Iron is a critical mineral for fertility, playing a vital role in ovulation, red blood cell production, and oxygen transport throughout the body. Without enough iron, your body may struggle to produce healthy eggs, and your energy levels can plummet—making conception more difficult.

Iron deficiency is common, especially among women, vegans, and during pregnancy. This guide covers:

• How much iron you need for fertility and pregnancy
• Why iron deficiency is widespread
• Symptoms of low iron
• The best dietary sources of iron and how to improve absorption
• Natural ways to boost iron levels
• The best iron supplement for fertility (and how to take it without side effects)

If you’re trying to conceive, now is the time to optimise your iron intake for both fertility and a healthy pregnancy.

How Much Iron Do You Need for Fertility & Pregnancy?

Iron needs vary depending on your life stage:

• Women (pre-pregnancy): 18mg/day
• Pregnancy: 27mg/day

During pregnancy, iron requirements increase significantly to support fetal development and increased blood volume, making it crucial to build strong iron stores before conceiving.

Why Is Iron Deficiency So Common?

Iron deficiency is one of the most widespread nutrient deficiencies, particularly among women. Risk factors include:

• Menstrual cycles – Monthly blood loss depletes iron stores.
• Vegan and vegetarian diets – Plant-based diets contain non-heme iron, which is less absorbable than iron from animal sources.
• Pregnancy – Increased blood volume and fetal growth demand higher iron intake.
• Poor absorption – Low stomach acid, gut health issues, and certain medications (e.g., antacids) can reduce iron uptake.

Symptoms of Iron Deficiency

Iron deficiency can present as:

• Fatigue and low energy
• Pale skin or dark under-eye circles
• Shortness of breath
• Dizziness or headaches
• Cold hands and feet
• Brittle nails or hair thinning
• Poor concentration and brain fog
• Restless legs at night

If you experience these symptoms, a blood test is the best way to check your levels.

Blood Tests for Iron Deficiency

If you suspect low iron, request the following blood tests:

• Serum Ferritin – Measures iron storage levels (optimal range: 50-100ng/mL for fertility).
• Serum Iron – Assesses circulating iron in the blood.
• Total Iron Binding Capacity (TIBC) – Evaluates how well your body transports iron.
• Haemoglobin (Hb) – Measures red blood cells (low levels indicate anaemia).

Even if haemoglobin is normal, low ferritin can still indicate iron deficiency.

The Best Dietary Sources of Iron for Fertility

Iron comes in two forms:

• Heme Iron (best absorbed) – Found in animal-based foods
• Non-Heme Iron (less absorbable) – Found in plant-based sources

Best Heme Iron Sources (Highly Absorbable)

• Liver (highest natural source)
• Red meat (beef, lamb)
• Poultry (chicken, turkey)
• Seafood (oysters, mussels, sardines)

Best Non-Heme Iron Sources (Plant-Based)

• Legumes (lentils, chickpeas, black beans)
• Tofu and tempeh
• Dark leafy greens (spinach, kale, Swiss chard)
• Seeds (pumpkin, sesame, flaxseeds)
• Nuts (cashews, almonds)
• Whole grains (quinoa, fortified cereals)

How to Increase Iron Absorption

Since heme iron is better absorbed than non-heme iron, those on a plant-based diet should take extra steps to improve absorption:

• Pair iron-rich foods with vitamin C (e.g., spinach with lemon juice, lentils with bell peppers).
• Avoid tea and coffee with meals, as tannins block iron absorption.
• Soak and sprout grains and legumes to reduce phytic acid, which inhibits iron uptake.
• Cook with cast iron cookware, which naturally increases iron content in food.
• Use Lucky Iron Fish to fortify meals with extra iron.

Lucky Iron Fish: A Simple Way to Boost Iron Naturally

For an easy and natural way to increase daily iron intake, Lucky Iron Fish is an excellent solution. This cooking tool fortifies meals and drinks with extra iron, making it perfect for vegans and those needing a gentle, sustainable source of iron.

How to Use Lucky Iron Fish:

1. Boil 1L (4 cups) of liquid (water, soup, curry, etc.).
2. Add your Lucky Iron Fish to the boiling liquid for 10 minutes. If using water, add a few drops of citrus (lemon or lime) to aid absorption.
3. Use the iron-fortified liquid for cooking or drinking.

This method has been clinically proven to improve iron levels and is reusable for up to 5 years.

Best Iron Supplement for Deficiency

If blood tests confirm low iron, supplementation may be necessary. Many iron supplements cause digestive discomfort, but Iron Bisglycinate is a gentle, highly absorbable alternative.

Recommended Supplement: Zooki Iron Bisglycinate

• 100mg Iron Bisglycinate (20mg active iron)
• 200mg Vitamin C for enhanced absorption
• Liposomal encapsulation for 4x better absorption than standard iron supplements
• Gentle on digestion—no nausea, constipation, or stomach pain

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Final Thoughts: Optimising Iron for Fertility

Iron is crucial for hormone balance, ovulation, and early pregnancy health.

How to Maintain Healthy Iron Levels:

• Eat iron-rich foods, including heme and non-heme sources.
• Improve iron absorption with vitamin C and smart food pairings.
• Use the Lucky Iron Fish or Leaf for a sustainable iron boost.
• If deficient, choose Zooki Iron Bisglycinate for a gentle, effective supplement.

Boost Your Iron Levels with Delicious, Fertility-Friendly Recipes

Ensuring optimal iron levels is key to supporting your fertility, hormone balance, and overall well-being. The good news? Getting enough iron doesn’t have to be complicated—or boring! Inside The Fertility Kitchen Insiders, you’ll find over 200 nutrient-rich recipes, including both heme and non-heme iron sources, designed to help you nourish your body while enjoying every bite.

Join now and get exclusive access to iron-boosting recipes like:

• Easy Breakfast Hash – A hearty way to start your day with protein and iron-rich kale.
• Ultimate Beef Chilli – Packed with heme iron and flavour for a fertility-friendly meal.
• Cajun Pulled Pork Tacos – A delicious way to include iron-rich meat in your diet.
• Meatballs with Roasted Tomato Sauce – A comforting, nutrient-dense dinner option.
• Lemony Sweet Potato & Chickpea Curry – A plant-based dish with non-heme iron and vitamin C to boost absorption.
• Kale and Quinoa Salad – A powerhouse of plant-based iron, perfect for a light yet nourishing meal.

Don’t leave your fertility to chance—start nourishing your body today with expert guidance, meal plans, and fertility-focused recipes, join The Fertility Kitchen Insiders now.