Dietary iron arrives as haem iron (mainly from meat, poultry and fish) or non-haem iron (plants, eggs, dairy, fortified foods). Haem iron is generally absorbed more readily. Non-haem iron absorption varies with the rest of the meal.
Vitamin C–rich foods eaten at the same time can help non-haem iron uptake. Tea and coffee with a meal can reduce it. These are meal-level details, not reasons to abandon a pattern you prefer.
Requirements are higher for many people who menstruate, and during pregnancy. Vegetarian and vegan patterns can meet iron needs with planning: legumes, tofu, wholegrains, nuts, seeds, and fortified foods, plus attention to inhibitors and enhancers. Blood tests and clinical advice belong with a health professional if fatigue or other symptoms are the concern. A food record only shows intake, not iron stores.
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