Iron is one of the most essential minerals in the body, responsible for carrying oxygen in the blood, supporting energy levels, and keeping the brain sharp. Yet, many people - especially women, athletes, and plant-based eaters - struggle with low iron without realising it. If you often feel exhausted, foggy-headed, or unusually cold, your body might be crying out for more iron.

Why Are You Iron Deficient?

Iron deficiency can happen for many reasons, including:

• Dietary choices – If you eat mostly plant-based foods, don’t get enough protein, or aren’t eating enough overall, you may not be getting enough iron.
• Life stages – Women need more iron during menstruation, pregnancy, postpartum recovery, and even perimenopause.
• Blood loss – Heavy periods, gut issues, and even frequent blood donation can deplete iron levels.
• Poor absorption – Gut health plays a huge role in how well you absorb iron. Conditions like coeliac disease, chronic bloating, or even high stress can make it harder for your body to take in what it needs.
• Exercise – Intense training can increase iron needs, as the body loses small amounts through sweat and muscle repair.

It is important to note that there is a difference between iron deficiency and iron deficiency anaemia. Iron deficiency means your body is running low on stored iron, while iron deficiency anaemia means your red blood cells can’t carry enough oxygen, leading to more extreme fatigue and health risks.

Signs & Symptoms of Iron Deficiency

Iron deficiency can manifest in subtle ways before becoming severe. Here are common symptoms to watch for:

• Persistent fatigue, no matter how much sleep you get
• Looking pale or washed out
• Brittle nails or thinning hair
• Feeling foggy, forgetful or unmotivated
• Struggling with low moods or anxiety
• Always feeling cold

How to Boost Iron Naturally

Iron supplements are helpful, but food and lifestyle also play a huge role in maintaining healthy levels. Try these simple strategies:

• Eat iron-rich foods like grass-fed red meat, lentils, spinach, pumpkin seeds, and eggs.
• Pair iron with vitamin C – Citrus fruits, berries, and capsicum help the body absorb more iron.
• Avoid iron blockers – Tea, coffee, and calcium-rich foods can reduce iron absorption when consumed around the same time.
• Support gut health – A happy gut absorbs iron better, so include probiotic foods like kimchi, yoghurt, and sauerkraut.

Choosing the Right Iron Supplement

Not all iron supplements are created equal. Many people experience nausea, constipation, or bloating with traditional iron pills, making it hard to stay consistent. Here’s what to consider:

• Gentle on the stomach: Traditional iron supplements (like ferrous sulfate) can cause constipation and nausea. Instead, look for supplements that contain Ferrochel®, a clinically-trialled Iron bisglycinate.
• Synergistic ingredients: Look for iron supplements that contain synergistic ingredients like vitamin B which is supportive to iron absorption. 
• Liquid vs. capsule: Liquid iron is often easier on digestion and absorbs more quickly than capsules or tablets.

What About Liver Supplements?

Beef liver supplements have gained popularity for their rich nutrient profile, offering a natural source of iron, vitamin B12, and other essential minerals. However, there are some important considerations:

• Nutrient variability – The iron content in liver supplements isn’t always consistent, making it harder to control your intake.
• Toxin accumulation – The liver acts as a detox organ, meaning it can store heavy metals and unwanted compounds, depending on the source.
• Taste – Many people find the taste of liver supplements unpalatable, making them difficult to take consistently.

For those looking for a more controlled, plant-based, and well-absorbed iron source, Iron Rich Tonic+ is a great alternative. It provides a clinically effective dose of iron in a gentle form, combined with supportive herbs for better absorption and overall vitality—without the risk of unwanted toxins.

Why You Should Take Iron-Rich Tonic+ 

We designed Iron Rich Tonic+ to be non-constipating, easy to digest, highly absorbable and free from the common side effects of traditional iron supplements.

Not only have we chosen to use the clinically-trialled Ferrochel® Iron bisglycinate which has been shown in studies to be gentler on the stomach and better absorbed than other iron supplements, we've also included a nourishing blend of organic and biodynamic with vitamins B2 and B6 that work alongside the iron to further support iron metabolism and red blood cell production and blood health.

How to Take Iron-Rich Tonic+

Adult's Dose:

• Prevention & maintenance: If your diet is rich in iron but blood test results show levels just below the optimal range, consider supplementing with 20ml, twice weekly.
• Pregnancy & breastfeeding: Iron levels naturally decline during the second and third trimesters, increasing the risk of postnatal depletion. Research suggests that even women with healthy stores may benefit from supplementation. Consider taking 10ml, twice daily from the first trimester to maintain energy and prevent unnecessary fatigue.
• Iron deficiency: Take 10ml twice daily to help restore depleted stores.
• Iron-deficiency anaemia: Higher doses may be required - work with your healthcare practitioner to determine the best approach for your individual needs.

Children’s Dose:

• For fussy eaters or iron-deficient children: 5ml twice daily.

How Long Until You See Results?

Building iron levels takes time. Most people need at least 3 months of consistent supplementation to see improvements. However if you’ve been deficient for a long time, your body may need 6-12 months to fully replenish its stores.

The Bottom Line

If you’re experiencing the signs of low iron, don’t ignore them. A simple blood test can confirm your levels, and the right supplement—paired with good nutrition—can help restore your energy, focus, and vitality. Iron Rich Tonic+ offers a well-balanced, easy-to-absorb option to support your body without the common side effects of conventional iron supplements.

Shop Iron-Rich Tonic+ here.