How To Increase Iron Level in the Body

28 października 2025

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Many of us experience a lack of sleep, stress, and poor diet at some point or another in our lives. While these can all be symptoms of general fatigue, they can also indicate a lack of iron in the body. When it's time to get tested?

Najważniejsze wnioski

Many of us experience a lack of sleep, stress, and poor diet at some point or another in our lives.
When to get tested
Food sources of iron

Dla kogo jest ten artykuł

Dla osób zgłębiających Anemia przez anemia, blood.

Dlaczego to ważne

Ten artykuł pomaga szybko się zorientować, a potem przejść do zbioru lub serii, jeśli chcesz wiedzieć więcej.

Autor artykułu

Dr. Helga

General practitioner

Iron is part of the structure of hemoglobin, which carries oxygen and delivers it to tissues. If there is not enough of it in the body, we feel exhausted, constantly sleepy, and low energy.

According to the World Health Organization (WHO), iron deficiency is diagnosed in 20 percent of the world's population.

When to get tested

If you have one of the symptoms from our list, it is recommended to check your iron level through a test ordered by your doctor. You will also find a list of essential biomarkers indicating an iron deficiency in Ornament. Symptoms include:

Sleepiness
Apathy
Weakness
Shortness of breath
Constant low energy

Food sources of iron

To prevent iron deficiency or at the first signs (drowsiness, fatigue), you first need to adjust your diet to balance it and make it richer in iron. This is especially important if you are on a diet, have an eating disorder, or don’t consume meat.

To fully provide the body with iron, you must consume daily:

Beef liver (9 mg of iron per 100 g)
Buckwheat (8 mg per 100 g)
Hazelnuts (6.1 mg per 100 g)
Prunes (13 mg per 100 g)
Dried mushrooms (35 mg per 100 g)
Meat, fish, seafood, eggs

However, keep in mind that only 10% of iron is absorbed from food (and more specifically, 10–20% of iron is absorbed from animal products and 1–5% from vegetables). Moreover, the absorption of iron directly depends on what you combine iron-rich foods with.

What helps absorb iron?

Vitamin C and B vitamins (B6, B12, folic acid)
Rice, tomatoes, legumes, spinach, rye bread
Some herbs — mint, thyme, cinnamon, ginseng
Sauerkraut and pickles
Onions and garlic

It is very difficult (if not impossible) to comply with all these nutritional rules every day. Therefore, doctors usually prescribe an additional intake of dietary supplements and, if necessary, medications.

Dietary supplements

It is impossible to cure iron deficiency anemia with dietary supplements, but it is necessary to take them for prevention or as an additional source of iron to support the body.

However, although dietary supplements are sold without a prescription, you should not decide on your own whether to take them. That decision depends on your characteristics, health history, and test indicators. Supplements should be selected carefully—and only after consulting a doctor.

Medications

Your doctor may prescribe value 2 or value 3 iron medications for you. The difference between them is that for better assimilation of ferric iron you also need amino acid compounds. These help iron ions are more easily transported to the bone marrow, and ascorbic acid is needed to assimilate ferrous iron. Following your specific lifestyle, dietary habits, and medications that you take regularly, the doctor will choose the optimal dosage and determine the course of the drug intake.

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