Dietary Iron Overview

To ensure that you get the iron your body needs, it's important that your diet include foods that are rich in iron.

Eating Heme vs. Non-Heme Iron

There are two types of iron: heme and non-heme iron.

• Heme Iron — This form of iron comes from animal sources, such as red meat, and makes up about 10% of the dietary iron most people ingest.¹ Heme iron is more easily absorbed.²
• Non-heme Iron — Non-heme iron comes from a variety of other sources, making up the remaining 90% of dietary iron. Non-heme iron is more difficult for the body to absorb. Absorption is facilitated by ascorbic acid, or other sugars and acids that help increase the iron's solubility.²

Challenges in Non-Heme Iron Absorption

Getting the right amount of iron isn't just about eating iron-rich foods; it can also mean eating them in the right combination. Certain foods can also increase or decrease the amount of non-heme iron your body absorbs.