Eat heme-iron foods daily: red meat, liver, dark poultry meat, sardines, clams, oysters
Eat non-heme iron foods often: lentils, beans, tofu, tempeh, spinach, kale, pumpkin seeds, fortified cereals
Pair iron-rich foods with vitamin C: citrus, strawberries, kiwi, bell peppers, tomatoes, broccoli
Avoid tea, coffee, and cocoa with iron-rich meals
Avoid calcium supplements and high-calcium foods at the same time as iron-rich meals
Cook with cast-iron cookware
Take an iron supplement only if recommended by a healthcare professional
Take iron on an empty stomach if tolerated
If iron upsets your stomach, take it with a small amount of food
Do not take iron with antacids or proton pump inhibitors unless advised by a clinician
Treat heavy menstrual bleeding or other sources of blood loss
Address stomach or intestinal issues that can block absorption
Get tested for ferritin, hemoglobin, and iron studies to confirm deficiency
Seek urgent medical care for severe fatigue, chest pain, shortness of breath, fainting, or black stools