Proper nutrition helps keep the iron levels at healthy levels. A blood test to check your iron should reveal iron levels between 60 and 170 mcg/dL, meaning micrograms per deciliter. You cannot improve your iron levels by increasing the levels of vitamin D in your blood, but you can improve them by increasing your intake of vitamin C. Consult your doctor before changing your diet to increase the iron levels in your blood.
Vitamin D
While vitamin D does not increase your iron levels, it plays an important role in your health. Vitamin D helps your body absorb calcium, which helps to build strong bones and keep them strong. Consume vitamin D through dairy products, salmon, mackerel, tuna or vitamin D fortified foods such as cereal, milk, margarine or soy milk. Simply standing in the sun also gives you vitamin D. MedlinePlus recommends that If you do not consume many foods containing vitamin D, stand in the sun for 10 to 15 minutes three times a week to give your body adequate amounts of vitamin D.
Iron Food Sources
If you experience symptoms of an iron deficiency, consult your doctor. Symptoms of iron deficiency include weakness, tiredness, poor body temperature regulation, inflammation of the tongue, decreased performance and weakened immune system. An increase of dietary iron may help you maintain proper iron levels in your blood. Foods containing the most iron include clams, cereals fortified with iron, oysters, liver, soybeans, pumpkin seeds, white beans, lentils, spinach, beef and tomatoes.
Vitamin C
Vitamin C, when eaten during the same meal as a food containing iron, helps the body absorb iron and increases blood iron levels. Foods rich in vitamin C include guava, red bell peppers, kiwifruit, oranges, green bell peppers, grapefruits, strawberries, sweet potatoes and broccoli.
Iron Supplements
Your doctor may recommend starting an iron supplement to increase your iron levels. Tell your doctor about any herbs, vitamins or medications you take, because iron interacts with a variety of supplements and medications. Taking your vitamin supplement on an empty stomach helps relieve common side effects such as heartburn, nausea or constipation. If you need to take your iron supplement with food, avoid taking it with coffee, cereal, tea or dairy products. Do not take more iron than advised by your doctor. Excess iron in the blood can lead to conditions such as iron poisoning, vitamin deficiencies and liver problems.
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