Herbal sources of iron
Pro Research Analysisby 
Searched over 200M research papers
Herbal Sources of Iron: Key Plant-Based Options
Herbs and plant-based products are recognized as potential sources of dietary iron, which is essential for preventing iron deficiency anemia. Many studies have examined the iron content in various herbs, herbal teas, and plant extracts, as well as their effectiveness in improving iron status.
Iron Content in Common Herbs and Herbal Teas
Research shows that a wide range of herbs contain measurable amounts of iron. For example, dry herbs can have iron levels ranging from about 98 to 349 micrograms per gram, while herbal-fruit teas contain between 49 and 118 micrograms per gram. These amounts, while not extremely high, can contribute to daily iron intake, especially when consumed regularly as part of a varied diet. Herbal infusions and decoctions made from these herbs also provide iron, though the amount that actually dissolves into the water is relatively low, typically between 4.4% and 12.4% of the total iron content in the dried herb. This means that while herbal teas can be an additional source of iron, they are not usually a major contributor to overall iron intake for most people 249.
Specific Iron-Rich Herbal Remedies
Some specific herbal remedies and plant extracts have been developed to address iron deficiency. For instance, a new herbal formulation containing nettle, rosehip, and folic acid has been shown to be stable and is designed to help prevent iron deficiency. Another study formulated a herbal teabag using Justicia carnea, Ficus capensis, and Mucuna pruriens, which significantly improved iron status in animal models, showing results comparable to standard iron supplements like ferrous sulfate. These findings suggest that certain herbal blends can be effective alternatives for managing iron deficiency anemia, especially in populations with limited access to conventional treatments 56.
Plant Iron Content Across Species
A comprehensive review of over 1,200 plant species found that iron is present in various parts of many plants, including leaves, roots, seeds, and fruits. The amount of iron varies widely depending on the species and the part of the plant. This diversity means that a plant-based diet can provide iron from multiple sources, though the bioavailability (how well the body can absorb the iron) may differ from that of animal-based sources .
Special Plant-Based Iron Compounds
Some plants contain unique iron compounds, such as leghemoglobin and plant ferritin, which are being explored as alternative iron sources, particularly for vegetarians and vegans. These compounds may offer improved iron bioavailability compared to traditional plant-based iron, making them promising options for those who avoid animal products .
Herbal Blood Tonics and Safety Considerations
Herbal blood tonics, commonly sold in some countries, are marketed as sources of iron and other trace elements. However, studies have found that most of these tonics provide less than 1 mg of iron per daily dose, which is much lower than the recommended daily intake of 10–15 mg. While some brands may contain slightly higher amounts, overall, these tonics are not considered strong sources of iron. Additionally, trace amounts of potentially harmful metals like cadmium and lead have been detected in some products, though usually within safe limits if used as directed .
Herbal Medicines and Iron Regulation
Beyond providing iron, some herbal medicines and plant extracts are being studied for their ability to regulate iron levels in the body, particularly in the context of cardiovascular diseases. Certain compounds found in herbs, such as flavonoids, can help manage iron overload by chelating (binding) excess iron and reducing its harmful effects. This highlights the dual role of herbs in both supplementing iron and protecting against iron-related health issues .
Conclusion
Herbs and plant-based products can serve as supplementary sources of iron, with some specific herbal blends showing promise for managing iron deficiency. However, the overall contribution of most herbal infusions and tonics to daily iron intake is modest. For those relying on plant-based diets, a variety of iron-rich herbs and innovative plant compounds like leghemoglobin and ferritin may help meet nutritional needs. It is important to consider both the iron content and its bioavailability, as well as the safety of herbal products, when using them as part of an iron supplementation strategy.
Sources and full results
Most relevant research papers on this topic