Why Iron is Important for Muscle Building
Essential for Muscle Building
Iron plays a critical role in supporting Muscle Building through its effects on metabolism, energy production, and cellular function.
Key Benefits
Prevents anemia and fatigue
Additional Support
Supports oxygen transport to muscles and organs
Daily Target for Muscle Building
13 mg per day
Adjusted based on Muscle Building goals
Best Iron-Rich Foods for Muscle Building
These foods provide the most Iron while supporting your Muscle Building goals:
| Rank | Food | Iron per 100g | % Daily Value | Muscle Building Score |
|---|---|---|---|---|
| 0 | Oysters (Pacific) | 6.7 | 52% | |
| 1 | Beef Liver | 6.2 | 48% | |
| 2 | Chickpeas (Garbanzo Beans) | 4.7 | 36% | |
| 3 | Oats | 4.7 | 36% | |
| 4 | Natto | 3.9 | 30% | |
| 5 | Venison (Deer, Lean) | 3.8 | 29% | |
| 6 | Black Beans (Cooked) | 3.6 | 28% | |
| 7 | Dark Chocolate (70-85% cacao) | 3.4 | 26% | |
| 8 | Lentils | 3.3 | 25% | |
| 9 | Edamame (Young Soybeans) | 2.9 | 22% | |
| 10 | Mung Beans | 2.8 | 22% | |
| 11 | Sardines | 2.9 | 22% | |
| 12 | Turmeric | 2.8 | 22% | |
| 13 | Dulse | 2.7 | 21% | |
| 14 | Spinach | 2.7 | 21% |
How Much Iron Do You Need?
General Population
8 mg (Men)
18 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Iron target naturally:
Breakfast
- Oysters (Pacific) - 100g (6.7 )
Total: 6.7
Lunch
- Beef Liver - 100g (6.2 )
Total: 6.2
Dinner
- Chickpeas (Garbanzo Beans) - 100g (4.7 )
Total: 4.7
Snack
- Oats - 50g (2.4 )
Total: 2.35
Daily Total: 20 mg (153% of target)
✓ Signs of Adequate Iron
- Improved Muscle Building performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Iron Deficiency
- Chronic fatigue and weakness
- Pale skin and brittle nails
- Shortness of breath
- Dizziness and headaches
- Cold hands and feet
- Difficulty concentrating
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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