Supplemental Sources of Iron
and Facts About Iron

Supplemental sources of iron should first come from foods that contain iron like wild caught seafood, 100% grass fed meats, and blackstrap molasses.  I think the best iron supplements should be as natural as possible.

Seafood like shellfish and organ meats like liver are a great source of heme iron and will also contain a good amount of B vitamins plus other vital nutrients.  Learn some facts about iron to help you understand its vital role inside your body and learn about the better sources of iron.

Sources of Iron Supplements

Organic iron will probably be better absorbed and probably less constipating than inorganic forms of iron supplements.

Inorganic supplements like ferrous sulfate are known to cause great intestinal distress like flatulence and constipation.

Unfortunately ferrous sulfate is the most common form of iron you'll find in iron supplements and in iron enriched foods.

Iron enriched foods can include popular breakfast cereals like cream of wheat, white bread, and white rice.

This type of inorganic iron is also known to destroy vitamin E.  Organic iron is not known to destroy your vitamin E

Excessive iron can be toxic to your body, so speak to a doctor before taking iron supplements.

Organic iron includes ferrous gluconate, ferrous citrate, ferrous peptonate, and ferrous fumerate.

Inorganic iron includes widely used ferrous sulfate.

Think about taking a blood test or two before taking iron supplements.

There may be other factors and deficiencies that are causing your iron deficiency symptoms.

Iron RDA for Females

  • 7 to 12 months..........11 milligrams
  • 1 to 3 years....................7 milligrams
  • 4 to 8 years.................10 milligrams
  • 9 to 13 years.................8 milligrams
  • 14 to 18 years............15 milligrams
  • 19 to 50 years...........18 milligrams
  • 51+ years..........................8 milligrams
  • Pregnancy all Ages.......27 milligrams

Iron RDA for Males

  • 7 to 12 months..........11 milligrams
  • 1 to 3 years.....................7 milligrams
  • 4 to 8 years.................10 milligrams
  • 9 to 13 years.................8 milligrams
  • 14 to 18 years.............11 milligrams
  • 19 to 50 years..............8 milligrams
  • 51+ years............................8 milligrams

Facts About Iron

  • Is the Most Common Nutrient Deficiency
  • You Absorb 15 to 35% of Heme Iron from Foods
  • You Absorb 2 to 20% of Non-Heme Iron from Foods
  • Involved with Bone Health and Bone Density
  • Co-factor to Enzymes involved with Growth
  • Important for Healthy Immune System
  • Involved in Serotonin and Dopamine Synthesis
  • Important for Normal Brain Function
  • Essential Part of Your Hemoglobin and Blood
  • Essential Part of Myoglobin in Muscles
  • Promotes the Formation of Carnitine in Your Body
  • Helps with ATP Production and DNA Synthesis

Best Supplemental Sources of Iron

One of the best supplemental sources of iron as well as organic heme iron will be found in organ meats like liver, heart, and in kidneys.  And 100% grass fed beef liver can provide 6.5 mg. of iron per 3.5 oz. serving - which is a 3rd of the RDA for adult women.

Chicken and goose livers are also excellent supplemental sources of iron (especially for women) when they need to reach their daily RDA.

Seafood like clams and mussels can deliver great amounts of organic heme iron.  A 3.5 oz serving of clams can deliver 28 mg. of iron which is about 155% of the RDA for most menstruating women.   And a similar serving of mussels will provide about 8 mg. of iron for daily needs.

Blackstrap Molasses

Blackstrap molasses has been used as supplemental sources of iron by the older generations.  In addition to iron, blackstrap molasses contains calcium, magnesium, potassium, manganese, copper, and important B vitamins.  Minerals like copper and B vitamins are very involved with the utilization of iron.

Blackstrap has been used as a "blood builder" for centuries. There are even claims that people have reversed gray hair with the consumption of this dark syrup. 

Blackstrap molasses is the third boiling of cane sugar which results in a dark colored and strong tasting syrup.  And it is also considered a low glycemic sweetener.  You can add this syrup to pancakes, water, milk, cereals, and smoothies if you so desire.

One tablespoon will give you approximately 3.5 mg of iron.  The best blackstrap molasses to use as supplemental sources of iron will be unsulfured and organic.

More Facts About Iron

People most at risk of developing an iron deficiency are usually in third world countries where meat consumption is scarce.  However, many conditions may put you at risk for an iron deficiency.

  • Consuming High Amounts of Coffee
  • Women with Heavy Menstruation Cycles
  • People under Great Stress
  • People with Intestinal Issues
  • People who use Aspirin Regularly
  • Growing Children
  • Pregnant and Lactating Women
  • Vegans and Strict Vegetarians
  • Athletes and Teenagers
  • Eating Processed and Fast Foods

Facts About Iron - The Best Iron Supplements are Food!

Foods like steak tartare will be a great supplemental source of iron and will come with many other nutrients than just organic heme iron.  A 3.5 oz serving of raw grass fed meat can provide about 3 mg. of iron plus important B vitamins.

However, when I'm feeling really low in iron, I will drink a liver or heart shake made from 100% grass fed raw organ meat.  It is one of the best supplemental sources of iron and it's also like getting a B-12 shot!

Most iron supplements are fragmented and some even come from "unusable" sources like nails - which means that it will not be very effective to help you with iron deficiency symptoms or Anemia.

Foods will be the best supplemental sources of iron because your body will actually recognize and be able to use this type of organic iron.

Return to Iron Rich Foods

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