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10 Tips to Keep Your Blood Iron Levels in Check

Iron is an essential mineral that our bodies needs to do things like producing hemoglobin.

It also helps move oxygen in our body, makes energy, helps our brain work well, and keeps our immune system strong.

Iron can be found in lots of foods like meat, chicken, fish, beans, and green veggies. Getting the right amount of iron in our diet can be challenging sometimes.

Having too little or too much iron in your blood can cause several health problems. Not having enough iron can make you feel tired, weak, and more likely to get sick, leading to a condition known as iron deficiency anemia.

In this post, we will give you some helpful tips to keep your blood iron levels in check.

Whether you want to improve the absorption of iron in your blood, or avoid not having enough, these tips will help you make smart decisions about what you eat.

You’ll feel healthy, energetic, think better, and have a sense of well-being.

Tips To Keep Your Blood Iron Levels in Check

It’s important to pay attention to your iron levels because, both iron deficiency and having too much iron in the blood can actually be bad for your health.

If you want to balance your blood iron levels, here are a few handy tips to help you out:

1. Know Your Numbers

To begin, get a blood test to check your iron levels. Knowing the current level of your blood iron is the first step to creating a suitable plan to restore balance. So don’t hesitate to schedule that blood test to get the information you need.

2. Eat Iron-Rich Foods

To make sure you’re getting enough iron to support your needs, include foods in your diet that are rich in this mineral.

Some great sources of dietary iron are lean red meat, poultry, beans, lentils, and leafy green vegetables like spinach.

3. Limit Iron Blockers

Some substances blocks iron from absorbing into your body, such as epigallocatechin gallate found in green tea, and chlorogenic acid in coffee.

So if you’re trying to get more iron from your food, avoid drinking too much green tea or coffee with your meals.

4. Avoid Calcium and Iron Interactions

Calcium can stop our bodies from absorbing iron, so it’s best not to have foods that are high in calcium and foods that are rich in iron at the same time.

This means you might want to avoid having dairy products like cheese with iron-rich foods.

To help your body absorb iron better, space out the time when you consume certain nutrients by a few hours. By doing this, you can boost the absorption of iron.

So, for example, if you have a meal that is high in iron, wait a few hours before drinking your beverages.

5. Be Mindful of Iron Supplements

Be a little cautious when taking iron supplements. Make sure you follow the prescription and instructions on the label to prevent getting too much iron in your blood.

Taking extreme high amounts of iron supplements can cause a condition known as Hyperferritinemia.

6. Don’t Forget Vitamin B12

Vitamin B12 helps your body absorb iron and makes healthy red blood cells. You can get vitamin B12 from foods like meat, fish, dairy products, and foods that have been fortified with it. Make sure to include these sources into your diet.

7. Manage Your Menstrual Cycle

Women who are experiencing heavy periods are likely to have low levels of iron. To manage and prevent this, pain relievers like ibuprofen can help. Taking warm baths may also provide relief.

8. Avoid Self-Diagnosis

Sometimes, certain symptoms can show that your iron levels are low, but they could also be related to other health conditions.

Don’t try to diagnose yourself, trust doctors and healthcare experts who can give you the right information and advice about your health.

9. Stay Hydrated

Drink enough water every day to stay healthy. Hydration helps keep your blood volume at a good level and carries important nutrients, like iron, throughout your body. So, try to drink an adequate amount of water throughout the day to stay hydrated.

10. Regular Exercise

Regular exercise is good for your body in many ways. It can help your blood flow better and makes sure that iron is spread around your body properly.

To keep your body healthy and improve iron metabolism, try to do about 150 minutes of exercise each week. Exercise that makes you breathe a little harder and makes your heart beat faster is a good choice.


Keeping iron levels in balance is essential for your health. Both iron deficiency and having too much iron can cause health problems.

That’s why it’s important to pay attention to how much iron you consume.

By following these tips in this article, you’ll feel energized, think better, boost your immune system, feel healthier and better in general.

Remember, small dietary changes and lifestyle choices can go a long way in maintaining healthy iron levels and promoting a healthier you.

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