Don’t forget to eat foods with THIS nutrient while on your period!
If you are a heavy bleeder and/or feel more tired, sluggish, or even dizzy during your period, your iron levels might need some attention.
Iron plays a major role in transporting oxygen through your blood. When your body loses blood, it also loses the iron stored in your red blood cells. Without enough iron, your body struggles to make hemoglobin (the oxygen-carrying protein in red blood cells), which leads to poor oxygen delivery to your brain and muscles and lower energy.
Even if you're eating relatively well, many women still fall short on iron—especially if they avoid red meat, follow a more plant-forward diet, or have heavier periods.
If you don’t have heavy periods but do have PMS, you still need to be concerned about iron. It’s thought that low levels of iron can make period symptoms worse! So let’s get into everything you need to know about getting more iron!
Best Food Sources of Iron
There are two types of iron in food:
Heme iron, found in animal sources like meat, poultry, and seafood. It’s absorbed more efficiently by the body.
Non-heme iron, found in plant foods like legumes, nuts, seeds, and leafy greens. It's still beneficial, but needs a little more help for proper absorption.
Cycling women require 18 mg of iron per day, pregnant women need 27 mg iron per day, and postmenopausal women need 9mg iron per day.
Below are the basic foods to think about for iron:
Animal-Based Iron Sources (heme iron)
Oysters and mussels - BEST source!
Other fish like salmon, tuna, and cod
Beef and pork
Poultry
Eggs
Liver (for the adventurous—it’s a powerhouse!)
Plant-Based Iron Sources (non-heme iron)
Lentils and beans (black, kidney, chickpeas, etc.)
Tofu and tempeh
Nuts and seeds
Dark leafy greens like spinach, kale, and Swiss chard
Whole grains like quinoa, oats, and brown rice
Simple Strategies to Boost Iron Absorption
Even if you’re eating iron-rich foods, how you eat them matters. Here are some quick tips to help your body make the most of your iron intake:
✅ Start with shellfish listed above if your iron is really low: Oysters and mussels have 6-8 mg of iron in 3 oz (beef only has 2-3 mg). If you like these, it’s a great time to get them as an app at a restaurant. Alternatively, you can get canned oysters and enjoy them with crackers. Personally, I will chop them up finely and add to a pasta dish!
✅ Pair plant-based iron with vitamin C: Vitamin C helps your body absorb non-heme (plant-based) iron much more efficiently. Try:
Lentil (iron) soup with a squeeze of lemon (vitamin C)
Spinach (iron) salad with strawberries or orange slices (vitamin C)
Tofu (iron) stir fry bell peppers (vitamin C)
🚫 Limit tea and coffee with meals: These contain tannins that interfere with iron absorption. Save your coffee or tea for between meals instead. If you’re taking an iron supplement, don’t take with your morning coffee!
✅ Space it out: If you’re taking an iron supplement, try to start with taking it on an empty stomach for optimal absorption. If this causes GI distress, then please take with food. Also, calcium competes with iron for absorption, so if you're taking calcium, it’s best to separate those two by at least an hour or two.
If you’re wanting specific meal ideas, you’ll love my menstrual cycle meal plans. This includes 4 meal plans dedicated to each cycle of the menstrual cycle, including your menstrual phase (aka your period)! The menstrual phase week focuses heavily on meals/snacks that are high in heme iron or non-heme iron paired with vitamin C. You can access them here!
…but don’t go overboard!
While many women are deficient in iron, especially with heavy periods, we also don’t want TOO much iron. I never recommend people to take an iron supplement unless we know for sure that levels are low. Too much iron can cause oxidative stress and inflammation in the body, which is no good. This is why I regularly want my clients to be checking on their iron status every year.
Low iron levels might not just be from heavy periods
If you have heavy periods, this is likely the biggest contributor to your low levels of iron. However, gut health can also be a big contributor, and it’s important not to miss this piece. Things like low stomach acid, H. pylori, or dysbiosis can cause you to have low levels of iron as well. In my initial assessment with clients, I’m asking several questions to get a full picture on what might be contributing to chronic nutrient defiencies such as iron.
Bottom line: don’t ignore iron!
If you’ve been struggling with heavy periods or suspect you might be low in iron, it’s worth getting your levels checked—and in the meantime, making a few food-based changes can really help.
Need help building hormone-supportive meals around your cycle or navigating food sensitivities while staying nourished? That’s exactly what I help my clients do. You don’t have to guess your way through this.
Let’s work together to make sure your nutrition is aligned with your body’s real needs.