Eat iron-rich foods: lean red meat, poultry, fish, liver (if appropriate for you)
Include plant iron sources: lentils, beans, chickpeas, tofu, edamame, spinach, kale, pumpkin seeds, sesame seeds, quinoa
Pair iron foods with vitamin C: citrus fruits, strawberries, kiwi, bell peppers, tomatoes, broccoli
Choose iron-fortified foods: cereals, bread, pasta, plant milks (check labels)
Cook in cast-iron cookware when possible
Limit inhibitors around iron-rich meals: tea, coffee, cocoa, and high-calcium foods/supplements
Avoid taking iron with calcium supplements or large dairy servings at the same time
Consider an iron supplement if advised by a clinician (common forms: ferrous sulfate, ferrous gluconate, ferrous fumarate)
Ask about checking and treating deficiencies: iron, vitamin B12, folate
Ensure adequate folate intake: leafy greens, beans, lentils, fortified grains
Ensure adequate vitamin B12 intake: meat, fish, dairy, eggs; or supplements if vegetarian/vegan or if absorption is an issue
Address chronic blood loss: treat heavy menstrual bleeding, gastrointestinal bleeding, hemorrhoids, ulcers; seek medical care if suspected
Get evaluated for causes of anemia (e.g., iron deficiency, anemia of chronic disease, kidney disease, hemoglobin disorders)
If you have kidney disease, ask about erythropoiesis-stimulating agents and iron management
Manage inflammation/chronic conditions with your healthcare provider
Follow up with repeat blood tests as recommended (CBC, ferritin, transferrin saturation, B12/folate as needed)