Supporting Iron Levels Naturally: Kitchen Medicine
Iron is a mineral that plays an essential role in the human body. It forms an important part of hemoglobin, the protein found in red blood cells, which works to transport oxygen to the tissues. It is an essential nutrient, meaning the body cannot produce it and it must be obtained through dietary sources.
Iron deficiency is a common nutritional issue that can lead to fatigue, weakened immunity, and overall low vitality. Several factors can cause low iron levels, including poor digestion, chronic diseases, heavy periods, and pregnancy. While supplements are sometimes necessary and it’s important to investigate the root cause of low iron with a supportive practitioner, there are plenty of things you can do at home in the kitchen to enhance your iron levels naturally.

1.    Include a Variety of Iron-Rich Plant Foods in Your Diet
Plant-based sources of iron, known as non-heme iron, are abundant and versatile. Veggies like spinach, kale, and Swiss chard are excellent sources of plant-based iron and can easily be added to soups and stews. Lentils, chickpeas, and beans are not only rich in iron but also provide essential protein and fiber.
2.    Source Good Quality Meat
If you consume animal products, opting for good quality meat can make a big difference. Red meat, poultry, and fish provide heme iron, which is more easily absorbed by the body compared to non-heme iron from plant sources. Aim for organic and grass-fed options whenever possible to maximise the nutritional benefits. Organ meats in particular can provide an extra nutritional boost! If organ meats feel outside your comfort zone, try grating frozen liver into bolognese or stews while cooking.
3.    Add a Source of Vitamin C to Iron-Rich Meals
Vitamin C enhances the absorption of non-heme iron. Adding foods rich in vitamin C to your meals can significantly boost iron absorption. Try adding a squeeze of lemon to iron-rich meals, making a citrus-based dressing for your leafy greens or adding dried citrus peel to your herbal tea blends.
4.    Separate Alcohol, Tea and Coffee from Meals and Supplements
Wine, tea and coffee contain compounds called tannins that can inhibit iron absorption. To maximise iron intake, it’s best to separate alcohol, tea and coffee from iron-rich foods or supplements by at least an hour.
5.    Support Your Iron Levels with Herbs
Certain herbs can be powerful allies in supporting iron levels. Here are a few favourites and how you can use them in the kitchen:
• Nettle Leaf
Long used to nourish the blood, nettles are thought to ‘rob' the soil they grow in of its minerals, making them highly nutritious. In particular, nettle leaf is rich in both iron and vitamin C. The dried herb can be made into a strong tea or infusion – pour boiling water over your herbs and allow to infuse for at least 10 minutes to effectively extract the minerals from the plant. If you have access to fresh nettles, they can be blanched in boiling water to remove the sting and used like spinach in soups and stews. They also make a great pesto!
• Dandelion
Dandelion is another herb that can support iron levels. Rich in nourishing vitamins and minerals, including iron and vitamin C, the fresh leaves can be used as a salad green while the dried root can be used to make a latte as a coffee alternative.
• Ginger
While not high in iron, ginger helps to support healthy digestion, improving iron absorption. Its anti-inflammatory properties can soothe the gut when you’re feeling unsettled. Ginger is also a well-known circulatory stimulant meaning it improves circulation and the delivery of nutrients, including iron, to where they are needed in the body. Use fresh or dried ginger in cooking or teas.
• Chamomile
Typically known for its relaxing properties, chamomile also offers significant digestive benefits. It can calm the digestive tract, reduce inflammation, and act as a bitter herb to improve stomach acid production. Like ginger, chamomile enhances digestion and allows you to better absorb the nutrients in your food, including iron. It’s best enjoyed as a simple tea or use it to brew your own digestive bitters.
• Rose Hips
Rose hips are high in vitamin C and can work with iron-rich herbs in a tea blend to enhance iron absorption. Dried, crushed rose hips can be used in tea, especially combined with hibiscus, for a tangy vitamin C boost that can be enjoyed hot or cold. Alternatively, fresh whole rose hips can be made into a jam or an oxymel (a traditional honey-vinegar tonic).
• Yellow Dock
Yellow dock isn’t your standard kitchen herb and is notoriously bitter, so it’s not the best option for tea. However, it has traditionally been combined with dandelion root in a syrup to support iron levels. To prepare, boil a tablespoon each of dried yellow dock root and dandelion root in 4 cups of water and reduce it until only a cup of liquid remains. Add fresh or dried citrus peel for a boost of vitamin C. Strain the liquid and combine it with half a cup of blackstrap molasses, which can usually be found at your local health food store. Once cooled, you can store it in the fridge for up to 2 weeks and take 1–2 tablespoons daily for a natural iron-rich boost*.
By incorporating these tips and herbs into your daily routine, you can naturally enhance your iron levels and your overall vitality. For personalised guidance, consider booking a chat with a trusted naturopath. Katrina offers both initial and follow-up consultations to support you on your wellness journey.
*Tonic recipe adapted from Aviva Romm’s ‘Botanical Medicine for Women’s Health’.
Written by Britt Spaven.
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