HOW TO IMPROVE LOW IRON LEVELS (7 science-backed tips!)

Summary

This video offers seven evidence-based tips to enhance iron absorption and increase iron levels, essential for combating symptoms like fatigue and dizziness. It emphasizes the importance of consuming a variety of iron-rich foods daily, pairing them with vitamin C to boost absorption, and using non-enameled cast iron cookware. Additionally, it advises against consuming coffee and tea with meals, taking calcium supplements simultaneously, and overusing antacids, as these can hinder iron absorption. The video also touches on the significance of identifying underlying causes of low iron levels with professional medical advice, especially for women planning pregnancy.

Takeaways

• 🍽️ Consuming a variety of iron-rich foods daily is crucial for maintaining iron levels and preventing deficiencies.
• 🥩 Both heme iron from animal sources and non-heme iron from plant sources are important, but heme iron is more easily absorbed by the body.
• 🍊 Pairing iron-rich foods with vitamin C can significantly enhance iron absorption due to the properties of vitamin C.
• 🌾 Soaking and straining beans, lentils, and grains before cooking can reduce phytic acid levels, improving iron availability.
• ☕ Avoiding coffee and tea during meals can prevent their compounds from inhibiting iron absorption.
• 💊 Taking calcium supplements or consuming fortified beverages with meals can interfere with iron absorption, so they should be taken separately.
• 💊 Over-the-counter antacids can reduce stomach acid, which is necessary for digesting food and absorbing iron, so they should be used cautiously.
• 🍳 Using non-enameled cast iron cookware can provide an additional source of iron, especially when cooking acidic and moist foods for a long time.
• 👩‍⚕️ If iron levels remain low despite dietary changes and supplementation, it's important to consult a doctor to explore underlying health issues.
• 🤰 Women planning to become pregnant should check their iron levels and aim to improve them before conception to prevent iron deficiency anemia during pregnancy.

Q & A

What are some common symptoms of low iron levels?

Common symptoms of low iron levels include fatigue, dizziness, dry skin, and sometimes even hair loss.

Why is it important to eat a variety of iron-rich foods regularly?

Eating a variety of iron-rich foods regularly is important to ensure a diverse intake of nutrients and to avoid limiting the body's access to essential iron.

What types of foods are typically rich in iron?

Foods rich in iron include meats, seafood, beans, lentils, grains, nuts, seeds, and some fruits and vegetables.

What is the difference between heme iron and non-heme iron?

Heme iron is found in animal foods and is generally better absorbed, while non-heme iron is found in both plant and animal foods and is slightly harder to absorb.

How can vitamin C help with iron absorption?

Vitamin C can boost iron absorption by pairing iron-rich foods with vitamin C rich foods, which enhances the body's ability to absorb non-heme iron.

Why should you avoid consuming coffee and tea with meals if you're trying to increase iron levels?

Coffee and tea contain compounds like caffeine, tannins, and polyphenols that can inhibit iron absorption, with one study showing a 60% reduction in iron absorption from a meal with just one cup of black tea.

What is the impact of calcium supplements on iron absorption?

Calcium makes it harder to absorb iron, so it's recommended to take calcium supplements separately from iron-rich meals to avoid interference.

Why should over-the-counter antacids be avoided when trying to increase iron levels?

Over-the-counter antacids reduce stomach acid, which is crucial for digesting food and absorbing iron. Low stomach acid levels can make it difficult to absorb iron effectively.

How can cooking with non-enameled cast iron cookware potentially increase iron intake?

Cooking acidic, moist foods for a long time in new cast iron cookware can leach iron from the cookware into the food, providing an additional source of iron.

What should you do if you've tried all the tips in the video and your iron levels are still not improving?

If iron levels are not improving despite following the tips and taking prescribed supplements, it's important to consult a doctor to explore underlying causes such as celiac disease, Crohn's disease, or heavy menstrual bleeding.

Why is it particularly important for women of childbearing age who are planning to get pregnant to check their iron levels?

It's important because many women experience iron deficiency anemia during pregnancy. Knowing and improving iron levels before getting pregnant can help prevent complications.

Outlines

00:00

🍽️ Boosting Iron Levels with Diet

The video script starts by discussing the negative effects of low iron levels, such as fatigue, dizziness, and hair loss. The first tip provided is to consume a variety of iron-rich foods daily, including meats, seafood, beans, lentils, grains, nuts, and seeds. The speaker suggests looking up a list of these foods online and selecting those that can be incorporated into one's regular diet. They also offer pre-made lists for omnivores and vegans/vegetarians with check boxes for easy meal planning. Additionally, the script distinguishes between heme iron found in animal foods and non-heme iron found in plant foods, noting that heme iron is more easily absorbed.

05:01

🥦 Enhancing Iron Absorption with Vitamin C and Other Tips

The second paragraph delves into methods to enhance iron absorption, starting with the recommendation to pair iron-rich foods with vitamin C rich foods to boost absorption. Examples given include beans with tomatoes and almonds with strawberries or oranges. The speaker also advises against consuming coffee and tea with meals due to their compounds that inhibit iron absorption. Furthermore, they caution against taking calcium supplements with meals, as calcium can interfere with iron absorption, and suggest the same for fortified beverages. The paragraph also touches on the importance of not relying on over-the-counter antacids, as they can reduce stomach acid necessary for digestion and iron absorption. The final tip is to consider using non-enameled cast iron cookware, which can add an extra source of iron to food, especially when cooking acidic and moist foods for extended periods. However, this method should not be the sole source of iron, and caution is advised for those with high iron levels or young children.

Keywords

💡Iron levels

Iron levels refer to the amount of iron present in the body, which is essential for the production of hemoglobin and the transportation of oxygen in the blood. The video's theme revolves around addressing low iron levels, a condition that can cause symptoms like fatigue and hair loss. The script discusses various tips to boost iron absorption and increase iron levels in the body.

💡Fatigue

Fatigue is a feeling of tiredness or lack of energy. In the context of the video, fatigue is mentioned as a symptom of low iron levels. The script emphasizes the importance of addressing this issue by consuming iron-rich foods and following other suggested tips to alleviate the symptom of fatigue.

💡Iron-rich foods

Iron-rich foods are those that contain significant amounts of iron, which is vital for maintaining healthy iron levels. The script lists various types of iron-rich foods, including meat, seafood, beans, lentils, grains, nuts, and seeds, and suggests incorporating them into one's daily diet to combat low iron levels.

💡Heme iron

Heme iron is a type of iron found primarily in animal-based foods. It is more easily absorbed by the body compared to non-heme iron. The video script explains that heme iron is better absorbed and provides tips on how to enhance the absorption of non-heme iron found in plant foods.

💡Non-heme iron

Non-heme iron is the type of iron found in plant-based foods and is less readily absorbed by the body than heme iron. The script discusses strategies to improve the absorption of non-heme iron, such as consuming it with vitamin C rich foods to enhance its bioavailability.

💡Vitamin C

Vitamin C is an essential nutrient that plays a crucial role in boosting iron absorption, especially non-heme iron. The video script suggests pairing iron-rich foods with vitamin C rich foods, such as tomatoes or strawberries, to improve the body's ability to absorb iron.

💡Phytic acid

Phytic acid, also known as phytate, is a substance found in certain plant foods that can inhibit the absorption of iron. The script recommends soaking and straining beans, lentils, and grains to reduce the phytic acid content, thereby improving iron absorption.

💡Calcium supplements

Calcium supplements are mentioned in the script as a potential hindrance to iron absorption. The video advises against taking calcium supplements with meals that are rich in iron, as calcium can interfere with the body's ability to absorb iron effectively.

💡Antacids

Antacids are medications that reduce stomach acid. The script warns against the overuse of over-the-counter antacids, as they can decrease stomach acid levels, which is necessary for the digestion of food and absorption of iron. It suggests finding alternative solutions for digestive issues.

💡Cast iron cookware

Cast iron cookware is suggested in the script as a potential source of additional iron. When cooking acidic and moist foods in cast iron for a long time, some iron from the cookware can leach into the food. However, the script notes that this should not be relied upon as a primary source of iron.

💡Stomach acid

Stomach acid is essential for digestion and the absorption of nutrients, including iron. The script points out that low stomach acid levels can impair iron absorption and suggests that individuals with digestive issues or those using antacids should consult with a doctor to address this.

Highlights

Having low iron levels can cause symptoms like fatigue, dizziness, dry skin, and hair loss.

Seven science-backed tips are discussed to boost iron absorption and increase iron levels.

Eating a variety of iron-rich foods daily is crucial for preventing nutrient ruts.

Iron can be found in meat, seafood, beans, lentils, grains, nuts, seeds, fruits, and vegetables.

Suggestions to find and maintain a list of iron-rich foods for regular consumption.

Differentiating between heme iron from animal sources and non-heme iron from plant and animal sources.

Vitamin C can significantly boost the absorption of non-heme iron.

Pairing iron-rich foods with vitamin C rich foods enhances iron absorption.

Soaking and straining beans, lentils, and grains before cooking can improve iron absorption.

Phytic acid in beans, lentils, and grains can hinder iron absorption.

Avoiding coffee and tea with meals can prevent a reduction in iron absorption.

Calcium supplements should not be taken with meals if you are trying to increase iron levels.

Over-the-counter antacids can reduce stomach acid, affecting iron absorption.

Non-enameled cast iron cookware can provide an additional source of iron.

Cooking acidic, moist foods in cast iron for a long time can increase iron intake.

If iron levels do not improve with dietary changes and supplements, consult a doctor for underlying issues.

For women planning to become pregnant, knowing and managing iron levels is essential.

Transcripts

[Music]

having low iron levels can really suck

their symptoms such as fatigue dizziness

dry skin sometimes even hair loss so if

you're struggling with low iron today's

video is for you i'm going to discuss

seven science-backed tips to boost your

iron absorption and also increase your

iron levels if you're interested keep

watching

tip number one is to eat more iron-rich

foods now this is a rather obvious tip

but i have to mention it because

sometimes we end up in a rut and when

we're in our what we don't eat a variety

of foods we're eating the same things

again and again and that can limit the

variety of nutrients we get so it's

really important to eat a variety of

foods and to get your iron rich foods on

a regular basis not just once or twice a

week but every single day

so which foods have iron a lot of foods

have iron i can't possibly list all of

them but basically meat seafood beans

lentils as well as grains and some nuts

and seeds and also some fruits and

veggies have iron in them too my

suggestion is to go online look for a

list of iron-rich foods and pick the

ones that you think you can have on a

regular basis the things that you like

and put them down on a sheet of paper

and stick that up on the fridge that way

you're able to look at that list every

single day and you're more likely to eat

those items now if you want to make your

life easier i already have a solution

for you

i already have lists for you so i have a

list for omnivores and i have a list for

vegans and vegetarians you can print

these lists and stick them up on your

fridge and they have little check boxes

on them so you can check off the foods

that you want to enjoy more often

for the foods on the list i would

suggest picking whole foods and

minimally processed foods typically

whole foods and minimally processed

foods have a lot more iron than hyper

processed foods before we move on to the

next tip i need to mention that there

are two different kinds of iron in our

foods there's heme iron that's found in

animal foods and then there's non-heme

iron that's found in plant foods as well

as animal foods heme iron is generally

better absorbed and non-heme iron is a

little harder to absorb so there are

things that you could do to boost the

absorption of that non-heme iron and

that's what i'm going to discuss in the

rest of the video so let's move on to

tip number two

eat something with vitamin c with your

iron-rich meals so vitamin c can help

boost the iron absorption so a very

simple thing that you could do is every

single time you eat iron rich foods pair

them with vitamin c rich foods as an

example let's say you were to eat beans

beans are a source of iron if you pair

those beans with tomatoes that will

boost your iron levels another example

is almonds almonds have iron and iron

and almonds is a non-heme type and it's

difficult to absorb so you can have the

almonds with strawberries or an orange

that has vitamin c

and that will help you absorb that iron

a lot better

if you're interested in a list of

vitamin c rich foods as well as

combinations of iron and vitamin c i do

have that in my info guide which you can

find in the description as well as a pin

comment you can print those sheets out

and again you can stick them up on your

fridge as well tip number three soak and

strain your beans lentils and grains

before you cook them if you eat beans

lentils and grains they can be a source

of iron but it can be very difficult to

absorb that iron because of something

known as phytic acid or phytates these

phytates make it really difficult to

absorb the iron because they kind of

lock that iron up so what can you do

there are a number of things that you

can do you can soak you can ferment you

can sprout but to be honest for the

majority of people fermenting and

sprouting their beans and lentils is

just too much work so soaking is

something that you could try if you've

never soaked before i do have some

information below it's very simple so

basically what i do is before i cook any

beans and lentils or grains i will soak

them in water overnight strain the water

out and then cook it in fresh water and

that makes it easier to digest them and

also makes it easier to absorb the iron

tip number four avoid coffee and tea

with your meals now i'm not saying to

avoid coffee and tea all the time just

with your meals both coffee and tea have

compounds such as caffeine tannins and

polyphenols that make it hard to absorb

iron in fact in one study just one cup

of black tea reduce the absorption of

iron from a meal by 60 so that's a

significant amount and one simple change

you can make is to not have coffee and

tea with your meals have it in between

your meals

tip number five avoid calcium

supplements with your meals calcium

makes it harder to absorb iron so if you

are struggling with your iron levels and

let's say you take calcium supplements

try not to take them with your iron-rich

meals take them separately and i would

also apply this knowledge to fortified

beverages so if you're drinking

fortified plant milks and you are really

struggling with your iron levels maybe

it's a better idea to take them

separately from your iron-rich foods

tip number six is to avoid taking

over-the-counter antacids unless you

absolutely need to take them i'm not

talking about doctor prescribed antacids

if your doctors prescribe them please do

take them this is a discussion for you

to have with your doctor but i am

talking about over the counter and acids

such as tums i went through this phase

10 years ago and i used to take tums

every single day after a meal it made me

feel better but i did not realize the

harm in doing so when we take antacids

such as tums it reduces our stomach acid

but our stomach acid is really really

important for us to digest

food and to actually absorb iron if your

stomach acid levels are low because of

something like antacids or low in

general it can be very difficult to

absorb iron so if you're popping

antacids like pills please don't find

another solution for your digestive

issues talk to your doctor to see if

there's something else that you could do

now even if you don't take antacids you

could have low stomach acid a lot of

people have low stomach acid so in my

info guide i have more information on

low stomach acid symptoms so you can

read through that and see if you have

any of the symptoms and i also have a

few suggestions

tip number seven is to use non-enameled

cast iron cookware there are studies

that show that if you cook in cast iron

cookware especially new cast iron

cookware and you're cooking something

that is acidic that is moist and you're

cooking for a long time maybe something

like applesauce there is some iron from

the cast iron coke where that ends up in

the food and then you end up observing

it so it is kind of like an add-on

source of iron now the problem with this

is the majority of foods we cook we're

not really cooking for that long and

they're typically dry so you can't rely

on this as a source of iron by any means

and i would say that if you have anyone

in your family who has very high iron

levels and you have very young children

too you may not want to cook in cast

iron for them because they may not need

the extra iron

now let's say you've tried everything in

this video and let's say you're also

taking dr prescribed supplements and

your iron levels are still not budging

there might be something else at play so

you need to get to the root cause of the

problem and in order to do that you need

to talk to your doctor have a deeper

discussion with them things like celiac

disease if you have undiagnosed celiac

disease you have no idea that's going on

it could cause low iron levels because

of that gut inflammation your body is

unable to absorb iron same with

something like crohn's disease also if

you have heavy menstrual bleeding that

can also cause low iron so this is

definitely something that you want to

discuss with your doctor to figure out

if there's something else going on and

once you address that problem maybe your

iron levels will go up i have a special

note for women of child varying age who

are planning to get pregnant in the next

year or so if you are planning to have

children and you're planning to get

pregnant it is very important to know

what your iron levels are if you haven't

gotten them tested already go to your

doctor get them tested because a lot of

women go through iron deficiency anemia

when they are pregnant just something to

keep in mind to get your iron levels up

before you get pregnant if you can so

talk to your doctor get those levels

tested

[Music]

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