Heme Iron vs. Non-Heme Iron: What You Should Know
article by Ancestral Nutrition
Iron is one of the most widely discussed nutrients among our community, and for good reason. It plays a central role in everyday wellbeing. Yet many people are confused about the best forms of iron and how to support their intake naturally. This article breaks down the differences between heme iron (from food sources like red meat and organs) and non-heme iron (found in plants and many supplements).
Understanding Iron in Food
Iron in the diet comes in two main forms:
- Heme Iron: Found in animal-based foods like beef, chicken, and liver. This form is typically absorbed more easily by the body.
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Non-Heme Iron: Found in plants such as spinach, lentils, and grains. This form has more variable absorption and is influenced by other nutrients (like vitamin C).
Both types contribute to overall iron intake, and including a variety of sources is key.
Digestive Tolerance and Iron
Some people report digestive changes when taking iron supplements. These can include changes in bowel habits or general stomach upset, depending on the form and dose used.
In contrast, iron from wholefood sources like red meat or organ meats tends to be gentler on digestion for some individuals, as it’s consumed as part of a complete meal and often alongside supportive nutrients.
Where Is Heme Iron Found?
Many animal-based foods contain heme iron, including:
- Red Meat: Beef and lamb are well-known for their iron content.
- Poultry: Chicken and turkey offer a moderate amount.
- Fish: Tuna, sardines and salmon are common sources.
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Beef Spleen: One of the most concentrated food sources of naturally occurring iron among organ meats.
Why Organ Meats?
Organ meats are among the most nutrient-rich foods available. Alongside heme iron, they naturally contain a range of nutrients like vitamin A, B12, copper, and folate—nutrients that work together in the body’s iron metabolism.
Our Wholefood Approach
At Ancestral Nutrition, we believe that food-based nutrients matter. That’s why we created Primal Iron, our premium grass-fed beef spleen product.
- Freeze-dried to retain natural nutrients
- 100% grass-fed and grass-finished
- No added hormones, antibiotics, or synthetic fillers
Available in capsule or powder form, Primal Iron is a simple addition to your daily routine for those looking to support their nutrient intake through real food.
Important Note: This content is for educational purposes only and is not intended to diagnose, treat, cure or prevent any health condition. Please speak with your health professional before starting any new supplement routine.
