Iron is an essential mineral that plays many important roles in the body. Adults need 8-18 mg of iron per day, depending on age and gender, to support growth, development, and overall health. Not getting enough iron can lead to anemia and other problems. While many foods contain iron, shakes can be an easy way to increase your daily iron intake.
Why is iron important?
Iron is involved in making red blood cells, which carry oxygen throughout the body. It also supports physical and mental performance, immune system function, growth and development, thyroid function, body temperature regulation, and more. Those at highest risk for iron deficiency include women of childbearing age, pregnant women, infants and toddlers, athletes, vegetarians, and vegans.
How much iron do you need?
The recommended dietary allowance (RDA) for iron is:
- 8 mg per day for adult men and postmenopausal women
- 18 mg per day for premenopausal women
- 11 mg per day during pregnancy
- 7-12 mg per day for children ages 1-13
- 8 mg per day for infants ages 7-12 months
- 0.27 mg per day for infants ages 0-6 months
However, up to 30% of premenopausal women have iron deficiency, making it one of the most common nutrient deficiencies. Athletes, vegetarians, and vegans may also need 1.8 times the RDA.
What foods are high in iron?
There are two forms of dietary iron: heme and non-heme. Heme iron comes from animal foods and is most easily absorbed by your body. Non-heme iron comes from plant foods and is not as well absorbed. However, eating non-heme iron foods along with vitamin C can boost absorption.
Good sources of heme iron include:
- Red meat
- Organ meats like liver
- Seafood
- Poultry
Good sources of non-heme iron include:
- Legumes like lentils, beans, chickpeas
- Tofu
- Dark leafy greens like spinach
- Iron-fortified grains and cereals
- Nuts and seeds
Are protein shakes a good source of iron?
Many protein powders and ready-to-drink protein shakes contain iron. The amount can vary widely depending on the ingredients.
Whey protein – Whey is a byproduct of cheesemaking. Whey protein powder is relatively low in iron, containing approximately 1-3 mg per serving.
Soy protein – Soybeans are naturally high in iron with 6.7 mg in a half-cup serving. Soy protein powder contains around 5-10 mg of iron per serving.
Pea protein – Pea protein powder provides 3-5 mg iron per serving.
Hemp protein – Hemp seeds are high in iron with approximately 7 mg per ounce. Hemp protein powders contain 10-15 mg of iron per serving.
Brown rice protein – Brown rice protein powders supply up to 14.5 mg of iron per serving.
Other fortified shakes – Many ready-to-drink protein shakes and meal replacement shakes are fortified with iron. Amounts range from 15-150% of the daily value.
Which shakes are highest in iron?
Here are some examples of shakes with at least 15% of the daily value for iron (1.5 mg) per serving:
| Shake | Iron per Serving |
|---|---|
| Amazing Grass Green Superfood | 30% DV (3 mg) |
| Garden of Life Raw Organic Meal | 18% DV (2 mg) |
| OWYN Vegan Protein Shake | 15% DV (1.5 mg) |
| Orgain Organic Protein Shake | 15% DV (1.5 mg) |
| Vega One Organic All-in-One Shake | 15% DV (1.5 mg) |
Shakes made with iron-rich ingredients like cocoa powder, molasses, greens powders, brown rice protein, hemp protein, seeds, beans, and lentils also provide significant amounts.
How to maximize iron absorption from shakes
To get the most iron from your shakes:
- Choose shakes with heme iron sources like whey protein or add in meat, poultry, or seafood
- Combine iron-rich foods like cocoa, greens, beans, etc
- Include a good source of vitamin C like citrus juice, kiwi, strawberries, etc. which enhances iron absorption
- Avoid having coffee, tea, calcium supplements, or antacids at the same time, as these can hinder absorption
Who may need an iron supplement?
If your iron levels are persistently low despite eating iron-rich foods and shakes, you may benefit from an iron supplement. This is often recommended for:
- Women with heavy menstrual periods
- Pregnant women
- Strict vegetarians and vegans
- Those with gastrointestinal conditions affecting nutrient absorption like celiac disease
- Individuals with certain genetic disorders
Speak to your doctor before taking an iron supplement, especially at doses above 45 mg per day, as too much can be harmful.
Iron-rich shake recipes
Here are some delicious high iron shake recipes to try:
Chocolate cherry protein shake
- 1 scoop chocolate protein powder
- 1 cup unsweetened almond milk
- 1 cup spinach
- 1 tbsp almond butter
- 1⁄4 cup frozen cherries
- 1⁄4 avocado
Vegan green goddess shake
- 1 scoop pea protein powder
- 1 cup unsweetened soy milk
- 1 cup kale
- 1⁄2 banana
- 1⁄4 cup edamame
- 1⁄4 cup mango chunks
- 1 tbsp hemp seeds
PB&J shake
- 1 scoop pea protein powder
- 1 cup almond milk
- 1⁄4 cup Greek yogurt
- 1 tbsp almond butter
- 1⁄2 cup frozen mixed berries
- 1 tbsp cacao nibs
Conclusion
Many shakes can provide a significant amount of iron to help you meet your daily needs. Choose a protein powder or fortified shake made with iron-rich ingredients and pair with vitamin C sources to maximize absorption. Talk to your doctor if you are concerned about low iron levels or interested in supplementation. With a little planning, shakes can be an easy and delicious way to pump up your iron intake.