Heme vs. Non-Heme Iron: What’s the Difference & Why It Matters

Iron is essential for energy, focus, immune function, and oxygen transport. But did you know there are two different types of iron, and your body absorbs them differently?

At Functional Medicine Burbank, we go beyond just “eat more iron” advice—we help you understand how your body processes it, so you can optimize your intake for your lifestyle.

Let’s break it down:

What Is Heme Iron?

Heme iron is found in animal-based foods like:

1. Red meat
2. Poultry
3. Fish
4. Organ meats (like liver)

This form is more easily absorbed by the body—about 15–35% of it gets absorbed directly. It doesn’t require other nutrients to assist in absorption, which is why people who eat meat tend to have fewer issues with iron deficiency. This aligns with principles taught in Functional Medicine Toluca Lake, where nutrient absorption is a key focus.

What Is Non-Heme Iron?

Non-heme iron comes from plant-based foods such as:

1. Leafy greens (spinach, Swiss chard)
2. Lentils and beans
3. Tofu and tempeh
4. Nuts and seeds
5. Fortified grains and cereals

This form is less readily absorbed—only 2–20% is typically absorbed. It needs help from other nutrients (like vitamin C) to be properly utilized by the body.

Vegans & Vegetarians: Here’s How to Get the Most From Your Iron

If you eat mostly or entirely plant-based, it’s 100% possible to meet your iron needs—you just have to be more intentional.

Functional Medicine Tip:

1. Boost non-heme absorption with vitamin C: Add bell peppers, oranges, strawberries, or lemon juice to your iron-rich meals.
2. Avoid calcium-rich foods, coffee, and tea with your iron meals: They can inhibit absorption. Have those beverages at least 1–2 hours apart from iron-rich foods.
3. Cook in cast iron pans: It can actually increase the iron content of your food!

At Functional Medicine Los Angeles, We Go Deeper. If you’re still low in iron despite eating well, it could be related to gut health, inflammation, or absorption issues. We take a root-cause approach, looking at:

1. Iron labs (ferritin, saturation, TIBC)
2. Micronutrient panels
3. Gut health testing
4. Personalized supplementation if needed

Knowing the difference between heme and non-heme iron empowers you to make smarter food choices, especially if you follow a plant-based diet. These dietary decisions also pair well with our recommendations for healthy recipes that nourish while supporting balanced iron levels.

Need help optimizing your nutrition for better energy, hormone balance, and immune support? Let’s personalize your path to iron wellness—naturally. 👉 Book your consultation at Functional Medicine Los Angeles today.