Stop Feeling Sluggish: 5 Ways to Boost Your Iron Levels

Amy Corcoran, MS, RDN

Feeling constantly tired, weak, or dizzy? Low iron could be the culprit. Iron helps make hemoglobin, the protein in red blood cells that carries oxygen throughout your body, and when you’re not getting enough, your energy levels take a serious hit.

I’ve had patients come in convinced they weren’t “morning people” or their workouts were getting harder, only to realize their iron was low. The good news? A few simple changes can make a big difference.

Read on for five ways to boost your iron and start feeling like yourself again.

But First: How Can I Tell If My Iron Is Low?

Iron deficiency can be sneaky. Many people don’t realize they’re low until they start feeling run-down. If you’re experiencing the symptoms below, it’s worth checking in with your doctor. A simple blood test can confirm if your iron levels are low.

Fatigue and Weakness
Pale Skin
Shortness of Breath
Frequent Headaches or Dizziness
Cold Hands and Feet
Brittle Nails or Hair Loss
Strange Cravings: Craving ice, dirt, or chalk? This is called pica and can be a sign of iron deficiency.

If you’re vegetarian or vegan, pregnant or breastfeeding, an athlete, or a frequent blood donor, you are at a higher risk for low iron. Likewise, if you have heavy periods or conditions like chronic kidney disease or Crohn’s, you are also at higher risk.

How Much Iron Do I Need?

Iron needs vary based on age, gender, and life stage. Here’s a quick breakdown:

Infants (7–12 months): 11 mg/day
Children (1–8 years): 7–10 mg/day
Tweens (9–13 years):
- Male: 8 mg/day
- Female: 8 mg/day
Teens (14–18 years):
- Male: 11 mg/day
- Female: 15 mg/day
Adults (19–50 years):
- Male: 8 mg/day
- Female: 18 mg/day (higher due to menstrual losses)
- Pregnant: 27 mg/day (highest needs)
- Breastfeeding: 9-10 mg/day
Adults 51+ years: 8 mg/day

If you’re vegetarian or vegan, aim for 1.8x the recommended amount (about 32 grams for an adult female) since plant-based iron isn’t absorbed as easily as iron from animal sources.

1. Eat More Iron-Rich Foods

Iron comes in two forms: heme iron, found in animal foods, and non-heme iron, found in plants. Your body absorbs heme iron more easily, but plant-based sources have added benefits like fiber and antioxidants.

Animal-Based Sources (Heme Iron – Better Absorbed)

Oysters (3 oysters): 6.9 mg
Mussels (3 oz, cooked): 5.7 mg
Beef (3 oz, cooked): 2.5 mg
Clams (3 oz, cooked): 24.0 mg
Turkey (3 oz, cooked): 1.4 mg
Chicken (3 oz, cooked): 1.3 mg

Plant-Based Sources (Non-Heme Iron)

Lentils (½ cup, cooked): 3.3 mg
Spinach, cooked (1 cup): 6.4 mg
Fortified cereals (½ cup): 16.2 mg
Tofu (½ cup): 3.4 mg
Pumpkin seeds (1 oz): 2.5 mg
Quinoa (1 cup, cooked): 2.8 mg

Refer to this food sources of iron chart for the full rundown.

2. Pair Plant-Based Iron with Vitamin C

Are you plant-based? Here’s a trick: your body absorbs non-heme iron better with vitamin C.

Try adding:

Bell peppers with stir-fries
Strawberries or oranges with iron-fortified cereals
A squeeze of lemon over spinach or beans
Citrus fruits like grapefruits or oranges with salads
Tomatoes in salads or sauces
Kiwi as a side with lunch
Potatoes (yes, they have vitamin C!) as a side

Here are some more sources of vitamin C for reference. Work with our Philadelphia nutritionists for more iron-boosting meal ideas.

3. Space Out Your Calcium Intake

Did you know calcium competes with iron for absorption? If you take an iron supplement or eat an iron-rich meal, space it from dairy. That means skipping the glass of milk with your steak or waiting at least two hours between your iron supplement and calcium-rich foods.

4. Consider Iron Supplements—If You Need Them

Not everyone needs an iron supplement; too much iron can be harmful! If you need to supplement, choose a form for your budget and needs. Note: elemental iron refers to the amount of iron available for absorption by the body, unlike the total iron content in a supplement.

Ferrous Fumarate: High iron content (108 mg), but may cause constipation.
Ferrous Sulfate: Contains 65 mg of iron; affordable but can upset the stomach.
Ferrous Gluconate: Milder on the stomach with 35 mg of iron but less potent.
Iron Bisglycinate: Highly absorbable with fewer side effects, but lower iron content (25 mg).
Iron Protein Succinylate: Lower iron content (18 mg) but gentler on digestion.

Iron supplements can sometimes cause constipation. To keep things comfy, try gentler forms like bis-glycinate, lower or split up your dose, or take it with a meal.

5. Try Cooking with Iron-Boosting Cookware

Increase the iron in your food just by how you cook it!

Lucky Iron Fish or Leaf: These iron ingots release iron into food when boiled. Research shows they can help improve iron levels.
Cast Iron Cookware: Cooking in cast iron can increase the iron content in your food. Studies show foods cooked in iron pots had up to 16% more iron!

If you’re considering upgrading your cookware, this might be the sign to invest in a cast iron pan!

The Bottom Line

If you’re feeling sluggish, iron might be the missing piece. Prioritizing iron-rich foods, pairing our plant-favorites with vitamin C, watching calcium intake, and using simple cooking tricks can go a long way in boosting your levels.

Still unsure if your iron level is where it should be? Our Philadelphia registered dietitians can assess your diet and guide you toward feeling your best with simple tweaks. Book a consultation today!