I struggled with low ferritin and iron deficiency anemia for years before finally finding a solution that worked for me on a carnivore diet. After countless supplements and dietary changes with minimal benefits, I was thrilled when my ferritin levels finally normalized by focusing on these key strategies:
The most effective way I found to raise ferritin levels on a carnivore diet is to consume more iron-rich muscle meat and organ meats while reducing dairy intake.
Iron deficiency anemia left me feeling constantly exhausted no matter how much I slept. I was irritable, had trouble concentrating, and felt short of breath during exercise. As a carnivore, I thought eating plenty of meat would provide all the iron I needed. However, it turns out not all meat is created equal when it comes to iron content.
Meat Has Abundant Iron, But Absorption Varies
First, let's bust the myth that meat is low in iron.
When it comes to iron, organ meats like liver reign supreme. Ounce for ounce, the liver blows muscle meat out of the water. For example, 100 grams of beef liver contains 11 mg of iron while 100 grams of ground beef only has 2.7 mg.
Other iron-rich meats include:
- Chicken and turkey giblets
- Beef chuck roast
- Lamb's shoulder
- Veal shoulder
Dark meat with more myoglobin like chicken thighs and legs also contain more iron than white breast meat.
The catch is that only a fraction of the iron in meat gets absorbed – between 10-35%, depending on the source. Your personal health status also affects how efficiently your digestive tract takes up the iron you consume.
So while meat contains abundant iron on paper, the rate of absorption makes it possible to become iron deficient over time on a strict carnivore diet. Let's go over some strategies to maximize the iron you get from meat:
- Combine meat with vitamin C: Eating foods high in vitamin C like raw bell peppers or citrus fruits alongside iron-rich meats can significantly boost absorption. The vitamin C helps convert iron into a more bioavailable form.
- Avoid dairy with meals: Calcium from dairy products can hinder iron absorption if consumed together. Take your supplements or multivitamins at least 2 hours apart from meals containing milk or cheese.
- Cook in cast iron: Using cast iron pans leaches small amounts of iron into meat and other foods. While not a huge source, it's an easy cooking hack to utilize.
- Eat organ meats: Liver and other organ meats have extremely high iron content. Aim to include them in your meal rotation 1-2x per week.
- Try heme iron supplements: Heme iron supplements made from bovine blood provide a highly absorbable form of iron that mimics meat sources. This can be an effective way to boost your intake.
Check for Factors That Impair Iron Absorption
While optimizing your meat sources of iron is crucial, it’s also important to identify and address anything that may be hindering proper iron absorption in your gut. Here are some potential factors to consider:
- Inflammation – Chronic inflammation in the GI tract from conditions like IBD, celiac disease, SIBO, etc can impair your ability to absorb iron. Work on healing your gut inflammation to restore proper absorption.
- Low Stomach Acid – Stomach acid helps convert iron into its absorbable form. Low levels, often from acid-suppressing medications, can therefore contribute to deficiency. Consider a betaine HCL supplement with meals.
- Other Nutrient Deficiencies – Being deficient in vitamins A, B12, folate and copper can all negatively impact iron absorption and transport. Get tested and supplement if needed.
- Over-exercising – Extreme endurance exercise causes inflammation and loss of iron through sweat and foot-strike hemolysis. Moderate your training if exercising excessively.
- Heavy menstrual bleeding – Monthly blood loss can drain iron stores over time. Have your OB-GYN run menstrual bloodwork panels if your periods are very heavy.
Identifying and addressing any underlying causes of poor iron absorption from your diet is just as crucial as optimizing your iron sources. Doing both will give you the best chance of restoring optimal ferritin levels.
Should You Supplement with Iron?
Given that iron absorption varies widely based on individual health factors, some people may still require supplemental iron on a carnivore diet. Here are some signs that point to a need for extra iron:
- Ferritin consistently below 30-40 ng/mL
- Hemoglobin under 12-13 g/dL if female / 13-14 g/dL if male
- Symptoms like fatigue, dizziness, headaches, hair loss, brittle nails
- Heavy menstrual bleeding or blood donations
If your bloodwork shows iron deficiency anemia despite optimizing dietary sources, then supplementation can be a smart strategy under the guidance of your healthcare provider.
Here are some effective supplemental iron options to discuss:
- Heme iron polypeptides – Made from bovine hemoglobin, these provide heme iron equal to meat sources. Gentler on the stomach than iron salts.
- Iron bisglycinate – A gentler, well-absorbed inorganic iron supplement. May be preferable for those sensitive to heme sources.
- Iron Infusions – Allows delivery of therapeutic doses of iron directly into the bloodstream. Helpful for severe deficiencies unable to be corrected with oral options.
Always take iron supplements with vitamin C to enhance absorption and avoid taking with dairy, calcium supplements, coffee, and tea. Work closely with your doctor to determine appropriate supplemental dosing based on your bloodwork and symptoms.
The Role of Vitamin A for Iron Utilization
One mistake I made was not eating enough vitamin A-rich foods along with my iron-rich foods. Vitamin A is essential for using iron properly in the body.
Great food sources of vitamin A for carnivores include:
- Beef or chicken liver
- Lamb's kidneys
- Grass-fed dairy like butter, ghee, or cheese
- Fatty fish like salmon
Low-fat diets make it harder to utilize iron so embracing the fat that comes naturally with animal foods will benefit you more than avoiding it.
Why adding Dairy on a carnivore diet Can Deplete your body's Iron Stores
The proteins in dairy like casein bind with iron decreasing its absorption. Some dairy may also irritate the gut lining impairing your ability to absorb nutrients.
Limit high calcium foods like milk and yogurt to 4-8 oz per day max. Small amounts of butter, ghee, and aged cheese are great for providing vitamin A and other nutrients without the same drawbacks.
Red Meat massively Boosts Ferritin levels
All meat contains heme iron which is more readily absorbed than plant-based non-heme iron. But red meat, like beef and lamb, is particularly potent for restoring depleted iron levels.
Some key advantages of red meat:
- Higher heme iron content than chicken or fish
- Provides vitamin B12 needed for proper red blood cell formation
- Contains zinc and vitamin B6 which support iron metabolism
Eating fatty cuts of red meat like ribeye 3-5 days a week made a big difference in getting my ferritin over 100 ng/mL for the first time.
Additional Tips for Correcting Iron Deficiency Anemia
Here are a few other suggestions I’ve found useful in my journey to overcoming iron deficiency anemia on a carnivore diet:
- Cook in cast iron cookware. The iron can leach into foods, adding small amounts of absorbable iron.
- Increase vitamin C. Meats cooked rare or raw contain more vitamin C which boosts iron absorption. Citrus fruits or Bell peppers can provide vitamin C if you’re not strictly carnivore.
- Reduce caffeine and dairy. Caffeine and calcium impede iron absorption so limiting intake around meals can help.
- Test ferritin levels every 3 months. Continue monitoring your ferritin to ensure levels keep increasing with your dietary changes.
- Trialing Betaine HCL, digestive enzymes, or ox bile supplements with meals
- Exercise cautiously. High-intensity exercise can exacerbate iron deficiency. Focus on restorative activities like walking, yoga, and stretching.
- Manage stress. Chronic stress takes a toll on iron levels. Make time for relaxing activities like reading, baths, and meditation.
As you can see, restoring healthy ferritin levels on a carnivore diet involves more than just eating steak and liver. By honing in on both optimizing your dietary iron intake and absorption, you give yourself the best odds of correcting a deficiency without compromising the benefits you experience from eating only meat.
With a little time and some trial and error, you can overcome low iron issues while thriving on a carnivore diet. Your health is worth the effort to personalize your approach.