Lately we’ve been doing iron infusions left, right and centre — and while our nurses love this (it’s the perfect time to catch up with our patients!), it’s also a great reminder to talk about boosting iron through food.
Hey everyone, Nurse Kiki here!
Lately I’ve been administering iron infusions more frequently than ever — many people are walking into the clinic feeling tired, short of breath, or just “off” — and tests often reveal iron deficiency.
Iron plays a crucial role in your body: it helps form haemoglobin (to carry oxygen), supports your immune system, and gives you the energy to get through your day. Low iron can leave you feeling wiped out, foggy, or weak.
While infusions are a great option when deficiency is significant, one of the best things you can do is support your iron levels through food. Over time, good nutrition can reduce how often you need intravenous support.
Here’s how to do it (and a few practical tips I use myself):
There are two “types” of iron in food:
Some iron-rich foods you can include regularly:
Here are some nurse-approved tricks to help your body absorb iron more effectively:
Pair iron with vitamin C
Vitamin C helps boost the absorption of non-heme iron, which is the type of iron found in plant-based foods. Try adding citrus, berries, capsicum, or tomatoes to your meals for a natural boost.
Avoid inhibitors at the same time
Certain foods and drinks can block iron absorption. To maximise your iron intake, avoid drinking tea, coffee, or consuming high-calcium foods or soy products around your iron-rich meals.
Cook in cast iron pans
Cooking in a cast iron skillet can add a little extra iron to your food. This works especially well for stews, eggs, and sauces, giving your meals a subtle nutritional boost.
Maintain variety in your diet
Different iron-rich foods offer unique nutrients, so it’s important to rotate between animal and plant sources throughout the week. This ensures you get a broad range of nutrients to support overall health and iron levels.
Sometimes, iron from food isn’t enough — especially if your stores are very low, you have ongoing losses (e.g. heavy periods, GI losses), or absorption is impaired. In those cases, iron infusions can restore your levels more rapidly under safe medical supervision.
At Next Practice, our team (including me!) offers iron monitoring and infusion services. If you've been feeling exhausted or have symptoms of deficiency, talk to us — we’ll check your iron indices, help with a tailored diet plan, and if needed, provide infusion therapy.
