Iron supplements may not be necessary when individuals are able to identify iron rich foods and how the body absorbs iron.

- Heme iron is more readily absorbed in the body than non heme iron.

- Heme iron sources include most meat items: read meat, pork and poultry.

- Non-heme iron sources include green leafy vegetables, beans, eggs, peas, fortified cereals, breads and pastas.

- Vitamin C enhances the body's ability to absorb iron. Consuming a source of vitamin C at the same time as an iron source can help the body to more efficiently absorb and utilize dietary iron. Vitamin C can be found in citrus fruits, broccoli, bell peppers, kiwi, melons, strawberries and tomatoes.

- Calcium and iron often compete for absorption in the body. It is recommended to consume iron rich foods separate from high calcium foods (most commonly dairy products) for optimal absorption.

- Caffeine has also been found to inhibit iron absorption.

When focusing on maximizing the amount of iron consumed and absorbed in one's diet: individuals should consume iron rich foods with a source of vitamin C and avoid caffeine or dairy at the same meal or snack.