Acupuncture for fertility - Increase your Iron Absorption

By Dr Luke McPherson (TCM)

TCM, Acupuncture, Crows Nest

Acupuncture for Fertility: Increasing Iron in Patients – by improving how Iron is Absorbed

Iron is an essential mineral that plays a key role in transporting oxygen throughout the body, supporting energy production, and maintaining a healthy immune system.  I decided to tackle increasing iron in our patients by improving the way the body absorbs it through diet.

Improving iron levels can be a difficult task, because simply eating iron-rich foods isn’t always enough— the body’s ability to absorb iron can vary greatly depending on what, how, and when you eat.

Types of Iron: Heme vs Non-Heme

Before diving into absorption strategies, it’s helpful to understand that there are two types of dietary iron:

• Heme iron is found in animal-based foods like red meat, poultry, and fish. It’s absorbed more efficiently by the body (about 15–35%).

• Non-heme iron comes from plant-based sources like lentils, beans, tofu, spinach, and fortified cereals. Its absorption rate is much lower (around 2–20%), and it is more easily influenced by other dietary factors.

  
  

Tips to Enhance Iron Absorption

1. Pair Iron with Vitamin C

Vitamin C (ascorbic acid) significantly boosts non-heme iron absorption by converting it into a form that’s more easily absorbed1. Combine iron-rich foods with vitamin C sources such as:

• Citrus fruits (oranges, kiwi, strawberries)

• Bell peppers

• Tomatoes

• Broccoli

For example, squeeze lemon over lentil soup or serve spinach with slices of orange.

2. Avoid Drinking Tea or Coffee with Meals

Tea and coffee contain compounds called tannins and polyphenols, which are known to inhibit iron absorption, particularly non-heme iron. Drinking these beverages right before, during, or after meals can significantly reduce your iron uptake2. To avoid this, consume tea and coffee at least one hour before or after your main meals.

3. Limit Calcium Around Iron-Rich Meals

Calcium competes with iron for absorption in the small intestine. This means that consuming large amounts of calcium—such as dairy products, fortified plant milks, or calcium supplements—at the same time as an iron-rich meal can reduce how much iron your body absorbs 3. To optimise both calcium and iron intake, try to consume calcium-rich foods separately from iron-rich meals, ideally a couple of hours apart during the day.

4. Cook with Cast Iron Cookware

Using cast iron cookware, especially when cooking acidic foods like tomatoes or citrus-based dishes, can naturally increase the iron content of your meals4. The acid draws iron out of the cookware and into the food, particularly when cooking stews, sauces, or soups that simmer for a long time. This is a great strategy for vegetarians or anyone needing an extra iron boost, as the added iron is bioavailable and easy to absorb.

5. Soak, Sprout, or Ferment Plant Foods

Many plant-based iron sources contain compounds called phytates, which can bind to iron and reduce its absorption. Soaking beans, grains, and seeds before cooking, or opting for sprouted and fermented versions, helps to break down these phytates, making the iron (and other minerals) more bioavailable5. Try sprouted lentils in salads, fermented sourdough bread, or soaked oats to improve nutrient absorption while still enjoying your favourite plant-based meals

6. Space Out Iron and Zinc Supplements

High doses of iron and zinc taken together can interfere with each other’s absorption, as they share similar transport pathways in the gut6. If you’re taking both supplements, space them out by at least two to three hours. For example, take your iron supplement in the morning and zinc in the evening. This allows your body to absorb each mineral more effectively without one inhibiting the uptake of the other.

7. Combine Heme and Non-Heme Iron Sources

When you eat heme iron (from meat, poultry, or fish) alongside non-heme iron (from plants), the heme iron helps increase the absorption of non-heme iron. This is known as the “meat factor.” For example, adding a small portion of chicken to a bean dish or including a little beef in a vegetable stir-fry can significantly enhance how much plant-based iron your body absorbs, making mixed meals more nutritionally effective.

The Bottom Line

Boosting iron absorption isn’t just about eating more iron; it’s about how you eat it. By suggesting a few simple changes to your patient’s diet and daily habits, you can help them  increase their levels of this essential mineral. Whether they’re plant-based or an omnivore, these strategies can help build their levels and manage them.

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0414 287 083

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References

1.     Basrowi RW, Dilantika C. Optimizing iron adequacy and absorption to prevent iron deficiency anemia: the role of combination of fortified iron and vitamin C. World Nutrition Journal. 2021 Jun 29;5(S1):33-9.

2.     Milman NT. Managing genetic hemochromatosis: an overview of dietary measures, which may reduce intestinal iron absorption in persons with iron overload. Gastroenterology Research. 2021 Apr 21;14(2):66.

3.     Zhang YY, Stockmann R, Ng K, Ajlouni S. Opportunities for plant‐derived enhancers for iron, zinc, and calcium bioavailability: A review. Comprehensive Reviews in Food Science and Food Safety. 2021 Jan;20(1):652-85.

4.     Sharma S, Khandelwal R, Yadav K, Ramaswamy G, Vohra K. Effect of cooking food in iron-containing cookware on increase in blood hemoglobin level and iron content of the food: A systematic review. Nepal Journal of Epidemiology. 2021 Jun 30;11(2):994.

5.     Elliott H, Woods P, Green BD, Nugent AP. Can sprouting reduce phytate and improve the nutritional composition and nutrient bioaccessibility in cereals and legumes?. Nutrition Bulletin. 2022 Jun;47(2):138-56.

6.     Verna G, Sila A, Liso M, Mastronardi M, Chieppa M, Cena H, Campiglia P. Iron-enriched nutritional supplements for the 2030 pharmacy shelves. Nutrients. 2021 Jan 26;13(2):378.