Waar zit er veel ijzer in?

Voedingsmiddelen die rijk zijn aan ijzer zijn onder andere rood vlees (zoals runderlever), kip, eieren, volkorenproducten, peulvruchten, noten, zaden en donkergroene bladgroenten zoals spinazie en boerenkool. IJzer komt ook voor in bepaalde verrijkte dranken zoals groentesappen.

Wat zijn de symptomen van te weinig ijzer?

Een laag ijzergehalte kan zich uiten in klachten zoals vermoeidheid, een bleke huid, koude handen en voeten of concentratieproblemen. Dit zijn algemene observaties; bij twijfel is het verstandig om contact op te nemen met een arts.

Hoe hoog moet je ijzer zijn?

De hoeveelheid ijzer in het bloed wordt meestal gemeten via de ferritinewaarde of het hemoglobinegehalte. Wat als ‘normaal’ wordt gezien, verschilt per laboratorium en situatie. Laat je altijd goed adviseren bij bloedonderzoek of interpretatie van je ijzerwaarde.

Is vitamine D goed voor ijzertekort?

Vitamine D en ijzertekort worden in de praktijk regelmatig samen gezien. Hoewel vitamine D zelf geen directe invloed heeft op de opname van ijzer, speelt het – net als vitamine B12 en foliumzuur – wel een rol in het bredere plaatje van een gebalanceerde voedingsstatus.

Welk fruit bevat veel ijzer?

Fruit bevat over het algemeen minder ijzer dan bijvoorbeeld vlees of peulvruchten. Toch zijn er uitzonderingen, zoals abrikozen (gedroogd), pruimen en rozijnen. Combineer fruit met vitamine C-rijke varianten zoals sinaasappel of kiwi voor een betere opname van plantaardig ijzer.

Hoe krijg ik mijn ijzer omhoog?

Als je meer ijzer nodig hebt, kun je letten op ijzerrijke voeding en de combinatie met vitamine C, die de opname van ijzer bevordert. In sommige gevallen kan een ijzersupplement helpen. Kies dan bij voorkeur voor een goed opneembare vorm, zoals ijzer bisglycinaat of nano ijzer, en overleg bij twijfel altijd met een deskundige.

Wat is het verschil tussen heemijzer en non-heemijzer?

Heemijzer zit in dierlijke producten zoals vlees en vis, en wordt efficiënter opgenomen door het lichaam. Non-heemijzer zit in plantaardige voeding zoals peulvruchten en volkorenproducten. Door non-heemijzer te combineren met vitamine C (zoals uit groente of fruit), verbeter je de opname.

Welke drank bevat veel ijzer?

Er zijn geen dranken die van nature veel ijzer bevatten, maar er bestaan wel ijzerverrijkte sappen of tonics. Groentesappen met bijvoorbeeld spinazie of biet kunnen ook bijdragen aan je ijzerinname. Let wel: de hoeveelheid ijzer varieert sterk per product.

Iron

Looking for the best iron supplement? At Morgen is Nu, you will find a wide range of iron supplements. Iron contributes to the normal formation of red blood cells, supports energy metabolism and helps with normal oxygen transport in our bodies. Iron deficiency is more common among vegetarians, pregnant women, children, athletes and people with stomach or intestinal problems. If your daily intake is below the Recommended Daily Allowance (RDA), a supplement can help replenish your iron levels.

By Lisanne, last updated: 06-10-2025.

Our best-selling iron supplements

What is iron and why is it important?

Iron plays an important role in our bodies. It supports the normal formation of red blood cells and haemoglobin, and contributes to normal oxygen transport in the body. Iron also has a beneficial effect on energy-yielding metabolism, contributes to the reduction of tiredness and fatigue, and supports cognitive function. (source)

What are the symptoms of iron deficiency?

Iron deficiency (also known as a lack of iron) is more common than you might think. It develops when you consistently get less iron than your body needs over a prolonged period. Research shows that this is particularly common among women of childbearing age and young children. (source)

Many people with iron deficiency experience symptoms such as tiredness or difficulty concentrating. We often hear that energy levels improve noticeably once iron intake is adequate. Signs regularly associated with low iron levels include:

Lack of energy
Pale skin
Cold hands and feet
Poor concentration

Please note: these are general observations. Always consult a doctor if symptoms persist.

Which foods contain iron?

Iron occurs in different forms in food. The distinction between haem iron (from animal products) and non-haem iron (from plant sources) is important. Haem iron is generally absorbed more efficiently, but you can also get plenty of iron from a plant-based diet, especially if you know what to look out for.

Foods rich in iron include:

Beef liver, chicken, eggs
Spinach, kale, pulses
Wholegrain foods, nuts, seeds

Drinks can also contain iron, although often in small amounts. Examples include vegetable juices and fruit juices fortified with iron.

How much iron do you need each day?

The recommended daily allowance (RDA) of iron depends on age, sex and circumstances such as pregnancy. As a general guide:

Women aged 16-50: 15 mg per day
Men aged 18 and over: 11 mg per day
Pregnant women: 16-18 mg per day

Please note: too much iron over a prolonged period can also have adverse effects. It is therefore best to take supplements in consultation with a healthcare professional, especially if you already eat fortified foods or have a medical condition. (source)

Iron and vitamin C: an important combination

Did you know that iron and vitamin C work perfectly together? This is because vitamin C significantly improves iron absorption in your small intestine. So if you have an iron deficiency and want to replenish your levels with iron supplements, make sure you also get enough vitamin C. Vitamins D and B12 are also essential for good iron absorption. In practice, vitamin D deficiency and iron deficiency are often seen together. Iron and vitamin B12 are both very important for red blood cell production. Combining iron with these vitamins, through food or supplements, may help improve iron absorption. (source)

What is nano iron?

Nano iron is a liquid form of iron with ultra-small particles that are quickly absorbed through the mucous membranes. Because these particles are so small (one nanometre = one millionth of a millimetre), nano iron is readily absorbed and gentle on the stomach. It contains no additives, is odourless and tasteless, and is often well tolerated, including by children. Many people choose this form as an alternative to iron tablets, particularly for its purity and ease of use. View Nano IJzer by The Health Factory here.

Sources

About Morgen is Nu: a holistic health shop

At Morgen is Nu, we work every day to support your health. Guided by a unique vision and years of experience, we select only the purest, highest-quality products. We believe in a holistic approach centred on physical, inner and outer balance.

Need information or have a question?
Telephone: 0341 – 422 850

WhatsApp: 06 – 38732313

Email for advice: info@morgenisnu.nl

Email about orders: orders@morgenisnu.nl

Chat: pop-up at the bottom right of the page

Blog about iron

Iron has an impressive history and an essential role in our bodies. This mineral is crucial for our energy, blood formation and cell growth, yet it often only gets attention when a deficiency develops. That is a shame, because iron is quite literally the driving force behind our day-to-day functioning.

In this blog, you can read all about how iron works, its different forms, the factors that affect absorption, and the recommended daily intake. You will also learn how to recognise a deficiency and how to replenish your iron levels. This applies if you eat meat, follow a plant-based diet or have increased iron needs. Curious about why iron is so important for your health? Read on to find out.