Not having enough iron in your body is referred to as iron deficiency. There are many high risk groups for iron deficiency and this can significantly impact on your health. Certain dietary factors may impact on iron absorption, as iron supplements should be used with caution.

Do you follow a vegetarian or vegan diet? Are you an athlete in training? Do you get heavy periods? Do you have an eating disorder or follow a FAD diet? Have you been diagnosed with stomach ulcers, polyps, bowel cancer or gum disease- all of which may result in blood loss? 

These above listed conditions are just a few reasons that might increase your risk of developing iron deficiency. In fact, 1 in 8 people over the age of 2 years do not consume enough iron to meet their needs. It is suggested that up to 5% of the Australian population may have iron deficiency anaemia. 

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What dietary factors affect iron absorption? 

Interestingly, only 15-18% of the iron contained in a Western diet (including animal sources) is absorbed, compared to 5-10% from a vegetarian diet. There are many dietary factors that affect iron absorption e.g. foods containing vitamin C, calcium, vitamin A and phosphorus. Also, drinking excessive amounts of coffee, tea and wine may not be ideal, especially if you have a low iron status. 

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Do I need iron supplements? 

Iron supplements may be useful, although it may take 6-12 months for your iron to reach a normal range! Iron supplements are best taken on an empty stomach. However, consuming unnecessary iron supplements may prove to be a waste of money, or even toxic. In addition, iron may interrupt the absorption of other important minerals including zinc and copper. The take-home message here, is that iron supplements are only useful if you are iron deficient. 

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How can I help?

My role as a dietitian is to help identify the foods, quantities and timing of iron rich food sources. Haem iron (found in animal tissue) and non-haem iron (found in animal tissue, animal based products and plant foods) food sources will be discussed. I will also help to provide you with high iron snack and meal ideas. I can recommend simple strategies which may help to increase the amount of available iron for absorption. Unfortunately, constipation may arise due to the use of iron supplements. Therefore, my role as a dietitian is to also help you meet your daily fibre and fluid targets, which need to be carefully balanced with your requirement to absorb iron.  

Written by 
Mary-Anne Chamoun
Mary-Anne is an Accredited Practising Dietitian and Accredited Nutritionist who has been working in a clinical setting since 2007. She has a particular interest in managing diabetes, malnutrition, IBS, inflammatory bowel disease, and weight loss.