The 14.8mg target

The UK Nutrient Reference Value for iron is 14.8mg a day for women aged 19 to 50. For women over 50 and for men of any age, the target drops to 8.7mg. The higher figure for younger women exists because monthly blood loss through periods means the body needs to replace more iron than it loses through ordinary metabolism.

If you've read anything American on this, the figure you'll have seen is 18mg. That's the US RDA, not ours. The NHS and the BDA both work to 14.8mg for this age group.

The NHS notes that iron is important for making red blood cells, which carry oxygen around the body. When supply drops enough, the whole system slows: tiredness, breathlessness, and paler skin than usual are the classic signs. If those apply to you persistently, a GP blood test is the right next step, not adjusting your diet alone.

Haem and non-haem iron, and why it matters

Not all dietary iron behaves the same way. The BDA distinguishes between two types.

Haem iron comes from animal sources: meat, fish, liver. The body absorbs it efficiently regardless of what else you eat with it. Non-haem iron comes from plant sources: lentils, spinach, tofu, fortified cereals. It's absorbed less readily, but the absorption rate isn't fixed. What you pair it with makes a meaningful difference.

"Plant sources can work very well, but they need a bit of help from the rest of the plate."

Knowing the distinction matters practically. An omnivore who eats red meat a couple of times a week gets haem iron that lands reliably. Someone eating mostly plants needs to be deliberate about which foods they combine, and about avoiding the things that block absorption at the same meal.

Haem iron: the heavyweights

A 120g portion of lean beef or lamb is one of the most efficient single servings you can eat for iron. Tinned sardines with the bones are another strong option, and convenient for a quick lunch. Chicken and turkey contain less iron than red meat but still contribute haem iron that the body absorbs well.

Liver is worth a mention separately. A small portion does a disproportionate amount for the daily target, though the NHS advises avoiding it in pregnancy because of its high vitamin A content. For everyone else, occasional liver is one of the most concentrated sources available.

Haem iron sources Lean beef or lamb, a 120g portion. Tinned sardines, with the bones. Chicken thighs (dark meat contributes more than breast). Tinned tuna, a standard 120g tin. Liver, occasional (avoid in pregnancy).

Non-haem iron: the everyday heroes

You don't need to eat meat to get to 14.8mg. Lentils, cooked spinach, tofu, kidney beans, chickpeas, edamame, and fortified breakfast cereals all contribute meaningfully. The BDA notes that many breakfast cereals are fortified with iron in the UK; checking the label takes seconds and the contribution can be substantial.

Cooked spinach is better than raw for iron. The cooking reduces volume dramatically, which means a portion worth eating delivers more iron than the same weight raw would. A small mound of cooked spinach on the side of a meal is a reliable contribution. Dried apricots also punch above their weight for a small snack.

Non-haem iron sources Cooked lentils, a generous bowlful. Cooked spinach, a small mound. Kidney beans or chickpeas, half a tin. Tofu, a 150g portion. Fortified breakfast cereal, check the label. Dried apricots, a small handful.

Pair, separate, repeat

For non-haem iron, what surrounds the meal matters. The BDA's guidance is clear on two points.

Pair with vitamin C or animal protein. Eating plant-based iron alongside a source of vitamin C helps the body absorb more of it. A glass of orange juice, a handful of tomatoes, a squeeze of lemon over lentils, or some sliced pepper alongside tofu all work. Including animal protein at the same meal (even a small amount of fish or meat) has a similar boosting effect on non-haem absorption.

Keep tea and coffee away from meals. Both reduce iron absorption when consumed during or just after eating. The BDA advises not drinking tea or coffee with main meals if you're relying on plant-based iron. An hour's gap either side is the practical rule.

Bran-heavy cereals eaten at the same time as iron-rich foods can also reduce absorption, so if you're having fortified cereal for iron, it's worth not adding a high-bran topping at the same bowl.

What a heavy-period week looks like

The week of a heavy period is when the iron maths matter most. Blood loss is higher, so the body is working against a larger deficit. The food side of that isn't a fix on its own. If you have symptoms that suggest iron deficiency anaemia (persistent tiredness, breathlessness, heart palpitations), a GP blood test is the right place to start. The NHS diagnoses iron deficiency anaemia through a full blood count, not through symptoms alone.

That said, being deliberate about iron-rich meals during that week is a sensible thing alongside everything else. Here's what a day built around hitting the target might look like.

A day built around iron

Breakfast Fortified porridge with a small glass of orange juice alongside. The juice vitamin C helps with whatever iron is in the oats; the OJ itself adds a useful hit.

Lunch Lentil soup with a squeeze of lemon stirred in, and a couple of slices of wholemeal bread. The lemon does the vitamin-C pairing work; lentils are one of the strongest plant sources going.

Dinner Lean beef stir-fry with cooked spinach and red pepper. Two haem-iron sources alongside two non-haem ones, and the pepper provides extra vitamin C. Tea or coffee, if you want it, an hour after eating.

No single day needs to be perfect. Iron is tracked better over a week than a day, and variety across the week does most of the work.

A short, honest note

This is a food guide, not a clinical one. If you think your iron is genuinely low, the right move is a GP blood test, not adjusting your diet and hoping. Heavy periods that affect your quality of life are worth discussing with a GP too. Food can help at the margins, but there may be other things worth knowing and addressing. The NHS recommends iron tablets only after a blood test confirms deficiency. Please don't start them without that confirmation.