Feeling tired all the time? It could be low iron.
If you're constantly tired, low on energy, or feeling like you're doing all the “right things” but still running on empty, low iron could be playing a role.
Iron is an essential mineral we need to get through food. It’s best known for its role in oxygen transport, but it also supports brain function, energy metabolism and immunity. And for women in particular, it’s a nutrient worth paying attention to.
If you struggle to get in enough iron, download my free one-day meal plan that delivers 18mg iron (+28g protein). And if you want to know what foods or things block iron absorption read this post.
Why iron matters for energy and everyday health
Iron helps your body make haemoglobin, a protein in red blood cells that carries oxygen from your lungs to your tissues. If you’re not getting enough, your body might struggle to deliver oxygen effectively, leaving you fatigued and flat, even after a good night's sleep.
Other signs of low iron can include:
Feeling cold often
Pale skin
Dizziness
Poor concentration
Low mood
Compromised immunity
The two types of iron in food
There are two forms of iron in our diet, and understanding the difference can help you make better choices for your energy and wellbeing:
1. Haem iron
Found in animal-based foods like:
Beef, lamb, kangaroo
Chicken, turkey
Fish, shellfish
Organ meats like liver
This type of iron is absorbed more efficiently by the body—so if you're not vegetarian or vegan, including small amounts regularly can really help boost your iron intake.
2. Non-haem iron
Found in plant-based foods and animal by-products like:
Legumes (lentils, beans, chickpeas)
Wholegrains (quinoa, oats, brown rice)
Leafy greens (spinach, kale, silverbeet)
Tofu and tempeh
Nuts and seeds
Eggs
This form of iron isn’t absorbed as efficiently, but pairing it with the right nutrients can help (more on that next).
What affects iron absorption?
There are certain foods and drinks that can reduce how much iron your body absorbs from meals. These include:
Tea and coffee (especially when consumed with meals)
Wine
Calcium-rich foods (milk, cheese, yoghurt)
Egg yolks
Phytates (found in wholegrains, legumes, seeds)
You don’t need to avoid these altogether, just try to have them at least 1–2 hours away from your main iron-rich meals.
Simple tip: pair iron with vitamin C or A
Vitamin C helps your body absorb more non-haem iron from plant-based sources. You can easily boost absorption by adding:
Capsicum
Berries
Tomatoes
Oranges or citrus fruits
Leafy greens with orange veg (like sweet potato or carrot, for vitamin A)
Think: spinach and orange in a smoothie, lentils and capsicum in a stew, or beef with roasted pumpkin and kale.
Iron needs by age & gender
Iron needs vary based on your age, gender, and stage of life. Here are the general guidelines:
Men (19+): 8mg/day
Women (19–50): 18mg/day
Pregnant women: 27mg/day
Women (51+): 8mg/day
That 18mg/day target for women in reproductive years is one of the highest of all nutrients, and it’s not always easy to hit consistently through food alone.
10 iron-rich food goups to add
Here are some nutrient-dense options to include in your meals if you’re looking to increase your iron:
Red meat: Lean beef, lamb, kangaroo — haem iron, high absorption
Poultry: Chicken, turkey — a moderate source of haem iron
Seafood: Oysters, sardines, tuna, salmon — also provides omega-3s
Legumes & beans: Lentils, black beans, chickpeas — iron plus fibre
Tofu & tempeh: Great vegetarian options with iron and protein
Dark leafy greens: Spinach, kale, silverbeet — best paired with vitamin C
Nuts & seeds: Pumpkin seeds, almonds, cashews — iron plus healthy fats
Grains: Iron-fortified cereals, oats, quinoa, brown rice
Dried fruits: Apricots, prunes, sultanas — handy for snacking
Eggs: Especially yolks — a moderate source of non-haem iron
Final thoughts on iron
Iron deficiency doesn’t happen overnight, and the body is pretty good at recycling iron. But if your energy has been low for a while, and things like sleep, hydration and exercise don’t seem to shift the needle, it might be worth exploring your iron intake and absorption.
This is exactly the kind of thing we look at in the Build My Diet assessment, where we uncover what your body might be missing and help you make realistic, personalised changes. And if you’re having trouble getting enough iron, check out this ideal one-day meal plan that contains ~18mg and 128g protein!
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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