Iron for Fertility, IVF, and Pregnancy: A Nutritional Guide for Women and Menstruating People
Written by Dr Luke McPherson (TCM) and Dr Linh Quach (TCM), Sydney East – Alexandria Acupuncture Pregnancy Clinic
At the Acupuncture Pregnancy Clinic in Alexandria, we take a holistic approach to women’s health, combining Traditional Chinese Medicine (TCM) with modern evidence-based Nutrition and Naturopathy. Whether you’re trying to conceive naturally, preparing for IVF, or supporting a pregnancy, one key nutrient stands out: iron.
Meet the team at our Alexandria clinic.
Iron deficiency is incredibly common in women — especially during their reproductive years — and it can quietly impact fertility, energy, and hormonal balance. This blog explores how to naturally boost iron using TCM principles, modern nutrition, and evidence based strategies .
Why Iron Matters for Fertility, IVF & Pregnancy
Iron is essential for:
- Oxygen transport to the uterus and developing follicles
- Mitochondrial function in egg cells (linked to egg quality)
- Hormonal synthesis and ovulation
- Endometrial thickening for implantation
- Placental development and foetal growth
- Postnatal tissue healing and blood replenishment
Women aged 19–50 need 18mg/day, and 27mg/day during pregnancy! That is three times what men require!
Natural Iron Boosting Tips
1. Black Dates: A Potent Blood Tonic
In TCM, black dates are renowned for nourishing Blood. A clinical study showed that 100g/day for 2 months improved haemoglobin and ferritin levels in girls with iron-deficiency anaemia .
Why it works: Up to 166mg iron per 100g, plus vitamin C and minerals that enhance absorption.
Examples:
- Add 3–5 dates to morning porridge with cinnamon and goji berries ( or any other berry) (great for Kidney support).
- Snack on soaked Black dates with cashews and sesame seeds or blend to make a yummy paste for toast.
- Blend dates into warm almond milk with ginger as a nourishing night-time tonic.
2. Eggs: Fuel for Fertility & Foetal Brain Development
Eggs contain bioavailable heme iron and choline, a critical nutrient for neural tube and brain development for foetuses in utero.
Studies show:
- Extra choline in pregnancy improves infant cognition .
- Children who eat eggs/meat for breakfast 6–7 days/week have higher IQ and academic scores .
Examples:
- Poached eggs with sautéed spinach and mushrooms (iron + vitamin C).
- Boiled egg with a handful of strawberries or kiwi fruit (iron + C combo).
- Egg fried rice with tofu and peas – full of iron, protein and fibre.
3. Pair Iron with Vitamin C
Vitamin C can boost iron absorption from plant foods by up to 20% .
Examples:
- Add lemon juice to lentil soup or chickpea salad.
- Have papaya or orange with breakfast cereal or oats.
- Stir-fry broccoli and capsicum with meat or black beans and garlic.
4. Avoid Tea, Coffee & Calcium Near Meals
Tannins and calcium inhibit iron absorption. Avoid for 1 hour before/after iron-rich meals .
Examples:
- Swap your post-meal tea for warm ginger or red date tea.
- Have dairy (yoghurt, cheese) away from main iron sources like red meat or legumes.
- Use plant-based milks with added iron (like oat milk) instead of calcium-heavy
5. Cook in Cast Iron
Cooking in cast iron increases the iron content of foods — especially tomato-based and acidic dishes.
Examples:
- Tomato lentil stew, shakshuka or dahl in cast iron cookware.
- Sautéed greens with lemon in cast iron — practical, effective, and budget-friendly.
6. Soak, Sprout, Ferment — The Digestive Edge
These techniques reduce phytates and increase nutrient availability — key in Chinese dietary therapy and naturopathy.
Examples:
- Soak oats overnight and top with pumpkin seeds, dates and berries.
- Use sprouted mung beans in stir-fries or soups.
- Switch to sourdough bread with hummus or tahini and grilled vegetables.
7. Combine Heme + Non-Heme Iron
Combining animal and plant sources boosts total absorption.
Examples:
- Beef mince with lentils in spaghetti bolognese.
- Chicken and chickpea tagine with parsley and lemon.
- Salmon and quinoa salad with spinach and roasted pumpkin.
Top Fertility-Friendly Iron Foods
Animal-Based | Iron (per 100g) |
| Chicken liver | 11 mg |
| Oysters | 7 mg |
| Beef | 3.5 mg |
| Eggs | 1 mg (each) |
| Baby clams | 28 mg |
Plant-Based | Iron |
| Black dates | up to 166 mg |
| Tofu | 3 mg |
| Lentils | 3 mg |
| Spinach | 1.2 mg |
| Rolled oats | 1.1 mg |
| Cashews | 1.5 mg |
| Dried apricots (5 pieces) | 0.93 mg |
Iron in TCM & Herbal Medicine
In Traditional Chinese Medicine, iron-rich foods and herbs nourish the Blood, support the Liver and Spleen, and are often prescribed when treating:
- Irregular cycles
- Infertility
- Postpartum fatigue
- Poor egg quality
At Acupuncture Pregnancy Clinic, our integrative team uses:
- Acupuncture for fertility and pregnancy
- Chinese herbal medicine like Dang Gui, Shu Di Huang, Bai Shao
Fertility Nutritional therapy and meal planning from our resident Fertility naturopath and Fertility nutritionist
If you’re constantly tired, foggy, breathless or dealing with heavy periods—there’s a good chance low iron might be part of the picture.
When Nutritionists Are Needed
If you’re preparing for IVF, dealing with anaemia, or recovering postpartum, you may need extra support.
Many women are prescribed iron, but still can’t get their levels up. Why? Because the gut and types of iron supplements taken, plays a much bigger role than we often realise.
Healthy iron absorption starts in the stomach—you need strong stomach acid and a balanced microbiome. Common supplements can actually disrupt the gut, making things worse the form, timing and dose of iron all matter—and need to be tailored to your body nutrients like vitamin C, B12, copper, vitamin A and folate help iron absorb, while others (like calcium or zinc) can block it.
Tamara, our resident Fertility and Women’s Health Naturopath, sees this all the time and will get to the bottom of why you may not be absorbing enough iron and how to increase iron intake with a personalised, root-cause approach to iron deficiency. Tamara works closely with you to get your digestion working, choose the right kind of iron, and build the cofactors your body needs to truly restore iron stores—naturally and gently without constipation or tummy upset.
Book a Consultation
At The Acupuncture Pregnancy Clinic, our whole-person approach to care includes acupuncture, Chinese medicine, and allied health services. Our clinics are based in Westmead, Sydney CBD, Alexandria, Gosford, Melbourne, and Mornington. We also provide naturopathy and nutrition support for fertility, pregnancy, children, and general health, as well as osteopathic care in Alexandria.
About the Authors
Dr. Luke McPherson
Dr. Linh Quach
Dr Luke McPherson (TCM) and Dr Linh Quach (TCM) are experienced Traditional Chinese Medicine practitioners at The Acupuncture Pregnancy Clinic Alexandria. Both bring a wealth of clinical experience supporting fertility, IVF, and pregnancy care through evidence-based acupuncture, Chinese herbal medicine, and nutritional guidance.
They are passionate about integrating modern research with ancient wisdom to help individuals and couples achieve their reproductive health goals.
References:
Irandegani F, et al. The Effect of a Date Consumption-Based Nutritional Program on Iron Deficiency Anemia. Pediatric Health, Medicine and Therapeutics. 2019;10:183–188. Read the study here
Nutrition Australia. Iron Factsheet. Revised July 2021. Access the factsheet
Liu J, et al. Breakfast Composition and Cognitive Ability. Nutrients. 2021;13(6):2080. Read the study
McPherson L. Increasing Iron in Patients – Improving Absorption through Diet. Internal teaching doc. (This is an internal document, not available online.)
Sharma S, et al. Cooking in iron cookware to improve hemoglobin. Nepal J Epidemiol. 2021;11(2):994. Read the study
Elliott H, et al. Sprouting and iron bioavailability in legumes. Nutrition Bulletin. 2022;47(2):138–56. Read the abstract
