12/03/2026
When it comes to improving iron levels, both the form of iron in supplements and how iron is eaten in food can make a big difference.
In practice, I often see women who have tried traditional iron supplements like iron sulphate, only to stop taking them because of side effects like nausea, constipation or stomach discomfort.
Some forms of iron are simply harder for the body to tolerate and absorb. Others, such as iron bisglycinate, are designed to be more bioavailable- meaning the body can absorb and utilise the iron more easily, and they tend to be much gentler on digestion.
Food sources matter too.
If you tend to struggle with iron levels, a few gentle strategies can help your body absorb more from what you eat:
• Include iron-rich foods regularly (red meat, liver, shellfish, legumes, leafy greens).
• Pair iron foods with vitamin C sources like citrus, berries, capsicum or tomatoes.
• Avoid tea, coffee or dairy with iron-rich meals, as they can reduce the absorption.
For many women and growing children, improving iron levels is not just about taking a supplement.
It’s often about understanding why your levels have crime low, finding the right combination of supportive foods, a well tolerated form of iron supplement if needed and learning to understand what your body may be asking for beneath the surface.
