Nutrition for iron deficiency - The best foods for more energy

Iron deficiency is one of the most common nutrient deficiencies - and diet plays a key role in this.

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Natural Iron

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Lactoferrin 60 Capsules

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Iron deficiency is one of the most common nutrient deficiencies – and nutrition plays a central role in this. This is because our body cannot produce iron itself, but is completely dependent on its intake from food. Anyone who eats an unbalanced diet or avoids certain food groups quickly risks a deficiency, which can gradually become noticeable in the form of dizziness, concentration problems or hair loss.

However, it is not only the amount of iron in a food that is decisive, but also how well it is absorbed. There are big differences between animal and plant iron, and some ingredients in our daily diet act as „enhancers“ or „blockers“ of iron absorption. It is therefore worth consciously changing your diet, especially if you have an increased need or a proven iron deficiency.

In this article, you will find out which foods are particularly rich in iron, how to optimize their absorption and which typical mistakes you should avoid in everyday life. Whether you eat a vegan, vegetarian or omnivorous diet, you'll find practical recommendations for your diet.

How much iron do we actually need?

The daily iron requirement depends on age, gender and life situation. Due to menstruation, women usually have a higher requirement than men - especially during pregnancy and breastfeeding. Recommended daily intake according to DGE:

Group of people Iron requirement per day

Women (19–50 years) 15 mg

Women (pregnancy) 30 mg

Männer (from 19 years) 10 mg

Children (7–10 years) nbsp; 10 mg

Adolescents (15–19 years) 12–15 mg

The best iron-rich foods

Top foods of animal origin (Häm iron, easily absorbed):

Pork liver – 18 mg iron / 100 g
beef liver – 7–8 mg / 100 g
beef tenderloin – approx. 2.5 mg / 100 g
Mussels – approx. 6 mg / 100 g
egg yolk – approx. 2 mg / 100 g

Animal iron is present as so-called Häm iron, which the body can absorb particularly efficiently (absorption rate up to 25 %).

Top foods of plant origin (non-Häm iron, lower bioavailability):

Kürbiskerne – 12 mg / 100 g
millet – 9 mg / 100 g
Lentils (dried) – 8 mg / 100 g
Tofu – 5,4 mg / 100 g
Oatmeal – 4,5 mg / 100 g
Spinach (cooked) – 3.5 mg / 100 g
Chickpeas – 2.9 mg / 100 g
Black chocolate(>70 % cocoa) – 7-12 mg / 100 g

The absorption rate of plant-based iron is often only 2–10 %. However, a clever combination with vitamin C-rich foods can significantly increase absorption.

How to improve your iron intake in everyday life

Certain foods or habits can either promote or inhibit iron absorption in the body. These tricks will help you get the most out of your diet:

Do’s - Promoting iron absorption:

Vitamin C (e.g. B. from peppers, citrus fruits, broccoli, strawberries)
Freshly squeezed orange juice with an iron-rich meal
Fermented foodssuch as sauerkraut or kimchi
Short soaking & sprouting of legumes reduces phytates

Dont’s - avoid or time-separate inhibitors:

Coffee and black/green tea inhibit absorption due to tannins
Dairy products/calcium supplements block iron absorption
Phytates from whole grains, nuts, raw spinach (→ better cooked)
Red beetroot & Oxalic acid-containing vegetables reduce availability

Tip: Leave at least 2 hours between iron-rich meals and coffee/calcium supplements.

Does nutrition work with a vegan lifestyle?

Yes, an adequate iron supply is also possible on a vegan diet - but requires more attention. It is particularly important to combine iron-rich plant foods with vitamin C. Tofu, pulses, nuts, pseudocereals such as amaranth or quinoa and iron-fortified products (e.g. plant milk) are essential here. In addition, an iron-supplemented dietary supplement with lactoferrin can be a very well-tolerated support for regular iron deficiency, especially if you have a sensitive gut.

Conclusion: Eating iron cleverly – simply effective

A conscious diet can significantly improve your iron status – even without infusions. It is particularly important to combine iron sources well and avoid absorption inhibitors. Regular medical checks (ferritin, Hb, TSAT) are nevertheless advisable - especially for risk groups such as women of childbearing age, pregnant women, athletes or vegans.