Iron Deficiency Anemia

Iron-rich foods: grass-fed red meat, liver and organ meats (highest bioavailable heme iron), dark leafy greens, lentils, beans, pumpkin seeds, quinoa, blackstrap molasses, pair plant-based iron sources with vitamin C foods (citrus, bell peppers, tomatoes, broccoli) to enhance absorption, avoid iron blockers (coffee, tea, dairy, calcium supplements) within 2 hours of iron-rich meals or supplements, cook in cast iron pans (increases iron content of food), adequate protein for hemoglobin production, if vegetarian/vegan: supplement is often necessary despite good diet.

Address heavy menstrual bleeding (consider hormonal issues, fibroids, endometriosis), avoid NSAIDs if possible (cause GI bleeding), space out blood donations if frequent donor, optimize stomach acid (avoid PPIs unless absolutely necessary, use bitters, apple cider vinegar with meals), treat constipation from iron gently (magnesium, fiber, probiotics), adequate sleep (body produces RBCs during sleep), moderate exercise (improves but intense exercise can increase iron losses through foot strike hemolysis and sweat).