How to Overcome Iron Deficiency with Diet and Supplements

Iron deficiency is a common issue, especially for women with endometriosis¹. The heavy menstrual bleeding and inflammation from this condition can lower iron levels¹, leading to tiredness and feeling unwell. But you can manage and overcome iron deficiency with a good mix of diet and supplements. These tips will help you improve your iron levels and stay healthy.

Boost iron levels with diet, supplements, and monitoring your levels

Know Your Iron Needs

First, understand how much iron you need. Women usually need about 18 mg² of iron daily, but this can be more if you have endometriosis^1,3.

Regularly Check Your Iron Levels

It’s important to keep track of your iron levels, especially if you have endometriosis. A blood tests will show what your current iron levels are. Regular monitoring of your blood levels will show if your iron is improving and help adjust your diet and/or supplements. Continue monitoring even after your levels are normal to fully restore your iron stores³.

Add Iron-Rich Foods to Your Diet

Eating iron-rich foods is a great way to ensure you getting iron from your diet. There are two types of iron: heme and non-heme.

Heme Iron: Found in animal products and better absorbed by the body. Sources include:

Red meat (beef, lamb)
Poultry (chicken, turkey)
Fish (salmon, sardines)
Organ meats (liver)

Non-Heme Iron: Found in plant-based foods and less easily absorbed. You can improve absorption by eating it with vitamin C rich foods⁴. Include:

Dark leafy greens (spinach, kale)
Legumes (lentils, beans, chickpeas)
Tofu and tempeh
Nuts and seeds (pumpkin seeds, sunflower seeds)
Whole grains (quinoa, fortified cereals)

Tip: To boost non-heme iron absorption, eat these foods with vitamin C sources⁴ like citrus fruits, tomatoes, or bell peppers.

Watch Out for Iron Absorption Blockers

Certain foods and drinks can reduce iron absorption. This is important for those with endometriosis.

Tea and Coffee⁵: These drinks have compounds that can cut iron absorption by up to 60%. Enjoy them between meals instead.

Calcium-Rich Foods⁴: Calcium competes with iron for absorption. Try to space out dairy and iron-rich meals.

Phytates⁴: Whole grains like whole wheat, oats, rice, and legumes (such as beans, peanuts, and lentils) contain phytates, which can reduce how well your body absorbs iron. Interestingly, these foods can also be sources of iron. To improve iron absorption from these foods, try pairing them with vitamin C-rich options like oranges, lemons, limes, bell peppers, or tomatoes. Additionally, soaking or sprouting these grains and legumes can help lower their phytate levels.

Consider Iron Supplements

For some women with endometriosis, diet alone may not be enough⁶. Iron supplements can help, especially if your levels are very low. Talk to your healthcare provider to find the right supplement and dosage, as too much iron can be harmful. For best absorption, remember to take your iron supplement at least 30 minutes before a meal or 2 hours before taking other medications.

Adopt Long-Term Strategies

Managing iron deficiency, especially with endometriosis, requires ongoing care.³ Keep eating iron-rich foods, take your supplements if required, be aware of absorption blockers, and have regular check-ups with your healthcare provider.

Dealing with iron deficiency involves a comprehensive approach. Combine dietary changes, mindful supplementation, and regular monitoring to manage your iron levels effectively. Supplements can support your diet but use them with medical advice. Long-term management and regular health checks will help you keep your iron levels healthy and support your overall well-being.

REFERENCES

Gete D G, Doust J, Mortlock S, eta al. Risk of Iron Deficiency in Women With Endometriosis: A Population-Based Prospective Cohort Study. Womans Health Issues. Vol 34, Iss 3, May–June 2024, Pages 317-324. DOI: https://doi.org/10.1016/j.whi.2024.03.004
Office of Dietary Supplements. “Iron.” National Institutes of Health, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Iron-Consumer/. Accessed 30 August 2024.
Atkins H M , Appt S E, Taylor R N, et al. Systemic Iron Deficiency in a Nonhuman Primate Model of Endometriosis. Comp Med. 2018 Aug; 68(4): 298–307 DOI: 10.30802/AALAS-CM-17-000082
Piskin E, Cianciosi D, Gulec S, et al. Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega. Jun 2022. ,Vol 7/Issue 24.
Gunec C B. A Mini Review on The Relationship Between Coffee And Tea Consumption And Iron Absorption in The Gut – Iron Deficiency Anemia. JPN jrnl of clin & med res. Jan. 2023 3(145):1-3. DOI:10.47363/JJCMR/2023(3)145
Mintz J, Mirza J, Young E & Bauckman K. Iron Therapeutics in Women’s Health: Past, Present, and Future. Pharmaceuticals2020, 13(12), 449; DOI: https://doi.org/10.3390/ph13120449

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