Are you unknowingly sabotaging your iron levels?
You can be doing all the right things. You eat nourishing food, take your supplements, and try to rest. Yet you still feel flat by mid afternoon. Your energy is low, your mind feels foggy, and your mood is not what it used to be. Then your iron test comes back stubbornly low. Or it looks normal on paper even though your body is telling a very different story. When that happens, it helps to look not only at what you take in, but also at what might be blocking your body from absorbing it.
Even with the best intentions, everyday habits and quiet internal imbalances can get in the way of iron. Here are the common and often overlooked culprits, along with simple fixes that are gentle and practical.
Calcium
Calcium and iron compete for absorption in the small intestine. Calcium usually wins. If you take a calcium supplement, or eat high calcium foods such as milk, yoghurt, or cheese close to your iron tablet or an iron rich meal, you can absorb far less iron. Try to leave a two hour gap between calcium and iron.
Tea and coffee
Tannins and other polyphenols in tea and coffee can bind to iron in the gut and stop it being absorbed. This is especially true for non haem iron, the form found in plant foods. Keep tea or coffee at least one hour away from your iron supplement or an iron rich meal. If you enjoy a warm drink with food, try hot water with lemon or a low tannin herbal option.
Certain whole foods
Whole grains, legumes, nuts, seeds, and some leafy greens are full of goodness. Some also contain phytates and oxalates that can reduce iron absorption. You do not need to avoid them. Prepare and pair them well. Soak or sprout beans and grains, toast nuts and seeds, and include vitamin C rich foods in the same meal such as peppers, berries, citrus, or kiwi. These steps help counter the effect of phytates and improve mineral uptake.
Low stomach acid
Stomach acid helps unlock iron from food so that your body can absorb it. Chronic stress, rushing meals, swallowing food without chewing, and some medicines such as antacids or proton pump inhibitors can reduce stomach acid. That makes it harder to extract iron. Slow down when you eat, chew thoroughly, and consider a small glass of warm water with lemon or a splash of apple cider vinegar before meals if your digestion feels sluggish. If you take acid reducing medication, speak with your GP or pharmacist before making any changes.
Inflammation
When the body is inflamed, whether from gut problems, ongoing stress, recurring infections, autoimmune conditions, over training, or chronic injuries, the liver raises a hormone called hepcidin. Hepcidin traps iron in storage and limits absorption. It is a protective response, but if inflammation lingers you can end up depleted even with good intake. High dose or poorly absorbed iron can also irritate the gut lining and add to inflammation, which creates a loop that keeps iron low. Calming the source of inflammation, improving sleep and recovery, and choosing a form and dose of iron that your gut tolerates often works better than simply pushing a higher dose.
Missing cofactors
Iron does not work alone. It relies on nutrient partners to be absorbed, stored, and moved around the body. Two important ones are vitamin A and copper.
- Vitamin A supports the formation of red blood cells and helps mobilise iron from stores. Many people meet needs by converting beta carotene from foods like carrots and sweet potato, but conversion varies. It can help to include some direct sources of retinol now and then, for example eggs, full fat dairy, sardines, a small portion of liver, or cod liver oil if suitable for you.
- Copper is essential for moving iron out of storage and into circulation. It can be tricky to get enough if your diet is limited. Helpful sources include shellfish, liver, cocoa, sesame and sunflower seeds, cashews, and chickpeas. Long term high dose zinc can lower copper, so test before supplementing.
When tests look normal but you do not feel right
Ferritin reflects iron stores, but it also rises with inflammation. That means ferritin can appear normal even when iron is not available to your tissues. If symptoms persist, ask about ferritin, transferrin saturation, a full blood count, and CRP to check for inflammation. If iron remains low or keeps dropping, it is important to look for the cause, including contacting your GP for screening for coeliac disease and, where appropriate, further checks on the GUT and Digestive tract.
Who is most at risk
- People who menstruate, those in perimenopause, during pregnancy, and after the birth of your baby
- Endurance athletes and heavy tea or coffee drinkers
- Anyone with gut conditions such as IBS, IBD, or coeliac disease
- People with autoimmune issues or on long term acid reducing medicines
- Those with restricted diets, sensory sensitivities, or patterns like ARFID
Gentle ways to improve iron status
- Time it well. Take iron away from calcium, tea, and coffee. Many do well with a morning dose on alternate days, taken with a little food that contains vitamin C.
- Pair meals smartly. Add peppers, berries, or citrus to plant based iron meals. Including meat or fish where suitable can also boost non haem iron uptake.
- Prepare plants with care. Soak, sprout, or ferment beans and grains to lower phytates.
- Support digestion. Eat slowly, chew thoroughly, and review the need for acid suppressing medicines with your GP.
- Tame inflammation. Help settle any gut flares or digestion inflammation, pace your trainings, improve sleep, address burnout, ov and stress where possible. Choose an iron form and dose that you tolerate. If you cannot tolerate oral iron or it does not work for you, speak with your clinician about other options.
- Include cofactors. Aim for food first vitamin A and copper and test if you suspect a deficiency.
The bottom line!
If your iron will not budge, or you feel the classic symptoms while your results look normal, step back and consider the whole picture. Iron status is not only about how much you take. It is about how well you can absorb and use it. By adjusting timing, preparing your foods wisely, supporting digestion in every way, settling inflammation, and backing iron up with the right cofactors, you give your body the best chance to restore iron gently and naturally. When iron is truly replete, mood steadies, energy lifts, and day to day life feels more manageable.
Don’t hestitate to reach out for further help with any of these issues. Contact Claire Russell by phone or text to discuss your needs or complete this form