|
|
Fun fact: I was pregnant recently, and in my third trimester, I developed pica. The most well-known symptom of this condition is the urge to eat non-food items such as dirt and laundry detergent. Lucky for me, I never craved eating anything weird – but I did become obsessed with certain aromas, including rubber tires, lavender hand soap, and printer ink. (I’m happy to report that my symptoms cleared up after I had my baby!)
Pica is believed to be caused by iron deficiency. Today, registered dietitian Kirsten Seele is here to discuss how to address this common condition through diet and supplementation.
|
|
|
|
|
|
|
|
|
Hope this helps!
Ginger Wojcik
Senior Newsletter Editor
|
|
|
Written by Ginger Wojcik
October 6, 2026 • 3 min read
|
|
|
|
|
|
|
|
|
|
|
| A: |
It is possible to increase iron stores with diet alone, but starting an iron supplement or infusion may be necessary to address anemia or iron deficiency that is not responding to dietary changes. (It’s also important to be diagnosed by a medical professional and follow their guidance for treatment and supplementation.)
Currently, the Recommended Dietary Allowance (RDA) ranges from 8 to 27 milligrams (mg) of iron per day, with differences due to sex, age, and life stage, such as pregnancy. The RDA includes iron from diet and supplementation, but is meant to keep levels stable, not necessarily treat a deficiency.
The best sources of iron are meat, fish, and poultry, which contain heme iron, which is easiest for our bodies to absorb (i.e., has high bioavailability). You can get nonheme iron from some plant foods (e.g., leafy greens, legumes, and iron-enriched grains), but it has a lower bioavailability. Adding vitamin C-rich foods and avoiding tannins, such as those in coffee and tea, during meals can help increase absorption.
It may or may not come as a surprise that iron is the most common micronutrient deficiency worldwide. As much as 20% of the world’s population has iron deficiency anemia. When iron stores are not replenished, this can lead to iron-deficiency anemia. Symptoms range from fatigue to pale skin to more life threatening issues as the deficiency worsens.
What might be more surprising is how many people have an iron deficiency, but go undiagnosed. Up to 70% of those cases are even in a “high risk” population for developing an iron deficiency, like children or pregnant women. The American Society of Hematology (ASH) recognized this gap in care and recently started a new Iron Deficiency Initiative to address these concerns.
These new thresholds are higher than before, meaning people who were told they were “fine” before may actually qualify for treatment. While this marks a step forward, ASH plans to release updated clinical treatment guidelines in 2027. If your recent lab results fall below these new cutoff levels, reach out to your healthcare professional with questions and to re-evaluate your iron status. |
|
|
|
| Kirsten Seele, Registered Dietitian |
|
|
Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com, and we’ll look into it for you! (Heads-up: We may use your response in an upcoming newsletter.)
|
|
|
|
|
|
What we’re digesting
|
|
| | |
