What Raises Iron Quickly?

what raises iron quickly
Low iron levels? Learn about which foods can raise your iron levels quickly, and how much iron you should have every day

If your iron levels are low, your doctor may recommend oral or injectable supplements to get your levels back up quickly. However, you can also raise your iron levels by eating foods that are high in iron and foods rich in vitamin C that enhance iron absorption in your body.

Foods contain iron in two forms: 

Heme iron: Found in meats and poultry, well absorbed by the body

Nonheme iron: Found in plant-based and iron-fortified foods, not as well absorbed by the body

Table: Foods that increase iron levels
Food category Examples
Meat and poultry
  • Beef
  • Chicken
  • Lamb
  • Ham
  • Turkey
  • Veal
  • Organ meats (especially liver)
  • Eggs
  • Tuna
  • Shrimp
  • Scallops
  • Clams
  • Sardines
  • Haddock
  • Mackerel
  • Oysters
  • Spinach
  • Collard greens
  • Kale
  • Sweet potatoes
  • Peas
  • Broccoli
  • String beans
  • Dandelion greens
  • Chard
  • Figs
  • Raisins
  • Dates
  • Prunes
  • Strawberries
  • Peaches
  • Apricots
  • Whole wheat bread
  • Rye bread
  • Oats
  • Bran
  • Cornmeal
  • Cream of wheat
  • Fortified grains
  • Soybeans
  • Kidney beans
  • Chickpeas
  • Peas
  • Lentils
Other foods
  • Nuts and seeds
  • Tofu
  • Tempeh
  • Dark chocolate (at least 45%)

What are signs of iron deficiency?

Iron deficiency is fairly common, and is also the leading cause of anemia, or low hemoglobin levels. Iron-deficiency anemia affects about 4-5 million Americans each year. 

Iron deficiency anemia may be overlooked in initial stages because symptoms are often mild or non-specific. As the deficiency worsens, however, it may cause more obvious signs and symptoms such as:

How much iron do you need each day?

The amount of iron you need each day depends on several factors such as:

Table: Recommended daily intake of iron (values may be higher for vegans and vegetarians)
Group (age, gender, special situations) Recommended amount (milligrams)
Birth to 6 months 0.27
7 to 12 months 11
1 to 3 years 7
4 to 8 years 10
9 to 13 years 8
14 to 18 years (boys) 11
14 to 18 years (girls) 15
19 to 50 years (men) 8
19 to 50 years (women) 18
51 years and above 8
Pregnant teens 27
Pregnant adults 27
Breastfeeding teens 10
Breastfeeding adults 9

Source: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/


Sickle cell disease is named after a farming tool. See Answer