Our top 4 iron boosting tips

Low iron levels and anaemia are increasingly common in the modern age, as many people opt to eat less red meat and move away from animal-based diets. But low iron levels often stem from malabsorption rather than low iron intake; in a world where ultra-processed foods dominate, gut issues are common, so many aren’t absorbing the little iron they do get. 

Iron deficiency is often “treated” like any other nutrient deficiency, with an isolated synthetic supplement. More iron isn’t always what's needed, and simply adding more isolated iron often means it goes unabsorbed and is wasted. No one wants to be stuck with low iron levels or anaemia, so how do you boost your iron levels? Read on to find out.

1. Source lactoferrin 

Many instinctively gravitate towards iron-rich foods; what has the most iron? they ask, forgetting that iron intake is only a small part of the equation. Absorbing iron and storing ferritin are far more important for maintaining healthy iron and ferritin levels. This is where lactoferrin comes in; lactoferrin from milk or colostrum can help reduce inflammation and promote ferritin storage. 

Rather than leaving unabsorbed, unbound iron to contribute to oxidative stress or feed harmful gut bacteria, lactoferrin helps deliver iron safely where your body needs it. Research suggests that lactoferrin can improve serum iron, haemoglobin concentrations, and ferritin (the body’s iron stores), and may be more effective than isolated synthetic iron supplements.

Lactoferrin can also support gut health in several ways. It may help reduce gut permeability (sometimes called “leaky gut”), nourish beneficial bacteria, ease inflammation in the gut, and increase secretory IgA, a key antibody that lines the gut, neutralises toxins, and helps prevent microbial overgrowth. 

Note that lactoferrin is present at higher levels in raw milk but is still present in pasteurised milk. Aim for a glass of raw milk a day or 1 g of colostrum if trying to get more lactoferrin in your diet.

2. Consume organs 

Next we move to actually getting enough iron in your diet; above red meat, the food to turn to is organs. Grass-fed organs such as liver and heart are incredible sources of bioavailable heme iron. But one organ tops both of these, and that is spleen. Spleen is the richest food source of iron available to us.

Including a portion of organs weekly can really boost the amount of iron you take in. You also don't need to overdo your iron intake, since iron toxicity is also common. Instead, aiming for balance and strong absorption is key. Thankfully, organs contain iron that is bound, packaged with cofactors and well absorbed. Do not combine iron with high-vitamin-C foods, since this can unbind the iron from the food and cause oxidative stress.

3. Target candida (white tongue)

Candida, in particular, but also other overgrowths and pathogens, can lurk in the gut and steal iron when you eat, as they need fuel and often part of that fuel is iron.

By consuming natural antimicrobials such as propolis, honey, ginger, mastic gum, and garlic, among many others, you can help eradicate and keep at bay overgrowths that are stealing your iron. 

Targeting gut pathogens can also improve your overall gut health, which, as we discussed in point one, is crucial for restoring your iron levels. A healthy gut helps you absorb iron more effectively.