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Iron is crucial for carrying oxygen in your blood to every part of your body, so being iron-deficient may lead to serious health problems. If you are iron-deficient and need to increase your iron levels fast, the best strategy is to change your diet. Eating more iron-rich foods, pairing iron-rich foods with vitamin C, and avoiding certain foods that interfere with calcium absorption can help you to increase your iron levels. Talk to your doctor if you’re considering taking iron supplements since this is not always recommended or necessary. You may also want to consult your doctor if you’re experiencing symptoms of anemia, which is when you haven't got enough red blood cells to carry oxygen to different parts of your body. [1] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source They can check for potential causes and suggest treatments to get your iron levels up quickly.
Steps
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Eat more iron-rich foods every day. It’s important to get the recommended daily allowance of iron for your sex and age, and the best way to do this is by eating iron-rich foods. Include 2 to 3 servings of iron rich foods in your daily diet. Some good choices include:
- Green, leafy vegetables, such as spinach, kale, and watercress
- Iron fortified cereal and bread
- Meat, such a ground beef, chicken, pork, and turkey
- Fish and shellfish, such as oysters, clams, crab, scallops, and shrimp
- Dried fruit, such as raisins, apricots, and prunes
- Beans and lentils [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Consume fruits and vegetables that are high in vitamin C. Vitamin C helps your body absorb iron more efficiently, so pair vitamin C-rich foods with iron-rich foods. Vitamin C is in many different foods, so it’s easy to include. Some good choices include:
- Citrus fruits, such as oranges, grapefruit, and lemons
- Melon, such as cantaloupe and honeydew
- Bell peppers
- Kiwi
- Strawberries
- Tomatoes
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Cut back on foods and beverages that interfere with iron absorption. Some foods may make it harder for your body to absorb iron, so it’s best to avoid or limit these. At the very least, avoid consuming these foods when you eat iron-rich foods. Some foods that may interfere with iron absorption include:
- Coffee
- Tea
- Dairy products, such as milk, cheese, and yogurt
- Soy
- Wholegrain cereals [3] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
Tip : You may also want to include foods that contain folate, vitamin B6, and vitamin B12. These nutrients are important for preventing anemia. These vitamins are usually easy to get since they are commonly added to fortified breads, pasta, rice, and cereals.
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Consult your doctor before taking an over-the-counter iron supplement . While taking an iron supplement can be an effective way to quickly raise your iron levels, it is important to consult your doctor before you start taking one. It might not be necessary depending on your iron levels, or your doctor may prefer to prescribe a supplement if your levels are very low. [4] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
- If your doctor recommends taking an iron supplement, follow their instructions carefully for how to take it. Don’t exceed the daily dosage or quit taking it before consulting them. You may need to take the supplement for 6 months or longer to get your iron levels back to normal.
- Drink a glass of orange juice when you take your daily iron supplement. This may help your body to absorb more iron. [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Watch for symptoms of anemia. Anemia due to a lack of iron is a common condition. If you notice any symptoms of anemia, tell your doctor right away. It’s important to treat anemia before it gets worse. Some common symptoms to watch for include: [6] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- Feeling tired and run down
- Having shortness of breath
- Getting heart palpitations or noticeable heartbeats
- Having pale skin
Susan M. Lark, HematologistThe key to correcting iron deficiency anemia is identifying and treating the cause. While diet can help, issues like heavy menstrual bleeding or gastrointestinal disorders must be addressed first. Consuming iron-rich foods is an important part of treatment but is rarely sufficient on its own, especially when deficiency has reached the point of anemia. Work with your doctor to discover the root cause, rather than blindly taking supplements, which can do more harm than good if an underlying condition remains.
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Get a blood test to check for iron deficiency. Your doctor can easily check your iron levels to see if they are within the normal range, but it will require going for a blood test. For this test, a phlebotomist will remove a small vial of blood from a vein in your arm and send it to a laboratory for testing. [7] X Research source
- If your doctor suspects you're anemic, they'll likely do a complete blood count (CBC) and ferritin test. It's possible to test your iron levels, but your lab results will be affected by your day's diet.
- The blood test can confirm if you are anemic, and it will also confirm what type of anemia you have. For example, you might be anemic due to a deficiency in iron or due to a deficiency in folate or vitamin B12.
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Ask your doctor about contraceptives if you have heavy periods. Taking birth control may help to treat anemia that’s being caused by a heavy menstrual cycle. If you often have a heavy blood flow during your period, tell your doctor. They might recommend a contraceptive to reduce the amount of blood that you shed during your period each month, and this may treat your anemia. [8] X Trustworthy Source US Office on Women's Health U.S. government agency providing resources for women's health Go to source
- Hormonal contraceptives are available in the form of pills, patches, implants, and injections.
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Look into medications to treat stomach ulcers. If you’re bleeding internally, such as due to stomach ulcers, you might become anemic. Stopping the bleeding is necessary to treat the anemia, so your doctor will likely recommend medications for the ulcers if they suspect this is the cause of your anemia. [9] X Research source
- Take the medications exactly as your doctor instructs you to and don’t stop taking them without checking first.
- Don't take non-steroidal anti-inflammatory drugs (NSAIDs) if you have a stomach ulcer. They can aggravate your ulcer and may increase your bleeding risk, which can make your anemia worse.
Tip : Your doctor may check for other conditions depending on your symptoms. Anemia can be a sign of cancer in rare cases, so they may run tests to rule this out.
What Are Foods Rich In Iron And Why Are They Important?
List of Foods and Meal Plan to Help Increase Iron Levels
Expert Q&A
Tips
- It's common to experience dark stools, constipation, heartburn, and upset stomach while taking iron supplements. Take your supplement with food or soon after eating to help reduce these side effects. [10] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- To avoid side effects like constipation and upset stomach, try a slow iron supplement that you can find at a health food store.Thanks
- Iron supplements may absorb in your body better if you take them every other day instead of daily.Thanks
Warnings
- Don’t take more than the recommended daily dose of an iron supplement if your doctor recommends taking them. Your body can only absorb so much iron at once, and taking more than the recommended amount can be dangerous.Thanks
- Keep iron supplements out of the reach of children. Overdosing on iron can be fatal for a young child. [11] X Research sourceThanks
References
- ↑ https://my.clevelandclinic.org/health/diseases/3929-anemia
- ↑ https://health.clevelandclinic.org/how-to-add-more-iron-to-your-diet/
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
- ↑ https://medlineplus.gov/ency/article/007478.htm
- ↑ https://my.clevelandclinic.org/health/drugs/14568-iron-oral-supplements-for-anemia
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/irondeficiency-anemia
- ↑ https://kidshealth.org/en/parents/ida.html
- ↑ https://www.womenshealth.gov/a-z-topics/iron-deficiency-anemia
- ↑ https://www.plannedparenthood.org/learn/birth-control/birth-control-pill/what-are-the-benefits-of-the-birth-control-pill
