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Iron is one of those nutrients everyone knows they need, but not everyone is aware of the best sources. Spinach, for example — and even that association mostly comes from a cartoon sailor with improbable forearms.
Iron shows up in a wider range of foods than most people realize, but how much do you need, what helps your body absorb it, and when might you need to reach for a supplement?
Today, Michelle Steil, health coach at Healthline’s sister brand, Real Appeal, reveals the best dietary sources of iron, some surprisingly easy ways to sneak it into your meals, and when it might be time to talk with a doctor about supplementation.
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Let’s put it to the expert,
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
March 19, 2026 • 3 min read |
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| Q: |
What is the best way to increase the amount of iron I get from my diet? |
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| A: |
Here’s something most people don’t realize: there is a delicate balance in the amount of daily iron intake. Too little can leave you fatigued and vulnerable to iron deficiency. Too much can cause serious side effects.
How much iron the body needs depends on factors such as age, biological sex and gender, how well the body absorbs iron, and even social determinants like access to nutritious food. So before loading up, it helps to understand where iron comes from — and how to get the right amount.
What is the one iron-rich food that most people know? Spinach! And why is that? Popeye the Sailor, of course. The cartoonist’s choice of spinach as Popeye’s source of superhuman strength is not exactly science-backed, but it did raise awareness around the importance of iron.
There are ways to add this vital mineral to your meals and snacks beyond spinach, and some may surprise you. Iron in food comes in two varieties:
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