Haem vs Non-Haem Iron
| Type | Sources | Absorption Rate | Notes |
|---|---|---|---|
| Haem iron | Red meat, poultry, fish, shellfish | 15–35% | Not affected by dietary inhibitors |
| Non-haem iron | Lentils, beans, tofu, spinach, fortified cereals | 2–15% | Enhanced by vitamin C; blocked by tea, coffee, calcium |
Best Iron-Rich Foods
| Food | Iron per 100g | Tips |
|---|---|---|
| Liver (lamb/chicken) | 6–10 mg | Richest source — limit in pregnancy (vitamin A excess) |
| Oysters | 5–8 mg | Also high in zinc |
| Beef / lamb | 2–4 mg | Haem iron — high absorption |
| Lentils (cooked) | 3.3 mg | Combine with vitamin C |
| Tofu | 2.7 mg | Non-haem — combine with vitamin C |
| Spinach (cooked) | 2.7 mg | Contains oxalates — absorption lower than it appears |
| Pumpkin seeds | 8.8 mg | Excellent plant source |
| Dark chocolate >70% | 3.4 mg | Bonus — also contains magnesium |
The Vitamin C TrickAdd vitamin C at every iron-rich meal: a glass of orange juice, half a bell pepper, or some tomatoes. Vitamin C converts non-haem iron into a more absorbable form, increasing absorption by 2–4 times.
Foods That Block Iron Absorption
| Inhibitor | Effect | Advice |
|---|---|---|
| Tea (tannins) | Reduces absorption by 60–70% | Drink tea 1–2 hours after iron-rich meals |
| Coffee | Reduces absorption by 35–40% | Same — delay after meals |
| Calcium (dairy, supplements) | Reduces both haem and non-haem iron | Don't take calcium tablets with iron-rich meals |
| Phytates (wholegrains, legumes) | Reduce non-haem iron absorption | Combine with vitamin C to counteract |
| Polyphenols (red wine, dark chocolate) | Modest inhibition | Moderate amounts acceptable |
I'm vegetarian — can I get enough iron from diet alone?
Yes, but it requires careful planning. Vegetarians and vegans absorb less iron, so their recommended intake is 1.8× higher. Focus on legumes, tofu, fortified cereals, seeds, and always combine with vitamin C.
My ferritin is low but haemoglobin is normal — should I treat it?
Yes. Low ferritin with normal haemoglobin is 'iron depletion' — the first stage of iron deficiency. Symptoms include fatigue, hair loss, poor concentration. Dietary improvement or supplements are warranted.
Should I take iron supplements?
Supplements are more effective than diet for correcting established iron deficiency anaemia (ferritin <12). Diet is better for maintenance after treatment. Take iron supplements on an empty stomach with vitamin C for best absorption.
Medical Disclaimer: This page is for general education only and does not replace professional medical advice. Always consult a qualified healthcare provider.