Iron Deficiency: Natural Ways to Boost Your Iron Levels

Do you feel sluggish all the time? Like no matter how much sleep you get, you just cant seem to feel that spark of vitality like you once did? 

You might want to get your iron checked!

Iron deficiency is a lot more common than you might think, especially among women. 

The good news is that most people can boost their iron levels naturally with dietary changes. Let’s take a look at some tips to boost your iron naturally. 

What Are the Symptoms of Low Iron? 

Low iron, or iron deficiency, can cause a range of different symptoms, depending on how severe the deficiency is. Here are some common signs to watch for:

1. Fatigue & Weakness

Your body needs iron to produce hemoglobin, which carries oxygen in your blood. Without enough, your muscles and tissues don’t get enough oxygen, making you feel exhausted all the time.

2. Pale Skin

Iron gives blood its red color, so when levels drop, your skin may look paler than usual—especially in the face, lips, and inner eyelids. You might not have that ‘glow’ to your skin either as bloodflow is an important part of skin health. 

3. Shortness of Breath

Feeling winded after minor activities? Low iron means your body struggles to deliver oxygen efficiently, making even simple tasks like climbing stairs feel like a workout.

4. Dizziness or Lightheadedness

Without enough oxygen circulating in your system, your brain can struggle, leading to frequent dizziness or even fainting.

5. Cold Hands & Feet

Iron helps regulate body temperature. If you’re constantly feeling cold, even in warm weather, your iron levels might be too low.

6. Brittle Nails & Hair Loss

Iron is crucial for healthy cell growth. Brittle, thin, or ridged nails, as well as excessive hair shedding, can be a sign your body isn’t getting enough.

7. Cravings for Ice or Dirt (Pica)

Unusual cravings for non-food items like ice, clay, or dirt are a well-documented symptom of iron deficiency. Scientists aren’t exactly sure why, but it’s a strong indicator!

8. Frequent Headaches

Low iron can cause less oxygen to reach the brain, which may lead to frequent or persistent headaches.

9. Restless Legs Syndrome

If you feel an uncomfortable, crawling sensation in your legs, especially at night, iron deficiency might be playing a role.

10. Poor Concentration & Brain Fog

Iron helps keep your brain sharp. Low levels can cause difficulty focusing, poor memory, or feeling mentally sluggish.

Who’s Most at Risk?

• Women with heavy periods

• Pregnant women (increased iron demand)

• Vegetarians & vegans (less heme iron from animal sources)

• People with digestive disorders (like celiac or Crohn’s disease)

• Frequent blood donors

Why Not Just Supplement? 

While iron supplements can certainly be helpful, especially in more severe cases of iron deficiency, they do have some unpleasant side effects. 

Many people experience gastrointestinal issues with iron supplements, particularly constipation.

Where possible, it’s best to work with the diet to correct an iron deficiency where possible. 

Iron Boosting Tips

Eat More Red Meat

Red meat is an excellent source of heme iron, which is easily absorbed by the body. Try to incorporate lean cuts of red meat at least twice a week to help boost iron. 

Get Your Greens

The darker, the leafier, the better! Spinach, kale, swiss chard are all great options. Steaming greens a little bit can help with better absorption of iron. 

Bean it Up

If meat isn’t your thing, beans are also a great source of iron. White beans particularly have higher iron content than other beans. 

Support with Vitamin C

Vitamin C is essential for iron absorption, so make sure you’re getting enough. I recommend eating plenty of fresh fruits, as well as taking a vitamin C supplement. As vitamin C is water soluble, your body just excretes any excess. You can also drizzle greens with lemon juice to help absorption.

Molasses Tea

Blackstrap molasses is a little known iron super supplement! Just one tablespoon of molasses contains 17% of your daily iron needs. Just be careful not to overdo it because it is a sugar product! However, the glycemic load of blackstrap molasses is lower than sugar. I recommend creating a yummy tea using 1-2 tablespoons of molasses, hot water, and your favorite chai blend. You can add a splash of your favourite milk for a delicious ‘latte’ experience. 

Address Sensitivities

Dietary sensitivities can cause inflammation in the gut lining that can interfere with iron absorption, as well as the absorption of other nutrients. Keep track of any digestive upsets and their potential causes. The most common food sensitivities include gluten, dairy, eggs, and soy. 

Limit Iron Interrupters

Things like alcohol, caffeine, and soda can also have an inflammatory effect on the gut and cause poor iron absorption. These are best avoided, and enjoyed minimally. If you do partake, try to have your iron rich foods away from these drinks. 

I hope these tips can give you the boost you need, but don’t hesitate to reach out to your healthcare provider if you have concerns to get your levels checked, and receive tailored to you recommendations!