09 October 2025
W0men Need Iron. The Barbell and...
W0men need Iron. The barbell, through weightlifting, resistance training but also through nutrition. Especially those who menstruate. Here are some helpful tips for ensuring you are getting enough Iron, B12 and folic acid to ensure you are absorbing enough iron.
🌟 Boosting Iron, B12, and Folate Through Food — Simple Tips
If you’re low on iron, vitamin B12, or folate, your body may feel tired, weak, or foggy. The good news is you can support your levels naturally through your diet. Here’s how:
🩸 IRON — “The Energy Mineral”
Iron helps carry oxygen in your blood. Low iron = low energy.
Best Iron-Rich Foods:
Animal-based (easier to absorb):
- Red meat (beef, lamb)
- Chicken and turkey (especially dark meat)
- Liver (very high in iron and B12 — once a week is enough)
Plant-based (needs help to absorb better):
- Lentils, chickpeas, kidney beans
- Tofu
- Spinach, kale
- Fortified cereals or bread (check the label)
Pro Tip:
🍊 Pair iron-rich foods with vitamin C (like tomatoes, bell peppers, citrus fruit, or strawberries) to help your body absorb more iron.
🚫 Avoid tea or coffee with meals — the tannins block iron absorption.
💉 VITAMIN B12 — “The Nerve Protector”
B12 keeps your nerves healthy and helps make red blood cells.
Best Sources:
- Meat, poultry, and fish (especially salmon, tuna, sardines)
- Eggs
- Dairy (milk, cheese, yogurt)
- Fortified plant milks (like soy or almond milk — check the label)
- Fortified cereals
If you follow a vegetarian or vegan diet, B12 is harder to get from food — a supplement or fortified foods may be necessary.
🌿 FOLIC ACID (FOLATE) — “The Cell Builder”
Folate helps your body make new cells — especially important for red blood cells and during pregnancy.
Best Sources:
- Leafy greens (spinach, kale, romaine)
- Broccoli and Brussels sprouts
- Lentils, beans, peas
- Avocados
- Oranges and citrus fruits
- Fortified grains and cereals
🍽️ Easy Meal Ideas
- Iron & B12 Boost Bowl: Grilled chicken, spinach, quinoa, roasted chickpeas, with a lemony dressing (vitamin C!)
- Power Breakfast: Fortified cereal with milk or fortified plant milk + orange slices
- Veggie Stir Fry: Tofu, broccoli, kale, and bell peppers over brown rice
- Simple Snack: Hard-boiled egg + a small glass of orange juice
- Liver Pâté on wholegrain toast once a week (if you’re open to it)
📝 Final Tips
✅ Eat a mix of iron-rich and vitamin-rich foods daily
✅ Use vitamin C to help absorb plant-based iron
✅ Avoid tea/coffee during iron-rich meals
✅ If you’re vegetarian/vegan, focus on fortified foods for B12 — you may still need a supplement
I hope that helped!
