Maintain healthy iron levels

How to increase your iron levels

To get enough iron and improve your body's ability to absorb iron, follow these tips:

• Eat well-balanced, iron-rich meals, and take the iron supplements you were given. Iron supplements are the most effective way for you to replenish your iron levels.
• Take iron-rich foods together with foods rich in vitamin C such as citrus fruits and vegetables.This will improve the body's absorption of iron. 
• Avoid drinking tea or coffee and consuming calcium-rich foods (milk, cheese, yogurt) with iron-rich meals or iron supplements. Tannins in tea, caffeine in coffee and calcium reduce iron absorption. Have your coffee or tea after your meals. 
• If you are a vegetarian, you should consume plenty of iron-rich foods. This is because the iron found in plants, such as fruits, vegetables, grains and nuts, is harder for the body to absorb.

Iron requirements for regular donors

The average adult male requires 10 mg of iron daily while the average adult female requires 18 mg daily. If you are a regular blood donor who donates blood every 12 weeks, your daily iron requirement will be higher.  

Only 5% to 10% of the iron in your diet is actually absorbed by your body. Regular donation may not allow enough time for the iron intake from food to make up for the iron loss. Iron supplementation helps to recover your iron stores and haemoglobin to adequate levels. 

List of iron-rich foods

Here's a list of foods that you can eat to get more iron in your diet.