Natural Energy Boosters For Low Iron - Try All Seven!
If you’ve been told you’re low in iron, you’re probably feeling drained, foggy, and a little frustrated. This can affect everything from your thinking to your physical stamina, which means that it’s something you’re probably eager to address.
While iron supplements are popular, they’re not the only way to boost your energy. There are many natural, affordable strategies that help your body work better as a whole – and when your body works better, your iron works better too.
Here are 7 simple, natural energy boosters that can make a real difference when you’re low in iron.
1. Swap coffee for a (natural) electrolyte drink
Instead of reaching for another coffee, try a mineral-rich electrolyte drink, like an adrenal cocktail made with ingredients that are available in most supermarkets, such as orange juice (or coconut water), cream of tartar (for potassium), and a pinch of sea salt. Be sure to avoid table salt and use Celtic, Himalayan or even Copago salt if you’re here in Australia. Click here and choose your favourite recipe.
Why it helps: Coffee can add extra strain to your adrenals when you’re already tired. It can also interfere with nutrient absorption and your metabolism. Electrolytes help your body hydrate at a cellular level, support your adrenal glands, and keep minerals in balance — all of which can improve your energy.
2. Take Cod Liver Oil
Choose a high-quality, minimally processed cod liver oil, such as Rosita’s or Jigsaw Health, to include in your daily routine.
Why it helps: Cod liver oil is rich in vitamin A, which supports healthy blood cell production, reduce inflammation, and improves nutrient absorption. Vitamin A plays a critical role in how your body uses copper (another important mineral), to move iron into place, in order to make haemoglobin. Haemoglobin is what we need for optimal iron function. So cod liver oil, vitamin A and iron are all connected.
3. Check on your sleep routine
Create an evening routine that helps your body wind down for the night. This could include dimming lights, avoiding screens for at least 30 minutes before bed, and doing something calming like reading, gentle stretching, or listening to soothing music. Aim for a consistent bedtime and wake-up time.
Why it helps: When your body is already under extra strain to keep up, restorative sleep is important. When you sleep, your body repairs and regenerates, including the processes that build healthy red blood cells. Poor sleep makes fatigue worse and can slow your recovery.
4. Reduce your stress
Pay attention to what spikes your anxiety, frustration, or tension. See if there are ways you can choose differently in those situations — whether that’s taking a pause, saying no to extra commitments, or creating small moments of calm during the day.
Why it helps: Stress hormones can interfere with digestion, nutrient absorption, and blood production. When you’re calmer, your body can better focus on making and using healthy red blood cells, improving energy over time.
5. Take whole food vitamin C
Opt for whole food vitamin C sources – such as brightly coloured fruit and veg. For more concentrated sources, look for acerola cherry powder, camu camu, kakadu plum or amla powder, as well as the products we sell here. Ascorbic acid is very frequently sold as vitamin C, but it is synthetic and problematic. Be sure to avoid ascorbic acid at all costs.
Why it helps: Whole food vitamin C supports your body to use iron effectively. Unlike synthetic forms, whole food vitamin C also contains naturally occurring bioflavonoids and cofactors that help your body handle iron in a balanced way.
6. Make it easy on your digestive system
Give your digestive system the space to do its job well. Sit down to eat, chew your food thoroughly, and avoid rushing through meals or eating on the run as much as possible.
Why it helps: Your body needs to absorb the nutrients in your food before it can use them. Stress and rushed eating can prioritise the blood flow in your body to your main organs and muscles, away from your digestive system, meaning fewer vitamins and minerals get into your system. You also may “waste” more of the important nutrients in dealing with the stress over a longer period if you’re rushing meals and not slowing things down!
7. Move your body
Incorporate gentle movement into your day – think walks in nature, stretching, yoga, or even a little dance around your living room. Look for ways to add incidental exercise, like taking the stairs, parking further away than you ‘need’ to, or walking to the shops. You get bonus points for movement that brings you joy. Although hanging out washing counts as gentle movement, it’s not as joyful as a walk in nature!
Why it helps: Movement encourages healthy circulation and nutrient delivery. It also boosts mood-lifting hormones, which can help you feel more energised and motivated. It can help us to shift our body out of fight-flight mode, which allows us to optimise everything we’ve covered above!
Bonus Tip
If you wear a Fitbit, Apple Watch, or similar device, use the heart-rate alerts as a reminder to pause and take five deep breaths. You can also do this anytime you notice your heart rate creeping up. This simple habit helps calm your nervous system, improves oxygen flow, and can give you a quick energy reset.
The Takeaway
Low iron doesn’t have to mean low energy forever. By focusing on better sleep, digestion, minerals and nutrients and gentle movement, you’re supporting your body to achieve the right balance of the right things. This will ultimately give your body the best chance to recover naturally.
TL;DR – A non-technical summary
Feeling drained from low iron? You don’t have to rely solely on supplements. This blog shares 7 simple, natural, and cost-effective ways to boost your energy:
- Sleep Routine – Consistent and calm. Help your body repair and make healthy blood.
- Support Digestion – Sit down, chew well, and avoid rushed meals to improve nutrient absorption.
- Swap Coffee for Electrolytes – Mineral-rich drinks like adrenal cocktails hydrate and support energy without blocking nutrient absorption. Steer clear of table salt.
- Move Your Body – Gentle movement improves circulation and oxygen delivery, most of us don’t get enough.
- Take Cod Liver Oil – Provides vitamin A to help your body use iron efficiently.
- Take Whole Food Vitamin C – Helps your body use iron. Avoid ascorbic acid at all costs.
- Reduce Stress – Lowering stress hormones improves digestion, nutrient use, and red blood cell production.
- Bonus tip for smartwatch users: Use a heart-rate alert as a reminder to pause and take 5 deep breaths for a quick energy reset.
How to get support
If you’re feeling tired and run down, and like you need a bit of an iron reset, we’re here for you. Take a look at our low 30 day iron reset course here.
At Supporting Balance, we help you:
- Understand your own minerals and vitamins
- Make sense of conflicting information online
- Build a sustainable path forward
You can work with us one-on-one, or explore our growing collection of educational resources, recipes, and guides inside our wellness library.
Want to meet your consultant before making a paid booking? Book a free consult advice call to meet your future consultant. Or why not sign up for our 30-day low iron reset?
We’d love to help you make confident, informed decisions about your health.