Optimal Health Daily - Fitness and Nutrition 3290: [Part 2] Iron Deficiency - Everything You Need To Know by Nicole Poidevin with Ideal Nutrition on Nutrient Awareness
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Feb 11, 2026 A deep dive into how iron needs change with age, sex, pregnancy, and dietary choices. Clear breakdown of heme versus non-heme iron food sources for omnivores and plant-based eaters. Practical tips for boosting iron absorption with vitamin C and timing around calcium, tea, and coffee. Guidance on when to seek medical evaluation and cautions about supplement use.
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Match Iron Intake To Life Stage
- Follow age, sex, and life-stage RDIs: adult men need 8 mg/day and women 18 mg/day, rising during pregnancy.
- Vegans and vegetarians should target higher RDIs because plant iron absorbs less efficiently.
Heme vs Non-Heme Absorption Gap
- Heme iron from animal foods is absorbed far better than non-heme plant iron.
- This absorption gap drives higher recommended intakes for vegetarians and vegans.
Choose High-Heme Foods
- Eat heme-rich foods: red meat, liver, shellfish, and sardines to boost iron quickly.
- Include specific portions like 100 g beef (3.5 mg) or 12 oysters (7 mg) to meet RDIs.