Top Iron-Rich Foods
| Rank | Food | Mechanism | Dosage | Warnings |
|---|---|---|---|---|
| #1 | Salmon | Wild salmon: 11μg/100g (55% DV). Farmed ~1/4 of wild D3 content. Also omega-3 for D utilization.... | — | ... |
| #2 | Sardines | 4.8μg/100g (24% DV). Also calcium + omega-3. Bones provide additional calcium.... | — | ... |
| #3 | Egg Yolk | 2μg/100g (10% DV) per yolk. Contains fat for absorption. Pasture-raised eggs have 3-4x more D3.... | — | ... |
| #4 | Mushroom | UV-exposed mushrooms produce D2 (not D3). Maitake + shiitake have highest. D2 less effective than D3... | — | ... |
💊 Supplement Options
Vitamin D3 + K2 (MK-7)
Why: D3 increases calcium absorption. K2 directs calcium to bones (not arteries). Always pair D3 with K2 for long-term safety.
Dosage: 2000-5000 IU D3 + 100μg K2 daily with fatty meal