How Can I Get More Iron From My Diet?

Key Information

  • Eating more iron-rich foods can help build and maintain your iron stores alongside any medical treatment you are receiving.
  • Good sources include dark green leafy vegetables, red meat, poultry, beans, lentils, peas and dried fruit.
  • Tea, coffee, milk and dairy products can reduce iron absorption when taken at the same time as iron-rich meals or iron supplements.
  • Try to leave about an hour between tea, coffee or dairy and your iron-rich meal or iron supplement.

Which Foods Are Good Sources of Iron?

Try to include a range of iron-rich foods in your meals:

  • Dark green leafy vegetables, such as spinach, kale and broccoli.
  • Red meat, such as beef and lamb, as well as chicken and turkey.
  • Beans, lentils and peas.
  • Dried fruit, such as apricots, prunes and raisins.

What Can Affect Iron Absorption?

Tea, coffee, milk and dairy products can make it harder for your body to absorb iron, particularly from plant-based foods or iron supplements.

Avoid having these at the same time as your iron-rich meal or iron supplement. Waiting about an hour can help.

When Should I Contact the Practice?

Contact Blithehale Medical Centre if you are finding it difficult to include enough iron in your diet, or if you have specific dietary needs or restrictions.

Further Information

For more information, please use the links below.

Last reviewed: 02 September 2026
Next review due: 02 September 2029