How to Actually Fix Iron Deficiency and Anaemia

Renee Grandi
Jun 5
6 min read

Iron deficiency is one of the most common nutrient deficiencies worldwide, but the approach to fixing it is often far too simplistic. Many people are handed iron tablets and told to come back in three months, with little understanding of why the deficiency happened in the first place, what cofactors are needed for proper absorption, or what hidden barriers may be blocking iron metabolism altogether.

If you’ve been struggling with chronic fatigue, brain fog, hair loss, breathlessness, anxiety, or heavy periods, and your iron or ferritin levels are low, this article is for you.

First: What Actually Causes Iron Deficiency?

Before we can fix iron deficiency, we need to understand why it’s happening. Iron is not just about intake—it’s about absorption, conversion, storage, utilisation, and loss. Here are some of the most common causes:

Digestive Dysfunction and Gut Health

Low stomach acid (hypochlorhydria) – prevents iron from being solubilised and absorbed
H. pylori infection suppresses stomach acid and damages the gastric lining
Inflammatory bowel disease (IBD) reduces iron absorption and increases loss through inflammation
Coeliac disease or gluten sensitivity damages villi where iron is absorbed
Small intestinal bacterial overgrowth (SIBO) – competes for nutrients and affects absorption
IBS – often associated with dysbiosis, inflammation, or leaky gut, which interfere with iron uptake

Nutrient Cofactor Deficiencies

Low vitamin C reduces the conversion of ferric to ferrous iron for absorption
Low B12, folate, or B6 – essential for red blood cell (RBC) production
Low copper impairs iron transport
Low vitamin A reduces iron mobilisation from stores

Other Root Causes

Heavy menstrual bleeding or postpartum depletion
Hidden blood loss (e.g. from GI ulcers, haemorrhoids)
Frequent use of NSAIDs or PPIs (which impair absorption or cause bleeding)
Chronic inflammation elevates hepcidin, a hormone that blocks iron absorption
Autoimmune diseases or infections
Vegan or vegetarian diets not balanced with absorbable iron forms

To explore these in more depth, visit: 👉 What Causes Iron Deficiency: The Underlying Factors You Need to Know

Step 1: Identify Your Root Cause

No amount of beef liver or iron supplements will work long-term if the root cause isn’t addressed. That means testing, not guessing. For some, this may involve stool testing for pathogens, a SIBO breath test, nutrient analysis, heavy metal testing, or hormone and thyroid panel tests. Everyone’s root cause is different. For one person, it’s heavy periods and low B12. For another, it’s H. pylori and zinc imbalance. Tailoring your plan is non-negotiable.

If you're sick of feeling flat, foggy, and let down by band-aid solutions, the most efficient and powerful way to restore your energy and iron status is by working with someone who understands the whole picture. At the Women's Integrative Health Clinic, we uncover root causes, map your symptoms to your lab markers, and personalise every step of your recovery. If you're tired of trying to piece it together yourself, this is your shortcut to real answers and real relief.

Step 2: Focus on Iron-Boosting Foods

While you work on the root cause, food is your first foundation. Here’s a breakdown of iron-rich foods and nutrient-dense support:

List of Heme Iron-Rich Foods (Most Absorbable)

(Iron content based on approximate values per 100g unless otherwise noted)

Food Source	Approx. Iron (mg)	Notes
Organic beef liver	9–11 mg	Also rich in B12, copper, vitamin A
Organic chicken liver	9 mg	More palatable for some; smaller portion = high yield
Lamb liver	7–8 mg	Great for iron-sensitive individuals
Beef heart	4.5 mg	Nutrient-dense and mild in flavour
Beef kidney	4 mg	High in selenium and iron
Osso buco (beef or veal shank)	3.5–4 mg	Slow-cooked bone-in cut rich in marrow and minerals
Kangaroo fillet	4 mg	Extremely lean and rich in iron and zinc
Venison (wild deer)	3.5–4 mg	Excellent source of highly absorbable iron
Bison	2.5–3.5 mg	Leaner than beef, with slightly higher iron
Duck (especially leg and thigh)	2.7–3.0 mg	Fatty but nutrient-rich dark meat
Grass-fed beef steak (ribeye, sirloin)	2.6–2.9 mg	Classic staple source of heme iron
Lamb shoulder or backstrap	2.0–2.5 mg	Mild and easy to digest; great in stews
Beef mince (90% lean)	2.2 mg	Easy for those with digestive sensitivity
Slow-cooked oxtail or beef cheeks	2–2.5 mg	High in collagen, iron, and nourishing fats
Chicken thigh (skin on)	1.3–1.8 mg	Higher in iron than breast, especially when pasture-raised
Turkey leg or thigh	1.5–1.8 mg	Underrated source of heme iron and protein
Sardines (with bones)	2.5 mg	Also high in omega-3s, calcium, and B12
Anchovies	3.0 mg	Small amount packs a big punch nutritionally
Liverwurst or pâté (traditional)	Varies, ~6–8 mg per 100g	Easy-to-eat form of liver, ideal for snacks or spreads

Practitioner Tip:

When building an iron recovery plan, use slow-cooked cuts (such as osso buco, oxtail, or beef cheeks) to enhance digestibility and pair them with vitamin C-rich ingredients (like lemon, parsley, or tomato) to boost absorption. Organ meats, such as liver, heart, and spleen, are among the most powerful tools available for rebuilding ferritin, haemoglobin, and energy in the long term.

Non-Heme Iron (plant-based)

Cooked spinach (3.6 mg per 1 cup)
Lentils (3.3 mg per 1 cup)
Tofu (3.0 mg per 150g)
Pumpkin seeds (2.5 mg per 30g)
Quinoa (2.8 mg per cup)

Iron-Rich Superfoods and Herbs

Organic beef liver capsules
Spleen capsules (high in heme iron and natural B12)
Yellow dock, nettle leaf, dandelion root
Molasses (1.2 mg per tablespoon)
Camu camu or acerola (rich in vitamin C)

Iron-Enhancing Pairings

Combine non-heme iron foods with vitamin C-rich foods like capsicum, strawberries, or citrus
Avoid calcium-rich foods or tea/coffee with meals

Iron-Cleansing and Building Juice

1 small raw beetroot
1 handful parsley
1 handful spinach
1/2 lemon (peeled)
1 green apple
1/2 cucumber
1 inch ginger
Juice and drink with or after meals to support red blood cell synthesis.

Step 3: Use the Right Supplement (if needed)

Most commonly prescribed iron forms—like ferrous sulphate—cause nausea, constipation, and gut inflammation because they activate hepcidin, the body’s iron-blocking hormone.

These forms flood the gut with unbound iron, which:

Feeds pathogens and bad bacteria
Causes oxidative stress
Worsens absorption over time

Best Iron Supplement Forms

Iron bisglycinate – gentle on the gut and well absorbed
Liposomal iron – even better tolerated in sensitive individuals
Beef liver or spleen capsules – great for those with low ferritin and fatigue
Always pair with vitamin C, and ensure B12, folate, copper and zinc are balanced

Important: Your body cannot absorb more than ~24 mg of elemental iron at one time, so mega-doses often do more harm than good. More is not better.

Step 4: Address What’s Blocking Absorption

Even the best supplement will not work if your body cannot absorb it. Here are common blockers:

Things That Interfere With Iron Absorption

Coffee and black tea (tannins bind iron)
Calcium-rich foods or supplements (compete for absorption)
High dose magnesium or zinc (compete for receptors)
Antacids or proton pump inhibitors (reduce stomach acid)
Chocolate or high-oxalate foods (can bind iron)
Chronic inflammation (raises hepcidin, blocks iron)

Medications That Deplete or Interfere with Iron

NSAIDs (cause GI bleeding)
PPIs (block stomach acid)
Antibiotics (disrupt microbiome)
Metformin (may reduce absorption over time)

Step 5: Choose Iron-Boosting Meals

Slow-cooked and mineral-rich meals are ideal because they are easier to digest and rich in collagen, B vitamins, and cofactors for red blood cell production.

Iron-Rich Meal Ideas (7-Day Plan Style)

Day 1: Breakfast – Scrambled pasture-raised eggs with parsley, beetroot, and grass-fed bacon

Lunch – Lamb and lentil soup with bone broth and citrus-dressed greens

Dinner – Beef liver pâté on sourdough, with a rocket and orange salad

Day 2: Breakfast – Smoothie with beetroot, spinach, camu camu, banana, molasses and lemon

Lunch – Grass-fed beef and salad with roasted capsicum

Dinner – Chicken thigh bone broth with root vegetables and turmeric

Day 3: Breakfast – Organic breakfast sausage with sautéed spinach and poached eggs

Lunch – Sardines on seeded crackers with lemon and parsley

Dinner – Slow-cooked lamb shoulder with rosemary and roasted garlic

Day 4: Breakfast – Kangaroo mince hash with sweet potato, onion, and thyme

Lunch – Chicken liver stir fry with ginger, broccoli and tamari

Dinner – Grass-fed steak with roasted beetroot and greens

Day 5: Breakfast – Bone broth mug with slow-poached eggs and salmon

Lunch – Nettle and dandelion pesto chicken salad with pumpkin seeds

Dinner – Organic beef bolognese with zucchini noodles and basil

Day 6: Breakfast – Chia pudding with berries, molasses and vitamin C powder

Lunch – Chicken thigh with wild rice and kale slaw

Dinner – Slow-cooked beef cheeks with bone broth and root veg mash

Day 7: Breakfast – Scrambled eggs, beet juice, and pasture-raised sausage

Lunch – Zucchini, chickpea and lamb fritters with lemon-tahini drizzle

Dinner – Braised oxtail stew with marrow bones and iron-rich greens

Snacks: beet hummus with crackers, hard-boiled eggs, citrus slices, trail mix with pumpkin seeds, roasted liver bites, broth with sea salt, beef jerky, mince balls.

One Size Doesn’t Fit All

Iron deficiency is not just about taking a tablet. It is about restoring what has been lost, understanding why it happened in the first place, and giving your body the tools to heal.

Your iron plan needs to be personalised. If you’ve been stuck on low levels despite trying “everything,” you probably haven’t been given the full picture yet.

Working with a practitioner who knows how to find the root cause can save you years of trial and error. At the Women’s Integrative Health Clinic, we connect the dots between your symptoms, test results and deeper imbalances to create a path that actually works for you.

👉 Visit our clinic resources or book a free 10-minute call at www.womensintegrativehealthclinic.com.au to start uncovering your root cause and restoring true iron resilience.