Tool
Nutrient Compass - Low iron / fatigue
Food strategies to raise iron status and reduce fatigue.
Selected goal
Low iron / fatigue
Food strategies to raise iron status and reduce fatigue.
Key nutrients
Try it for free!Iron
targetCarries oxygen in blood; low iron often shows up as tiredness and poor endurance.
RDA 8-18 mg (18 mg in childbearing years)
Supplement only if labs and a clinician say you need it.
Vitamin B12
targetNeeded for red blood cells, nerves, and steady energy.
RDA 2.4 ug
Vegans need fortified foods or supplementation.
Vitamin D
targetHelps absorb calcium, supports immunity, and influences mood.
RDA 15 ug (600 IU); UL 100 ug (4000 IU)
High dosing only under medical supervision.
Protein
targetBuilds and repairs tissue, preserves lean mass, and improves satiety.
1.2-1.6 g/kg for active adults (practical range)
Top foods
Top foods for Iron
| Food | Serving | Nutrient |
|---|---|---|
| Cooked lentils | 198 g (1 cup) | 6.6 mg |
| Cooked spinach | 180 g (1 cup) | 6.4 mg |
| Lean beef | 85 g (3 oz) | 2.4 mg |
| Pumpkin seeds | 28 g | 4.2 mg |
| Tofu | 126 g (1/2 cup) | 3.4 mg |
Top foods for Vitamin B12
| Food | Serving | Nutrient |
|---|---|---|
| Clams | 85 g (3 oz) | 84 ug |
| Salmon | 170 g (6 oz) | 4.8 ug |
| Beef | 85 g (3 oz) | 2.4 ug |
| Eggs (2) | 100 g | 1.1 ug |
| Milk | 245 g (1 cup) | 1.3 ug |
Top foods for Vitamin D
| Food | Serving | Nutrient |
|---|---|---|
| Salmon | 170 g (6 oz) | 14 ug |
| Sardines | 85 g (3 oz) | 4.6 ug |
| UV-exposed mushrooms | 70 g (1/2 cup) | 8 ug |
| Fortified milk | 245 g (1 cup) | 2.5 ug |
| Egg yolks (2) | 34 g | 1.1 ug |
Top foods for Protein
| Food | Serving | Nutrient |
|---|---|---|
| Chicken breast | 100 g | 31 g |
| Salmon | 100 g | 25 g |
| Greek yogurt | 170 g (6 oz) | 17 g |
| Cooked lentils | 198 g (1 cup) | 18 g |
| Tofu | 200 g | 20 g |
Quick swaps
Quick swaps
- Chicken breast (100 g) → Cooked lentils (1 cup) +4 mg Fe
- Plain salad → Cooked spinach (1 cup) +6 mg Fe
Quick swaps
- Unfortified plant milk → Cow's milk or fortified milk +1 ug B12
- Zero fish per week → 1 serving salmon per week +4-5 ug B12
Quick swaps
- Chicken (100 g) → Salmon (100 g) +8-10 ug Vit D
- Unfortified milk → Fortified milk +2 ug Vit D
Quick swaps
- Sugary cereal (30 g) → Greek yogurt (170 g) +14 g protein
- Plain pasta meal → Pasta + 100 g tuna +25 g protein
Quick FAQ
Does vitamin C boost iron absorption?
Yes. Pair plant iron with vitamin C foods to improve uptake.
Do coffee and tea block iron?
They can if taken with iron-rich meals; space them by 1-2 hours.
Do I need an iron supplement?
Only after blood tests and clinician advice; too much iron is harmful.
Note: educational info for healthy adults. Not medical advice. Talk to your doctor if you have conditions or take medication.