Iron-rich foods Haem iron (highest bioavailability 15-35%): red meat (beef 2.7 mg/100g, lamb 2.1 mg/100g), dark poultry, organ meats (liver โ very high: 6.5 mg/100g but limit in pregnancy due to vitamin A toxicity risk). Non-haem iron (2-8% bioavailability): fortified breakfast cereals (up to 8 mg/serving), lentils (3.3 mg/100g cooked), tofu (3.5 mg/100g), pumpkin seeds (9 mg/100g), spinach (2.7 mg/100g cooked), fortified plant milks.
Absorption enhancement Vitamin C (ascorbic acid) dramatically enhances non-haem iron absorption โ eating iron-rich foods with vitamin C (orange juice, bell peppers, kiwi, broccoli) increases absorption 2-4x. Taking iron tablets with a glass of orange juice is practically useful. Haem iron absorption is not significantly affected by dietary inhibitors or enhancers.
Absorption inhibitors to avoid with iron Tea and coffee: polyphenols (tannins) reduce iron absorption by 50-90% โ avoid for 1 hour before and after iron-rich meals or iron tablets. Dairy (calcium): reduces iron absorption โ separate calcium supplements and iron supplements by 2 hours. Wholegrain cereals (phytates): reduce iron absorption (soaking/sprouting reduces phytate content). PPIs and antacids: reduce gastric acid needed for iron solubilisation.
Iron supplementation timing For maximum absorption from iron tablets: take on an empty stomach (30 minutes before meals). If GI side effects intolerable: take with a small amount of food (reduces absorption approximately 25% but significantly improves tolerability). Alternate-day dosing may be as effective as daily dosing with fewer side effects (reduces hepcidin rise that follows each dose โ BALTAR trial: alternate-day dosing approximately equally effective to daily).
Vegetarian and vegan iron intake Vegans are approximately 3x more likely to have iron deficiency than omnivores. Key strategies: eat iron-rich plant foods at every meal, always with vitamin C, avoid tea/coffee for 1 hour either side of meals, cook in cast-iron cookware (small but measurable contribution), eat fermented and sprouted foods (reduce phytates). Iron requirement on vegan diet is 1.8x higher than on omnivore diet (recommended intakes: 14 mg/day women, 8 mg/day men, vs 8.7 mg/day omnivore women, 8.7 mg/day men). Annual ferritin check for vegans with any risk factor.
Iron in pregnancy Routine iron supplementation in pregnancy is not recommended for all women (UK policy). Targeted supplementation for: Hb <110 g/L first trimester or <105 g/L second/third trimester, or ferritin <30 mcg/L. Dose: ferrous sulphate 200 mg BD or ferrous fumarate 210 mg BD. IV iron (Ferinject) if severe IDA (Hb <85 g/L) or oral iron intolerant. Neonatal iron stores depend on maternal iron status โ severe maternal IDA risks neonatal iron deficiency.
Post-treatment monitoring and recurrence prevention Hb check at 1 month (confirm response: should rise 10-20 g/L/month). Continue iron for 3 months after Hb normalises (replete stores โ ferritin target >30 mcg/L). Identify and treat the underlying cause (the single most important recurrence prevention measure). IDA from menorrhagia: continue LNG-IUS long-term. IDA from NSAID: stop if possible. IDA from coeliac: strict GFD.
Exercise-related IDA in athletes Long-distance runners are particularly susceptible: intravascular haemolysis from foot-strike (repetitive impact on plantar surface destroys RBCs), GI blood loss (ischaemic colitis from exercise), sweat iron losses, increased erythropoiesis demand. Annual ferritin check for serious endurance athletes. Running shoe modification (thicker cushioning) reduces foot-strike haemolysis. IV iron increasingly used in elite athletic preparation.