Boost Your Iron Levels: The Surprising Benefits of Eating Red Meat During Your Period
Are you wondering whether you should consume more red meat during your period to counteract blood and iron loss? This has become a popular discussion on social media. Many people suggest that a carnivorous diet can help alleviate iron deficiency symptoms like fatigue and dizziness during menstruation. But does this advice hold up? Let’s delve into the details.
Why Do You Lose Iron on Your Period?
During menstruation, your body loses iron primarily through blood. The amount of iron lost can depend significantly on the heaviness of your menstrual flow. On average, women lose about 2 to 3 tablespoons of blood during their period, equating to approximately 30 to 45 milligrams (mg) of iron. However, some may experience menorrhagia, which is characterized by unusually heavy bleeding. In such cases, iron loss can double or even triple, leading to more severe deficiency.
Does Eating Red Meat Replace Lost Iron?
While eating red meat can indeed help replenish some lost iron, experts caution that it’s not a total solution. For instance, a 6-ounce sirloin steak contains only about 4 mg of iron. To replace a loss of 45 mg, one would have to consume a considerable amount of red meat.
“Simply eating a steak on the first day of your period is not a cure for low iron stores.” – Emma Laing, PhD, RDN
Other variables also affect your iron absorption, including:
- Overall diet quality
- Physical activity levels
- Medical history
- Medication use
- Hormonal status
- Blood loss during menstruation
How to Increase Your Iron Levels
In addition to incorporating red meat into your diet, there are other effective strategies for boosting iron levels during your period.
1. Eat a Variety of Iron-Rich Foods
Red meat is just one option; consider adding other iron-rich foods:
- Lentils: 3 mg per 1/2-cup serving
- Oysters: 8 mg per 3-oz serving
- Chickpeas: 2 mg per 1/2-cup serving
- Cooked spinach: 3 mg per 1/2-cup serving
- White beans: 8 mg per 1-cup serving
- Iron-fortified cereal: 8–13 mg per 1 serving
2. Pair Iron with Vitamin C
Your body absorbs iron more effectively when it’s paired with vitamin C. Consider the following vitamin C-rich foods:
- Orange: 70 mg per medium fruit
- Strawberries: 49 mg per 1/2-cup serving (sliced)
- Red pepper: 95 mg per 1/2-cup serving
- Kiwifruit: 64 mg per medium fruit
- Broccoli: 51 mg per 1/2-cup serving (cooked)
3. Avoid Foods That Block Absorption
Certain foods can inhibit iron absorption. To enhance uptake, refrain from consuming these items at least one hour before or after an iron-rich meal:
- Coffee
- Tea
- Red wine
- Dairy products
- Whole grains
- Legumes
“Certain foods and drinks can block iron uptake. Limiting these around iron-rich meals can improve absorption.” – Jian Jenny Tang, MD
4. Take an Iron Supplement When Necessary
Most menstruators do not lose enough blood during their cycles to become iron deficient. However, those with heavy periods should consider having their iron levels checked. If diagnosed with iron deficiency through a blood test, your healthcare provider may recommend an iron supplement.
The Bottom Line
While red meat is a notable source of iron, merely increasing your intake during your period will likely not suffice to replace lost iron. Experts advocate a balanced and varied approach, focusing on a range of iron-rich foods, pairing them with vitamin C, and avoiding absorption blockers around meal times.
If heavy menstrual flows are a concern for you, it’s advisable to consult your healthcare provider. Those experiencing excessive bleeding may have a heightened risk of iron deficiency and may require supplementation.
Meet the Experts
- Sue-Ellen Anderson-Haynes, RDN, CDCES, spokesperson for the Academy of Nutrition and Dietetics
- Emma Laing, PhD, RDN, clinical professor and director of dietetics at The University of Georgia
- Olivia Manayan, MD, physician specializing in Obstetrics & Gynecology
- Jian Jenny Tang, MD, board-certified OB-GYN at Mount Sinai
