Are Anchovies a Good Source of Iron?
Yes, anchovies are a good source of iron because they are fish and therefore contain highly bioavailable heme iron that is absorbed 2-3 times more efficiently than plant-based iron sources.
Why Fish Like Anchovies Provide Superior Iron
Anchovies contain heme iron, which has absorption rates of 15-40% compared to only 1-15% for non-heme iron found in plant foods. 1 This fundamental difference in bioavailability makes fish, including anchovies, among the most reliable dietary iron sources available.
Key Advantages of Heme Iron from Anchovies
- Heme iron absorption is minimally affected by other dietary factors, meaning you can consume anchovies with tea, coffee, or dairy without significantly compromising iron absorption 2
- The CDC specifically identifies fish (along with meat and poultry) as containing the most absorbable form of dietary iron 1
- Even small amounts of fish consumed with plant-based iron sources significantly enhance overall iron absorption from the meal 2
Practical Recommendations for Using Anchovies
- Include anchovies or other fish 3-4 times weekly as part of an iron-adequate diet, particularly if you are at risk for iron deficiency 2
- Anchovies are especially valuable for individuals who cannot or do not consume red meat, as they provide comparable heme iron bioavailability 1
- For vegetarians who consume fish (pescatarians), anchovies serve as a critical heme iron source that dramatically improves overall iron status compared to purely plant-based diets 2
Clinical Context for Iron Needs
- Women of childbearing age require an additional 0.3-0.5 mg of iron daily to compensate for menstrual losses, making regular consumption of heme iron sources like anchovies particularly important 1, 2
- Athletes and individuals with higher iron turnover benefit from the superior bioavailability of fish-based heme iron 1
- Pregnant women require an average of 3 mg of iron daily over the 280-day gestation period, and heme iron sources are the most efficient way to meet these increased demands 1
Important Caveats
- While anchovies are an excellent iron source, individuals with hemochromatosis or iron overload conditions should limit heme iron intake and consult with their physician 3
- The infection-inflammation barrier can reduce iron absorption even from heme sources in populations with high infection burdens, though heme iron remains more reliably absorbed than non-heme iron 4