Are You Getting Enough Iron? What Every Plant-Based Woman Needs to Know—Especially During Your Cycle

“You need to eat more red meat.”
That was my mom’s go-to advice whenever I felt tired, moody, or just off during my period.

And years ago? I was feeling off a lot. Exhausted, foggy, short of breath after climbing the stairs, hair thinning, and just not myself. I blamed it on the usual suspects—being a busy working mom, hormones, not sleeping enough.

But when I finally had my labs done, the results were clear: I was borderline anemic. My iron was low—and it was impacting everything.

💡 The Iron Truth for Women

Iron deficiency is one of the most common nutrient deficiencies in women, especially if you menstruate. And if you're plant-based or mostly plant-forward like I am, it's even more important to be intentional about how you nourish your body.

But let me bust a big myth right now:

🥦 Broccoli has more iron per calorie than steak.

Yup, you read that right.

Let’s break it down:

Food (per 100 calories)Iron (mg)🥦 Cooked Broccoli1.8 mg🥩 Cooked Sirloin Steak0.9 mg

Not only does broccoli deliver double the iron per calorie—it also gives you Vitamin C, which boosts your body's ability to absorb that iron. Steak, on the other hand, contains no Vitamin C and comes with saturated fat and cholesterol.

So no shade to mom (love you 💕), but plants had my back all along.

🌱 Best Plant-Based Iron Sources for Women

Here are some of the iron-rich, whole-food favorites I now rotate into my meals and snacks—especially during my cycle:

• Lentils

• Spinach (cooked is better!)

• Chickpeas

• Quinoa

• Pumpkin seeds

• Tahini

• Cacao nibs or dark chocolate

• Oats

• Tomato paste

• Broccoli

• Sweet potatoes

Pro tip: Pair with Vitamin C-rich foods like citrus, strawberries, bell peppers, or tomatoes to boost absorption naturally.

Also important? Avoid drinking coffee or tea with meals—they can block iron absorption.

✨ Supplements: When You Might Need Extra Support

If you have heavy periods, are recovering from low iron levels, or just want peace of mind, a high-quality supplement can help fill the gap without overdoing it.

One I love and personally take is Dr. Fuhrman’s Gentle Prenatal Vitamin.

It’s specifically designed with a conservative amount of iron, so you don’t go overboard (too much iron can cause digestive issues or even harm). It also supports nutrient needs in women of reproductive age—even if you're not pregnant. Gentle on the stomach and backed by science. ✔️

❤️ Final Thoughts

If you’re constantly tired, especially during your cycle, it’s worth looking into your iron levels. I’ve been there—and once I made these changes, everything shifted. My energy came back. My workouts felt easier. My hair stopped thinning. I felt like me again.

You don’t need red meat to get the iron your body needs. You just need the right tools, a little intention, and a whole lot of plants.

Curious if your energy could be tied to low iron?
Start by incorporating a few of these foods today. And if you need gentle, science-backed support, check out this prenatal multivitamin that I use and trust.

Because when you nourish yourself the right way—you flourish. 🌿