia, but it can happen to anyone.”

Should You See a Doctor for Low Iron?

Because fatigue and shortness of breath can have many causes, it’s important to seek care if symptoms are ongoing or getting worse.

Talk to your doctor if you have possible symptoms of low iron. Seek immediate medical care for severe shortness of breath, chest pain, fainting or other sudden or severe symptoms.

Your doctor can order blood tests to check iron levels and look for anemia. They may also check your ferritin level. Ferritin is a protein that stores iron. Ferritin can sometimes be low even when other lab results look normal, so it can be an important part of evaluating early iron deficiency.

Best Food Sources of Iron

If you're looking to boost your iron intake, it helps to understand where iron comes from and how to improve absorption. There are two main types of iron found in food: heme and nonheme iron.

• Heme iron is found only in animal flesh, such as red meat, poultry and seafood.
• Nonheme iron is found primarily in plant-based foods and fortified foods, such as some types of breakfast cereal.

“Heme iron is the form of iron most easily absorbed by the body,” says Gonnella. “Nonheme iron is still valuable but not absorbed as efficiently. However, people following vegetarian diets can still consume adequate amounts of iron if they eat a variety of iron-rich foods.”

Animal-based sources of iron

Looking for specific foods high in iron? Animal-based sources can help you meet your daily iron needs.

Good sources of iron include:

• Beef
• Bison
• Oysters
• Lamb
• Clams
• Sardines

Red meat is one of the richest sources of heme iron, but moderation is important. Choose lean cuts when possible and limit processed meats, such as bacon, sausage, hot dogs and lunch meat.

Plant-based sources of iron

Good plant-based sources of iron, which also provide fiber, vitamins and minerals, include:

• Beans and lentils
• Tofu, tempeh and edamame
• Spinach and Swiss chard
• Cashews
• Sweet potatoes
• Amaranth
• Dried apricots and dates

“People who menstruate should focus on increasing their consumption of iron-rich foods during their menstrual cycle to replenish from the iron losses,” says Gonnella.

How To Help Your Body Absorb More Iron

Getting enough iron through your diet is only part of the equation. Some simple habits can help your body absorb iron more effectively.

Pair iron with vitamin C

“One tip when consuming a plant-based iron source is to pair it with a food that also contains vitamin C,” says Gonnella. “Vitamin C helps the gut absorb iron and is found in many fruits and vegetables, including bell peppers, kiwis, citrus fruits, guava and broccoli.”

Try these combinations:

• Lentils with tomatoes or bell peppers
• Iron-fortified cereal with berries or kiwi
• Spinach salad with citrus fruit
• Tofu with broccoli

Choose fortified foods

Another way to boost iron intake is by choosing fortified foods, which have nutrients added during processing. These products can be particularly helpful for people who have trouble getting enough iron from food alone.

Examples include:

• Breakfast cereal
• Bread
• Pasta

Check the nutrition label to compare the amount of iron per serving.

Foods, Drinks and Medications That Can Affect Absorption

Just as some foods can improve iron absorption, others can interfere with it, especially when consumed at the same time as iron-rich meals or supplements.

These include:

• Coffee
• Tea
• Calcium-rich foods, such as milk and yogurt
• Calcium supplements

To improve absorption, enjoy these foods and drinks between meals rather than alongside iron-rich foods.

Certain medications, including antacids, proton pump inhibitors (PPIs), thyroid medications and some antibiotics can affect iron absorption or interact with iron supplements. If you take iron supplements, talk to your doctor or pharmacist about the best timing, as some medications may need to be taken several hours apart.

How Much Iron Do You Need?

The recommended amounts of iron vary by sex and age. Recommended daily amounts for adults include: 

• Men (age 19 and older): 8 milligrams (mg)
• Women (age 19 to 50): 18 mg
• Women (age 51 and older): 8 mg   
• People who are pregnant: 27 mg

Talk with your doctor or a registered dietitian about the amount that’s right for you, especially if you’re pregnant, have heavy periods, follow a vegetarian diet or have symptoms of low iron.

Do You Need Iron Supplements?

“You can eat enough iron through food alone,” says Gonnella. “Supplementation should be reserved for people who are diagnosed with anemia under the supervision of a doctor.”

The U.S. Food and Drug Administration regulates dietary supplements differently from prescription and over-the-counter medications. If your doctor recommends an iron supplement, ask about the type and dose. You can also look for a product tested by an independent third-party organization.

“There is also such a thing as too much iron, so we don’t recommend taking an iron supplement preventatively,” says Gonnella.

Iron-Rich Recipes

Ready to add more iron-rich foods to your routine? These recipes feature ingredients that can help support iron intake as part of a balanced diet.

Lentil stuffed peppers

Ingredients

• 6 bell peppers, halved with seeds and membranes removed
• 1 cup cooked rice (can use quinoa, barley or farro)
• 1 cup cooked black lentils (can use canned, but be sure to drain)
• 1/2 cup low-moisture mozzarella cheese, shredded
• 1/4 cup grated Parmesan cheese
• 1 can or 14.5 ounces diced tomatoes
• 6 garlic cloves, minced
• 1 onion, diced
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoon salt
• 2 teaspoons fresh oregano or 1 teaspoon, dried
• 2 teaspoons fresh thyme or 1 teaspoon, dried
• 2 tablespoons fresh basil, chopped
• 1/4 cup fresh parsley, chopped

Instructions

1. Preheat the oven to 400 degrees Fahrenheit.
2. If needed, cook the grain and lentils according to the package directions.
3. In a large skillet, sauté the onion over medium heat until it becomes translucent, about six minutes. Add the garlic and cook for an additional minute.
4. Add the cooked rice, cooked lentils, diced tomatoes (with their juices), 1/4 cup of shredded mozzarella cheese, Parmesan cheese, black pepper, salt, oregano, thyme, basil and parsley to a bowl. Mix in the sautéed vegetables until well combined.
5. Place the bell pepper halves in a baking dish. Fill each half with the lentil mixture, using a spoon to pack it in tightly. Top each pepper half with the remaining 1/4 cup of shredded mozzarella cheese.
6. Bake for 30 to 35 minutes or until the peppers are tender and the cheese is melted and lightly browned.
7. Let the peppers cool slightly before serving. Store leftovers in an airtight container in the refrigerator.

Apricot-oat bars

Ingredients

• 1 1/2 cups pumpkin seeds
• 1 cup rolled oats
• 1/2 cup flaxseed
• 1 cup dried and finely chopped apricots (plus extra for topping)
• Pinch of sea salt
• 1/3 cup hot water
• 1/2 teaspoon cinnamon
• 1/4 cup maple syrup or honey
• 1/2 cup vanilla protein powder
• 1/2 teaspoon vanilla extract
• Optional topping: 1/4 cup dark chocolate chips

Instructions

1. Line an 8-by-8-inch or 9-by-9-inch pan with parchment paper. Set aside.
2. Process the pumpkin seeds, oats and flaxseed in a blender or food processor until the mixture has a coarse, meal-like texture.
3. Transfer the mixture to a bowl.
4. Add chopped apricots to the seed mixture. Stir in the protein powder, salt and cinnamon.
5. In a separate small bowl, combine maple syrup or honey, hot water and vanilla extract. Add the liquid mixture to the apricot mixture and stir until combined.
6. Using clean hands or a spatula, press the mixture firmly and evenly into the prepared pan. Sprinkle extra chopped apricots and oats on top.
7. If using chocolate, microwave the chocolate chips in 15-second intervals, stirring between each, until melted. Then drizzle over the bars.
8. Refrigerate for about 30 minutes or until firm.
9. Cut into bars.
10. Store the bars in an airtight container in the refrigerator.