7-Day Ferritin Optimization Plan

Heme iron (from meat/fish) is absorbed 2-3x better than plant iron. Red meat and liver are the gold standards.

Vitamin C converts non-heme iron into a more absorbable form. Always eat plant iron (spinach/beans) with citrus or peppers.

Calcium (dairy), tannins (tea/coffee), and phytates (grains) block iron absorption. separate these from iron-rich meals by 2 hours.

Cooking acidic foods (tomato sauce) in a cast iron skillet can leach significant amounts of dietary iron into the food.