Iron and folic acid are both vital to human life. Without adequate levels of iron in the body, hemoglobin production is disrupted and red blood cells become unable to carry oxygen to tissues in the body. This condition, called iron deficiency anemia, is common throughout the world and may occur in response to low intake of iron, poor iron absorption or severe blood loss. Folic acid, a B vitamin, is essential for healthy cell generation and helps prevent major brain and spine defects in developing fetuses. Always consult your doctor before beginning supplementation with iron or any other mineral.
Step 1
Eat meat, especially red meat and organ meat, if you want to increase your iron levels. Meat contains heme iron, the type of iron best absorbed by the human body. A 3-ounce serving of liver provides 7.5 mg of iron, while a 3-ounce serving of light meat chicken provides only 1.0 mg.
Step 2
Include a variety of plant foods in your diet that contain non-heme iron and folic acid. Non-heme iron is not well absorbed by the body, which means you must eat a lot of it each day to meet your daily requirements. Dried peas and beans, green leafy vegetables and dried fruit are sources of iron and folic acid.
Step 3
Eat fortified cereals in the morning along with a glass of orange juice or a bowl of fresh fruit. A 1-cup serving of fortified cereal provides 17.8 mg of iron and 200 to 400 mcg of folic acid, which is enough to meet your daily intake requirements of both nutrients.
Step 4
Buy grains fortified with iron and folic acid. The FDA requires refined grains to be fortified with both nutrients.
Step 5
Choose water or fruit juice instead of tea or coffee when consuming high-iron foods. Tea and coffee can reduce iron absorption by 50 or more percent. Colas, soy milk and cow's milk may also impair absorption of iron.
Step 6
Boost your iron and folic acid levels with daily supplements. Take iron in two or three doses over the course of each day. Iron absorption decreases as the dose increases, making large single doses of the mineral less effective.
Step 7
Take a vitamin A supplement if you are deficient. Vitamin A releases iron stores in the body so that the mineral is usable by the body.
Step 8
Incorporate plenty of vitamin C sources in your diet. Taking in vitamin C with iron-rich meals promotes iron absorption. Add fruit to your breakfast, drink fruit juice with lunch or treat yourself to fruit smoothie when you are on the go.
Tips and Warnings
- Adult and adolescent men and women require 400 mcg of folic acid per day. This amount increases to 600 mcg for pregnant women. Adolescent males need 11 mg of iron per day, while adult males only require 8 mg per day. Women need more iron than men, with adolescent females requiring 15 mg per day and adult females needing 18 mg daily. Pregnant women need 27 mg of iron per day.
- Iron toxicity can be fatal. It is the leading source of poisoning death in children. Never leave iron within the reach of children. Choose lean cuts of meat to reduce fat intake while increasing iron, and speak with your doctor before increasing your consumption of red meat if you suffer from high cholesterol, heart disease or another condition.
Things You'll Need
- Over-the-counter folic acid supplement
- Over-the-counter iron supplement
- Over-the-counter vitamin A supplement
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