Iron Rich Foods for Tired Mums: What to Eat and Why

You sleep, but you wake up tired. You climb the stairs and feel out of breath. You put it down to the kids, the job, the endless to-do list. Often that is exactly what it is. But for some women, low iron plays a part too. In this post I want to talk about iron rich foods: what they are, how to help your body absorb the iron in them, and easy ways to get more onto the family table. This is general information, not a diagnosis. If you are constantly exhausted, the first step is a chat with your GP.

Why iron matters, especially for women

Iron helps your body make red blood cells, which carry oxygen around your body. According to the NHS page on iron, women aged 19 to 49 need about 14.8mg a day, while men and women aged 50 and over need about 8.7mg. Women who still have periods after 50 may need the higher amount. That gap is mostly down to periods, and heavy periods, pregnancy and a mostly plant-based diet can all make it harder to keep levels up.

The NHS also says most people can get enough iron from a varied, balanced diet. That is the focus of this post: food first, not pills.

When to see your GP first

Tiredness has many causes. The NHS page on iron deficiency anaemia lists common symptoms such as tiredness, shortness of breath, heart palpitations, paler skin than usual and headaches, and advises seeing a GP if you think you might have it. A simple blood test can check. Please do not start iron tablets on your own just because you feel tired. The NHS notes that high doses can cause constipation, nausea and stomach pain, and that iron supplements should be kept well away from children, because very high doses can be dangerous for them.

If you are pregnant, breastfeeding, have heavy periods or any medical condition, check with your GP or midwife before changing your diet or taking supplements.

Iron rich foods to put on your shopping list

There are two types of iron in food. Haem iron comes from meat and fish and is absorbed more easily. Non-haem iron comes from plants and fortified foods and needs a bit more help. The NHS lists these good sources:

• Red meat such as beef and lamb. The NHS also advises limiting red and processed meat, so think “some”, not “every day”.
• Beans and pulses such as kidney beans, chickpeas and edamame.
• Nuts (whole nuts are not suitable for under-5s).
• Dried fruit such as dried apricots.
• Fortified breakfast cereals. Check the label for added iron.
• Soya bean flour.

Other everyday foods that add iron include eggs, tinned sardines, dark green vegetables like kale and broccoli, lentils, tofu and wholemeal bread.

How to absorb more of the iron you eat

This is where small habits make a real difference, especially if you eat little or no meat.

1. Pair plant iron with vitamin C. Add peppers, tomatoes, broccoli, berries or a squeeze of lemon to meals with beans, lentils or cereal. A glass of orange juice with a fortified breakfast cereal is an easy one.
2. Move your cuppa. The NHS anaemia page says large amounts of tea and coffee make it harder to absorb iron. Try having your tea an hour or so before or after meals instead of with them.
3. Do not rely on spinach alone. It is a great vegetable, but its iron is not absorbed as well as people think. Mix your sources.
4. Add a little meat or fish to plant meals. A small amount of beef in a bean chilli helps the body take in more of the plant iron too.

A sample iron-friendly day for a busy mum

Here is what that could look like in real life, using normal family food:

• Breakfast: fortified cereal or porridge with chopped dried apricots and a handful of berries, plus a small glass of orange juice.
• Snack: a handful of mixed nuts or seeds, or hummus with red pepper sticks.
• Lunch: wholemeal wrap with tinned sardines or a boiled egg, cherry tomatoes and spinach leaves.
• Dinner: beef and kidney bean chilli (or a lentil and chickpea version) with rice and a big portion of broccoli.
• Drinks: water through the day, tea and coffee between meals rather than with them.

None of that is fancy, and most of it the kids will eat too. If you want more protein-packed breakfast ideas, see my post on high-protein breakfasts for busy parents. If you eat mostly plants, my guide to vegetarian protein sources overlaps nicely with the iron list above.

Iron rich foods, energy and exercise

When your iron levels are where they should be, training tends to feel easier. When they are low, even a gentle class can leave you wiped out. That is one reason I always tell new women in my classes: if you are much more breathless than you would expect, or you feel worse after exercise rather than better, mention it to your GP.

Food is only one part of having more energy. Sleep, stress and regular movement all play a role. My post on getting more energy as a tired parent covers the rest. In class, I scale every exercise, so on low-energy days you can take the easier option and still go home feeling better. The SYP Recharge energy and focus class is designed for exactly those days.

FAQs

What is the fastest way to raise iron levels?

If a blood test shows you are low, your GP may prescribe iron tablets, which work faster than diet alone. Food helps keep levels up long term. Do not self-prescribe high-dose supplements without medical advice.

Can vegetarians get enough iron?

Yes, with a bit of planning. Beans, lentils, tofu, fortified cereals, nuts, seeds and dried fruit all help, especially when eaten with a source of vitamin C.

Does tea really stop iron absorption?

The NHS says large amounts of tea and coffee make it harder to absorb iron. You do not have to give them up. Just try not to drink them with your main meals.

Should I take an iron supplement just in case?

Not without checking with your GP first. Most people can get enough iron from food, and too much iron can cause side effects.

Book your first class

Good food gives you the fuel, and regular movement helps you use it. SYP Bootcamp runs 45-minute small-group classes in a weatherproof church hall in Archway N19, max 10 people, £15 a class, with an easier and harder option for every exercise. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would prefer one-to-one support built around a woman’s life and energy levels, have a look at my personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.