You might be doing all the “right things” – eating nourishing food, taking your supplements, even prioritising rest – but still find yourself dragging through the day. Your energy is low, your mind foggy, or your mood just not quite what it used to be. And when you check your iron levels, they’re stubbornly low. Or frustratingly, they look "normal" on paper, even though your body tells a different story. When that happens, it’s worth considering not just what you’re putting in but also what might be blocking it from being absorbed.

Because even when our intentions are solid, certain everyday habits and hidden internal imbalances can quietly sabotage our iron levels – without us realising it. Let’s start with some of the most common (and easily overlooked) factors that can reduce your ability to absorb iron from food or supplements.

1. Calcium
Calcium and iron compete for absorption in the small intestine – and unfortunately for iron, calcium tends to win. If you’re taking a calcium supplement, or consuming high-calcium foods like dairy products close to your iron-rich meals or supplements, it can significantly reduce how much iron your body absorbs. Try to space out your calcium and iron intake by at least 2 hours.

2. Tea and coffee
Tannins and polyphenols in tea and coffee can bind to iron in your digestive tract, preventing it from being absorbed. This is especially true for non-haem iron – the kind found in plant foods. Avoid drinking tea or coffee within an hour of taking your iron or eating an iron-rich meal.

3. Certain whole foods
While we often think of whole grains, legumes and leafy greens as nutrient-dense – and they absolutely are – some of these foods also contain compounds known as phytates and oxalates, which can inhibit iron absorption. Soaking and sprouting grains and legumes, and including vitamin C-rich foods in the same meal, can help offset this effect.

4. Low stomach acid
Stomach acid is essential for “unlocking” iron from food. But chronic stress, inhaling rather than chewing food, and certain medications (like antacids or proton pump inhibitors) can reduce stomach acid production, making it harder for your body to extract and absorb iron. Chew your food thoroughly, eat mindfully and consider starting the day with warm lemon juice water or apple cider vinegar to stimulate digestive acids if you think your digestive fire might be lacking. 

5. Inflammation 
When your body is inflamed – whether due to gut issues, stress, chronic injuries, recurring infections, autoimmune conditions or even overtraining – it responds by ramping up a hormone called hepcidin. Hepcidin essentially traps stored iron and prevents it from being absorbed or circulated. It’s a protective mechanism the body uses to withhold iron from potential pathogens, but when inflammation becomes chronic, it ends up depleting you. What’s more, high-dose or poorly absorbed iron supplements can irritate the gut lining and drive even more inflammation, creating a vicious cycle.

6. Insufficient ‘cofactors’ 
Iron doesn’t work in isolation. For it to be properly absorbed, stored and utilised in the body, it needs support from certain nutrient “cofactors” – particularly vitamin A and copper. While many people meet their vitamin A needs through the conversion of beta-carotene (from foods like carrots and sweet potato), it’s also helpful to obtain some directly as vitamin A from foods like sardines, liver or cod liver oil. Copper, meanwhile, can be trickier to obtain in optimal amounts through food alone, particularly if dietary variety is limited. This essential mineral plays a crucial role in helping iron cross from storage into circulation – and when it’s lacking, iron can essentially get “stuck” in the cells, leading to low blood levels despite seemingly adequate intake.

So if your iron levels just won’t shift – or if you’re feeling the symptoms but your tests aren’t telling the full story – take a moment to look at the whole picture. Iron isn’t just about how much you take in, but how well your body can receive and use it. By removing some of the common blocks to absorption, supporting your digestion and reducing inflammation, you give your body the best chance to restore iron naturally and gently. Because when your iron status is robust, everything feels more manageable – your mood steadies, your energy lifts and your vitality returns.