Iron is an essential mineral that helps transport oxygen around the body. When iron levels are low, you may feel tired, struggle with concentration, or notice reduced exercise performance. Supplements may be recommended by your GP if needed, however adjusting your dietary intake is an important first step.
Recommended Daily Intake
If attempting to correct an iron deficiency through food, it is important you know your recommended daily intake for iron (1):
- Men: 8 mg/day
- Women (menstruating): 18 mg/day
- Pregnant Women: 27 mg/day
- Women (>51 years): 8 mg/day
- Vegetarian/Vegan Men: 14 mg/day
- Vegetarian/Vegan Women: 32 mg/day
Top Tips for Increasing Iron Through Diet
Intentionally include iron-rich foods regularly
Aim to include an iron source at most meals. Spreading iron intake across the day is more effective than relying on one meal. Haem iron (from animal foods) is absorbed more easily, while non-haem iron (from plant foods) still plays an important role.
Good iron sources include:
- Lean red meat, chicken and fish
- Eggs
- Lentils, beans and chickpeas
- Tofu and tempeh
- Dark green vegetables (spinach, kale)
- Iron-fortified breads and cereals (Milo, Weetbix)
Boost absorption with Vitamin C
Vitamin C helps your body absorb non-haem iron more efficiently. Pair iron-rich foods with:
- Citrus fruits such as oranges, berries or kiwi fruit
- Tomato, capsicum or broccoli
Separate iron from blockers
Tea, coffee and large amounts of calcium can reduce iron absorption. Try to have them at least 1 hour before or after iron-rich meals.
Final Thoughts
Improving iron levels doesn’t happen overnight. Consistency is key. Focus on including iron-rich foods regularly and pairing them with a source of Vitamin C. If iron levels remain low, it’s important to speak with a GP or Dietitian for individual advice.
Claire Russell, Accredited Sports Dietitian
1. National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand. Canberra: National Health and Medical Research Council; 2026.
