What Can You Drink to Boost Your Iron?

What Can You Drink to Boost Your Iron?

An appropriate intake of iron is essential for general health. Your body utilizes iron to produce hemoglobin, a protein found in red blood cells that transports oxygen to your body’s organs. 

If you’re looking for methods to raise your iron consumption, you may be wondering, “What can I drink to boost my iron?” This article will answer that question by showcasing the best drinks to naturally increase your iron.

What is Iron Deficiency?

Iron deficiency is a frequent health condition in which the body does not have enough iron to conduct vital processes. It can cause anemia, a disease in which there are insufficient healthy blood cells to transfer necessary oxygen to your body’s tissues, leaving you tired and weak.

Causes of Iron Deficiency

Iron deficiency can be caused by:

  • Blood loss: Injuries and severe menstrual bleeding can deplete your iron levels.
  • Inadequate iron intake: Eating too few iron-rich meals or drinking foods and beverages that restrict iron absorption can result in a shortfall.
  • Inability to absorb iron: Some illnesses and therapies might impair your body’s ability to absorb iron from diet.

Symptoms Of Iron Deficiency

Iron deficiency anemia may cause modest symptoms at first, but they might develop over time. Keep an eye out for these potential signs:

Unusual fatigue

Common signs of iron deficiency include persistent weariness, weakness, and poor energy.

Pale skin and gums

Lack of hemoglobin causes a pale complexion. The insides of the lower eyelids, mouth, and nail beds are particularly telling.

Shortness of breath

Without enough iron, your body cannot generate enough hemoglobin to deliver oxygen. This condition can cause shortness of breath, especially during strenuous exertion.

Elevated heart rate

If you are anemic, your heart must work harder to carry the reduced supply of oxygen throughout your body, resulting in an elevated heart rate.

Dizziness or lightheadedness

An inadequate oxygen supply might also make you feel dizzy or lightheaded, particularly when rising from a seated posture.

Restless legs syndrome

Many persons with restless legs syndrome are iron deficient.

Strange cravings

Craving non-nutritive items such as ice or dirt (a condition known as ‘pica’) may indicate iron deficiency.

Remember to consult a doctor if you have these symptoms, since they might indicate iron deficiency anemia.

Top 7 Drinks To Naturally Increase Your Iron

1. Beet Juice

This colorful drink prepared from raw beets has a lot of iron. Beet juice also includes nitric acid, which can improve workout performance – a plus for fitness fans.

Beetroot includes minerals including manganese and vitamin C. Manganese helps your metabolic enzymes work properly, whereas vitamin C aids iron absorption. Drinking beetroot juice can increase liver function and repair while also increasing oxygen absorption by red blood cells.

2. Pea Protein Smoothies

Pea protein is an excellent vegetable-based protein source high in iron. Pea protein complements smoothies and drinks and combines well with other iron-rich foods. It delivers 30% of your daily iron requirement in a 0.71-ounce (20-gram) portion. 

Making a smoothie with pea protein powder, spinach, and a handful of blueberries may make a healthful, iron-rich beverage.

3. Orange Juice

While orange juice does not contain iron, the high vitamin C concentration promotes iron absorption. Drinking fresh orange juice with iron-rich meals can greatly improve iron absorption.

4. Tomato Juice

Tomato juice is another iron-rich beverage. Both fresh and canned tomato juice include not just iron but also vitamin C, which enhances the body’s capacity to absorb iron.

5. Prune Juice

Prune juice is a good source of iron and can be used as an efficient iron-boosting beverage. According to studies, a 240ml cup of prune juice provides 17% of your daily iron need. It provides energy and is good for those with diabetes.

While prune juice is high in iron, you should consume something else to supplement your dietary iron consumption. It does not absorb as effectively as animal-based iron (heme iron), hence combining it with heme iron is advised.

6. Cocoa and Beef Liver Smoothie

Beef liver, which is high in iron, may be an effective (although odd) smoothie component when combined with chocolate. The high copper content of beef liver aids iron absorption.

7. Pumpkin Juice

Pumpkin juice is abundant in iron, vitamin C, and fiber, making it an ideal drink for increasing iron levels. Pumpkin has antioxidative characteristics and includes elements that benefit your health. 

Its seeds are high in iron and may be eaten as a snack, blended into a smoothie, or sprinkled over cuisine. Blending chopped pumpkin into a puree is also an excellent method to increase your iron consumption.

Foods To Avoid

As important as it is to incorporate iron-rich foods and beverages in your diet, you should also avoid or restrict certain foods and beverages that might interfere with iron absorption. The primary offenders are:

Tea and coffee: These popular beverages include polyphenols or phytates, which can bind to iron and inhibit its absorption.

Calcium-Rich Foods and Drinks: Calcium, a mineral found in dairy products such as milk and cheese, can reduce iron absorption. That is not to say you should completely avoid them, but try to eat them separately from your iron-rich meals.

Whole grains and legumes, like tea and coffee, contain phytates, which can limit iron absorption.

Dietary fiber-rich foods, particularly bran, can interact with iron in the intestines, interfering with its absorption.

Antacids and proton pump inhibitors: These lower stomach acid, which is required to absorb iron from the diet.


Maintaining a healthy iron level is crucial to overall health. By including the iron-rich drinks listed above in your diet, you may naturally increase your iron intake and reduce the hazards associated with iron insufficiency.

Before making any substantial dietary changes or beginning new iron supplements, always contact a healthcare expert for recommendations suited to your specific health needs.

If you enjoyed this article, you may also want to read this article on Struggling With Low Iron? Here’s How to Raise Your Levels While You Sleep.

*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.

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Dr. Kimberly Langdon

Kimberly Langdon

Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.

During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.

Kimberly Langdon M.D.

Founder and Chief Scientific Officer, Coologics, 2010-present
The Ohio State University College of Medicine, Doctor of Medicine 1987-1991
The Ohio State University Hospital Department of Obstetrics and Gynecology Residency Program 1991-1995
Private practice 1995-2010

Po-Chang Hsu

Po-Chang Hsu

Po-Chang Hsu, M.D., received his medical doctorate from Tufts University School of Medicine in Boston. During his medical school training, Dr. Hsu worked with various patients, including adult and pediatric patients with acute and chronic conditions. Dr. Hsu’s interests include neurology, psychiatry, pediatrics, and sleep medicine.

Before medical school, Dr. Hsu finished a master’s degree at Harvard University and wrote a thesis on neuroimaging in schizophrenia patients at Brigham and Women’s Hospital, a Harvard Medical School-affiliated hospital. Dr. Hsu was also a part of the 2008 NASA Phoenix Lander Mission team, which sent a robotic spacecraft to the North polar region of Mars. Dr. Hsu also had research experience on neuroimaging in neonates at Boston Children’s Hospital, another Harvard Medical School-affiliated Hospital.

Since graduating from medical school, Dr. Hsu has worked as a full-time medical writer and consultant. In addition, he has experience writing and ghostwriting books and articles for physicians and health technology start-up companies. Dr. Hsu believes good communication between healthcare providers and patients creates the best results.


-Peer Reviewed Journal Article:
Kounaves, S.P., Hecht, M.H., West, S.J., Morookian, J.-M., Young, S.M.M., Quinn, R., Grunthaner, P., Wen, X., Weilert, M., Cable, C.A., Fisher, A., Gospodinova, K., Kapit, J., Stroble, S., Hsu, P.-C., Clark, B.C., Ming, D.W. and Smith, P.H. The MECA wet chemistry laboratory on the 2007 phoenix mars scout Lander. Journal of Geophysical Research. 2009, Mar; 114(E3): 10.1029/2008je003084.

-Poster Presentation:
2011 Harvard Psychiatry Mysell Poster Session; Boston, MA
Hsu, P.C., Rathi, Y., Eckbo, R., Nestor, P., Niznikiewicz, M., Thompson, E., Kubicki, M., Shenton, M.E. (March, 2011). Two-Tensor Diffusion Tensor Imaging of Acoustic Radiations in Schizophrenia

Dr. Nicolette Natale

Nicolette Natale

Dr. Nicolette Natale is a physician, with a background in Psychology, General Medicine, and English Literature, combining her expertise to provide readers with the most accurate, easy-to-understand, and comprehensive information regarding healthcare. She received her Doctorate in Osteopathic Medicine from Nova Southeastern University, and her bachelor’s in English Literature and Psychology from the University of Miami. Dr. Natale seeks to empower individuals with knowledge, fostering a greater understanding of holistic health and encouraging a proactive approach to well-being