Suggested Lifestyle Changes

Dietary Recommendations:

1. Iron comes in two forms - heme iron from animal sources, and non- heme iron from plants. Heme iron is absorbed more readily than non- heme iron.
2. Foods high in iron include beef, poultry, oysters, fish and organ meats such as liver. Good sources of non-heme iron include beans, fortified cereals, spinach and other dark leafy greens.
3. Vitamin C enhances absorption of non-heme iron, while wholegrains, legumes and nuts inhibit absorption by around 50% due to their phytate content. Polyphenols in coffee and tea may also reduce absorption. Calcium reduces absorption of both heme and non-heme iron.
4. Optimise iron bioavailability from your diet by avoiding tea or coffee, and eating calcium rich foods together with iron rich meals. Eating fruits and vegetables together with an iron rich meal will improve its absorption, as they contain vitamin C and organic acids.

Supplement Recommendations:

1. Based on your genetic profile, you do not need supplementation. Consider testing your iron levels if you follow a vegetarian or vegan diet, or often fall ill, feel weak or lethargic.