Iron sources

SuequehannaWakiya
SuequehannaWakiya Posts: 10 Member
in Food and Nutrition
Hi all,

Doctor says my iron is very low. I'm taking a liquid supplement but it is only 1/10th of what I apparently need a day. Tablets with more have harsh side effects. I've made bone broths and red meat casseroles, but any other food ideas please? Oh, and I was going to get into the spinach but the specialist said it being full of iron is a myth :neutral:

Advice and suggestions appreciated, thank you.

Replies

  • emmillyyyy
    emmillyyyy Posts: 7 Member
    edited November 2015
    I'm sure your specialist knows more than me, but I thought there were ways to supplement iron more than 1/10th. Several studies found negative effects with large iron supplements, but they were following people taking more than 100mg a day (up to 400mg) which is clearly too much. If you can't get enough from meat ask if there is a way you could up your supplement use?

    When I'm not eating much meat I get iron from enriched cereals, beans and seeds, wheat germ, tofu and then I take a supplement only during my "time of the month"
  • Pawsforme
    Pawsforme Posts: 645 Member
    Cook in cast iron. It adds a bit of extra iron. Enough that my DH's doctor said not to use it (DH has the opposite problem as you--too much iron).

    Take your supplement with orange juice or some other source of Vitamin C. It helps with iron absorption.

    If you haven't already, you might consider trying one of the slow release iron supplements. IME they tend to be much easier on the stomach than regular tablets.
  • RodaRose
    RodaRose Posts: 9,562 Member
    edited November 2015
    Take iron with foods with vit C to help with iron absorption -- green leafy veggies, pineapple, . . .
    Eat red meat for three meals a day for a while.
  • Asher_Ethan
    Asher_Ethan Posts: 2,430 Member
    RodaRose wrote: »
    Take iron with foods with vit C to help with iron absorption -- green leafy veggies, pineapple, . . .


    Good to know, I did not know this. I've been having iron issues as well recently and this may be my problem.
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  • madammags
    madammags Posts: 97 Member
    I take an iron supplement in pill form and have had no issues with side effects, for what it's worth (Ferro-tabs 200 mg Ferrous Fumarate).
    I am not anaemic, but was sitting just below the normal range for iron. My doctor suggested either really focusing on iron in my diet (which is tricky when you're already limited by being vegetarian and a calorie-resticted, relatively high-protein diet) or take a supplmement. She recommended the one I take as being the least likely to have side effects.

    Definitely make sure to have vitamin C with your iron, preferably both the supplement and dietary iron. Also, Tea, Coffee, dairy, and whole grains can decrease iron absorption, so try to limit those around the time you take your supp/have your biggest hit of iron.
  • SuequehannaWakiya
    SuequehannaWakiya Posts: 10 Member
    Thanks. My blood test was 5 out of a number that is supposed to be in the hundreds? This after some 'women's issues'. The issues have stabilised but the iron continues to be low. The ferrous tablets cause me some vomiting and constipation, apparently this happens when too much is taken at once in low people. I was suggested a blood transfusion but it poses a clot risk, so may need some injections. I knew the orange juice trick (it's the only way to skulk the yucky liquid sachet! Lol) but will try the other advice. Thanks! <3
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Eat plenty of Grass-fed beef. Also research vitamins that may help you actually absorb the iron you eat.
    I believe Vitamin C is one such vitamin. You may simply have a deficiency in some vitamin/mineral such
    that you are not able to absorb the iron you DO eat! :)
  • RodaRose
    RodaRose Posts: 9,562 Member
    One tbsp. of blackstrap molasses is 60 calories and provides 3.5 mg of iron.

    It can have a bitter taste --- would need to be mixed with something perhaps.
    http://www.thekitchn.com/whats-the-deal-with-blackstrap-70853
    Use blackstrap molasses in your cooking with caution. While light and dark molasses can be used fairly interchangeably, blackstrap molasses can overpower your baking with off-putting flavors. Until you're familiar with it, look for recipes that specifically call for blackstrap molasses. Try this recipe for bittersweet granola!

    We actually prefer blackstrap molasses in savory dishes, like baked beans and pulled pork. In these recipes, the smoky qualities of the molasses really come out and its bitterness is balanced by sweet flavors in the dish itself.
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