Is Wine Good for Raising Your Iron Levels?

Wine is often associated with health benefits—especially red wine as it is rich in antioxidants and can potentially positively contribute to heart health. And, since iron deficiency is one of the most common nutrient deficiencies worldwide, it’s natural to wonder whether something as widely consumed as wine could help boost iron levels. But when it comes to iron levels, the story is much more complex…let’s take a look!

Does Wine Contain Iron?

Technically, yes—wine does contain iron. But the amount is very small.

According to the USDA, a standard glass of red wine contains only about 0.7 mg of iron/5 oz, which is a tiny fraction of your daily needs. Whereas, a 5oz serving of white wine could contain anywhere between 0.27mg-0.4mg of iron.

For context, per the National Institute of Health & Health Canada:

• Most adult females typically need 18 mg/day

• Most adult males need about 8 mg/day
  

So even if you drank wine regularly, it would not meaningfully contribute to your iron intake.

Even more important than how much iron is in wine, is how much your body can actually absorb that iron. So let's dive in further.

Is Red Wine Better for Low Iron than White Wine?

Just by looking at the numbers, you might assume that red wine is better for low iron than white wine, but the opposite is true. When looking at iron sources you have to consider iron absorption. Wine is considered to provide non-heme iron, meaning that it is not iron from an animal source, and therefore it is less easily absorbed. But, if you take a closer look at wine, especially red wine, you will notice that it contains tannins and polyphenols, both of which block iron absorption. But, the good news is that white wine has lower levels of these iron-blocking compounds, meaning more iron is available for absorption.

However, neither red nor white wine provides a meaningful amount of absorbable iron, so neither should be considered beneficial for improving iron levels. If anything, both can interfere with your body’s ability to absorb iron from food—especially when consumed with meals. 

Can you have Alcohol if you Have Low Iron?

The short answer is yes, but there will need to be some strategic planning to avoid compromising all your iron-boosting efforts.

For individuals with low iron or iron deficiency anemia, it’s best to limit wine and other alcohol intake around iron-rich meals. Ideally, you want to space it out 1-2 hours apart from your meals. 

Additionally, you can:

• Pair iron-rich foods with vitamin C (ex. lemons, tomatoes) to enhance absorption and help counteract these inhibitors,

• If possible, include heme iron sources, like meat, in your diet,

• Cook with a cast iron pan,

• Cook with an iron fortification tool like the Lucky Iron Fish or Lucky Iron Leaf,

• Use iron supplements like Lucky Iron Daily at the start of your day.

But keep in mind that if your iron levels aren’t improving or you are actively working on correcting your deficiency it may be worthwhile to consider avoiding alcohol especially at meal time as it might slow down the process.

Can Consuming Too Much Wine or Alcohol Cause Iron Deficiency?

Not necessarily.

For most healthy people with a balanced diet, moderate wine or alcohol consumption is unlikely to cause iron deficiency on its own.

However, the impact becomes more important if you:

• Already have low iron levels

• Follow a plant-based diet

• Are pregnant

• Have increased iron needs (e.g., athletes, menstruating individuals)

In these cases, regularly drinking wine or alcohol with meals could make it harder to rebuild or maintain iron stores. Just do your best to avoid drinking alcohol with iron-rich meals and you should be good to go.

The Final Verdict: Will Wine Help Raise Iron Levels?

In short, no. Wine is not an effective way to increase iron levels—and in some cases, it may actually work against you. However, you don’t have to give up alcohol or wine altogether if you have iron deficiency or iron deficiency anemia, you just need some strategic planning. 

If you want to increase your iron levels it is best to:

Eat more iron-rich foods

• Red meat, poultry, fish (heme iron)
  

• Lentils, beans, tofu, spinach (non-heme iron)

Enhance absorption

• Pair iron-rich meals with vitamin C to increase absorption

Boost the iron content of foods

• Cook with cast iron

• Cook with the Lucky Iron Fish or Lucky Iron Leaf

Reduce inhibitors during meals

• Limit tea, coffee, alcohol and wine around iron-rich foods
  
  

Use supplements

• Use iron supplementation first thing in the morning. Ensure to speak to your healthcare team prior to adding new things to your routine.

Key takeaways:

• Wine contains very little iron.

• The iron it does contain is poorly absorbed.

• Compounds in wine can inhibit iron absorption from food.

• If you want to boost your iron you can consume iron-rich foods, pair iron-rich foods with vitamin C, cook with iron boosting tools like the Lucky Iron Fish or Lucky Iron Leaf, and/or use iron supplements or pills under the supervision of your healthcare team.

 

Sources:

1. PubMed: Iron absorption from red & white wine 

2. USDA: Iron content

3. Healthline: Can I drink alcohol if I am anemic

4. Japanese Journal of Clinical Oncology: Recovery from anemia and leukocytopenia after abstinence in Japanese alcoholic men 

5. National Institute of Medicine: The Hematological Complications of Alcoholism

6. Health Canada: Dietary Reference Intake Tables

7. National Institute of Health: Iron