Iron is at the core of how our bodies function. It's what helps deliver oxygen, keeps our metabolism ticking, and powers our energy levels. But the unfortunate truth is that many of us are running low on this important nutrient, leaving us feeling drained and sluggish.

By taking the time to understand how iron affects your body and what foods and herbs you can focus on to get more iron into your system, you can enjoy the journey toward feeling more energized in your day-to-day life. We can eat more iron-rich foods and then make delicious iron-support syrup to up our game even more.

What Does Iron Do for the Body?

Here's a glimpse into the important roles iron plays and what can happen when it's in short supply:

• Oxygen Transport: One of iron's primary jobs is to move oxygen through our bodies. Without enough iron, we may feel fatigued, weak, and even experience shortness of breath.
  
  
• Energy Production: Iron is crucial for energy production, so if we don’t have enough, it’s easy to find ourselves feeling tired and lethargic.
  
  
• Metabolism: Iron helps the human body turn the food we eat into energy and nutrients it can use. If we do not get enough, our metabolism may slow down, which can lead to issues like poor digestion and nutrient deficiencies.

Groups at Risk: Who Needs Iron the Most?

While iron deficiency can affect anyone, certain groups are at a higher risk, including:

• Women: Women of childbearing age are particularly vulnerable to iron deficiency due to blood loss during menstruation. Pregnant women also have increased iron needs to support the growth and development of the baby.
  
  
• Children and Adolescents: Rapid growth during childhood and adolescence increases the body's demand for iron. Poor dietary habits or picky eating can increase the risk of iron deficiency in this age group.
  
  
• Athletes: Intense physical activity can increase iron losses through sweat and urine. Athletes—especially endurance athletes—may have higher iron requirements to support muscle function and recovery.
  
  

Sources of Iron: Diet & Lifestyle Tips

Getting enough iron in your diet is important for maintaining good health and energy levels. With some simple changes to diet and lifestyle, you can get your iron fix. Let’s dive into the delicious world of food and spices that give us a boost in iron. What can you pull from the garden or toss into your grocery cart to keep your levels in check?


Here are some suggestions to help you increase your iron intake:

1) Eat Foods That Contain Iron: Incorporate a variety of foods with iron into your meals.

• Leafy Herbs and Vegetables: Spinach, kale, Swiss chard, thyme, parsley, basil, nettle, and dandelion have iron in them as well as other vitamins and minerals. Add these green plants to stir-fry, lasagna, quiche, etc., or sauté them in a side dish.
  
  
• Beans and Lentils: Kidney beans, chickpeas, lentils, and other legumes provide iron and make awesome additions to soups, salads, and stews.
  
  
• Shellfish: Oysters, clams, and mussels are known for containing iron and other nutrients.
  
  
• Lean Meats: Pork, and poultry are beneficial sources of heme iron, which is more easily absorbed by the body.
  
  
• Nuts and Seeds: Pumpkin seeds, almonds, and other nuts and seeds include iron and are convenient snacks.
  
  
• Pair Iron with Vitamin C: Vitamin C enhances iron absorption, so try to include foods with vitamin C in your meals. Citrus fruits, citrus peel, strawberries, parsley, rose hips, peppers, and broccoli are all sources of vitamin C.
  
  
• Avoid Iron Blockers: Avoid over-consuming coffee, black & herbal tea, wine, cereals, and foods that have a lot of calcium, as they can interfere with iron absorption.
  
  

Make an Herbal Iron Tonic Syrup!

I know you are going to love the following DIY iron tonic recipe! It is full of herbs and super yummy.

Let's explore the benefits of adding an iron tonic syrup to your routine. I’ve used this recipe for more than 30 years. It is delicious and has helped hundreds of my students and clients up their iron intake. 

• Nettle (Urtica dioica): Often overlooked as a weed, nettle has a variety of beneficial nutrients such as iron, vitamins, and antioxidants.
  
  
• Parsley (Petroselinum crispum): This versatile herb is more than just a pretty garnish; it's nutritious, too! Containing iron, vitamin C, and vitamin K, it provides additional support for immune function.
  
  
• Goji Berries (Lycium barbarum): These berries contain several nutrients, including iron. They’re a valuable addition to your diet for supporting your immune system as they provide vitamins C and minerals like zinc.
  
  
• Yellow Dock Root (Rumex crispus): With minerals like iron, calcium, and magnesium, yellow dock root aids digestion, making it a valuable addition to the iron tonic.
  
  
• Apricot (Prunus armeniaca): Apricots are a delicious source of vitamins A and C, calcium, magnesium, and iron. The iron in apricots supports the production of healthy red blood cells.
  
  
• Molasses: The sweet flavor of molasses adds depth to the tonic syrup while providing essential nutrients—such as iron, calcium, and magnesium—to support energy production and bone health.
  
  

Iron Tonic Syrup Recipe

Ingredients

• 6 cups water
• 2 Tbsp. organic dried nettle leaf
• 2 Tbsp. organic seaweed (e.g., arame, kombu, wakame)
• 1 Tbsp. organic parsley leaf
• 1 Tbsp. chopped organic dandelion root
• 1 Tbsp. organic goji berries
• 1 Tbsp. organic yellow dock root
• 1 tsp. organic fennel seed
• 1 tsp. organic rosehips
• 1/2 tsp. organic turmeric root
• 1/4 tsp. organic hulled cardamom
• 1/4 cup dried apricots
• 2 sliced prunes
• 2 cups molasses
• 1 cup pomegranate or black cherry concentrate

1. Combine water, all herbs, apricots, and prunes in a large pot.
2. Bring the mixture to a boil then reduce the heat to low and simmer uncovered. Cook until liquid has reduced to half its original volume. You’ll be able to tell when it’s half the original volume because the mixture will leave a ring around the top of the pot where it started. 
3. Meanwhile, prepare a fine-mesh strainer lined with a tightly woven muslin cloth.
4. Once the mixture has reduced, strain it through the cloth-lined strainer to remove all the plant material. Be careful as the liquid will still be hot.
5. Press on the cloth to extract as much liquid as possible.
6. Combine the strained herbal decoction with the molasses and pomegranate or black cherry concentrate in a clean half-gallon jar with a tight-fitting lid. Shake to mix well.
7. Label with the content and date made
8. Store the iron tonic syrup in the refrigerator. It will last 2-3 weeks.

Usage:

• Take 1 Tbsp. 1-3 times daily for nutritional iron support
• Shake the jar well before each use.

Share Your IronTonic!

By sharing this recipe with others, you extend the gift of wellness. Whether helping with postpartum recovery or replenishing iron levels after a heavy period, this syrup displays the power of nature's bounty.

So, gather your ingredients, simmer them with care, and savor the results. Let this process remind you that supporting your health often begins in your own kitchen, where simple ingredients and age-old wisdom nurture both body and soul.

Want to Learn More From Kami McBride?

Check Out Her Website Here!

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. We recommend that you consult with a qualified healthcare practitioner before using herbal products, particularly if you are pregnant, nursing, or on any medications. For educational purposes only.