Nutritionist Shares 6 Simple Hacks to Boost Iron Absorption Every Woman Should Know

Many women continue to struggle with fatigue, dizziness, hair fall and low energy despite eating iron-rich foods or taking supplements. According to functional nutritionist and hormone health specialist Shikha Gupta Kashyap, the issue is often not iron intake, but poor absorption.

With over 15 years of experience in hormone health, PCOS, thyroid disorders and gut optimisation, Shikha explains that iron deficiency symptoms can persist when the body is unable to properly absorb the mineral. She recently shared practical, science-backed strategies to improve iron absorption and support overall health.

Why iron absorption matters

Symptoms such as constant tiredness, breathlessness, headaches and low motivation may indicate that iron is not being absorbed efficiently. Simply increasing supplement dosage may not help unless absorption is optimised.

6 effective hacks to improve iron absorption

1. Pair iron with vitamin C
   Consuming iron-rich foods with vitamin C sources like lemon, amla or oranges can significantly enhance absorption, especially for plant-based iron.
2. Avoid tea and coffee around meals
   Tea and coffee can reduce iron absorption by up to 60 percent. Maintain at least a one-hour gap before and after consuming iron-rich foods or supplements.
3. Separate iron and calcium intake
   Milk and other calcium-rich foods interfere with iron absorption. Keep a one-hour gap between calcium and iron consumption.
4. Do not take iron with thyroid medication
   Iron supplements can interfere with thyroid medicine absorption. Always take them at different times.
5. Support gut health
   Gut inflammation can block iron uptake. Improving digestion and reducing inflammation helps the body absorb nutrients more efficiently.
6. Improve stomach acid levels
   Adequate stomach acid is essential for iron absorption. Low acidity can impair digestion and reduce nutrient uptake.

Best dietary sources of iron

Vegetarian sources:
Spinach, beetroot, rajma, chole, sesame seeds, pumpkin seeds, halim seeds, jaggery, dates, ragi, tofu and methi

Non-vegetarian sources:
Eggs, chicken liver, red meat, fish and prawns

A gut-friendly iron supplement option

For those who experience digestive discomfort from iron supplements, Shikha recommends iron bisglycinate, a form that is gentler on the stomach and better tolerated by most people.

By focusing on absorption, gut health and smart food pairing, women can significantly improve their iron levels and overall wellbeing.