09 October 2025

W0men need iron. The barbell and...

woman standing in front of black barbell

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.

๐ŸŒŸ Boosting Iron, B12, and Folate Through Food โ€“ 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:

๐Ÿฉธ IRON โ€“ "The Energy Mineral"

Iron helps carry oxygen in your blood. Low iron = low energy.

Best Iron-Rich Foods:

Animal-based (easier to absorb):

Plant-based (needs help to absorb better):

Pro Tip:

๐ŸŠ Pair iron-rich foods with vitamin C (like tomatoes, bell peppers, citrus fruit, or strawberries) to help your body absorb more iron.
๐Ÿšซ Avoid tea or coffee with meals โ€“ the tannins block iron absorption.

๐Ÿ’‰ VITAMIN B12 โ€“ "The Nerve Protector"

B12 keeps your nerves healthy and helps make red blood cells.

Best Sources:

If you follow a vegetarian or vegan diet, B12 is harder to get from food โ€“ a supplement or fortified foods may be necessary.

๐ŸŒฟ FOLIC ACID (FOLATE) โ€“ "The Cell Builder"

Folate helps your body make new cells โ€“ especially important for red blood cells and during pregnancy.

Best Sources:

๐Ÿฝ๏ธ Easy Meal Ideas

๐Ÿ“ Final Tips

โœ… Eat a mix of iron-rich and vitamin-rich foods daily
โœ… Use vitamin C to help absorb plant-based iron
โœ… Avoid tea/coffee during iron-rich meals
โœ… If you're vegetarian/vegan, focus on fortified foods for B12 โ€“ you may still need a supplement

I hope that helped!

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