Many people, regardless of their dietary preferences, have iron deficiencies and look for ways to increase their intake. Tools like the Lucky Iron Fish might be helpful. I’m Rhyan, a vegan registered dietitian; welcome to my Lucky Iron Fish review.
What Is a “Lucky Iron Fish”
The Lucky Iron Fish isn't a real fish; it’s a small cast iron fish that can be added to liquids to help increase daily iron intake.
Like how cast iron pans can help with iron intake, the Lucky Iron Fish works similarly, but in a smaller version.
Does the Lucky Iron Fish Work?
On average the Lucky Iron Fish (when used as directed) adds 6-8mg of absorbable iron per 4 cups of liquid. Multiple studies have also found that with regular use, iron deficiency anemia has been greatly improved if not reversed in developing countries (1,2,3).
The Lucky Iron Fish is most effective in improving iron levels when used at least three times per week. Changes in iron levels can be seen in 3-6 months of use.
How Much Iron Do Vegans Need?
An average man needs 8mg of iron per day, while women need 18mg. Vegans and vegetarians have a higher requirement because plant-based iron is more complicated to absorb. For 100% plant based eaters, the recommended amount is 1.8x higher, equating to 14.4 mg/day for men and 32.4 mg/day for women under 50.
There are high iron-based foods that come from animal and plant sources.
>> Checkout this high iron smoothie recipe
| Type of Food | How much to eat to get the same amount as using the Lucky Iron Fish | Plant or Animal Product |
| Liver | 44g | Animal |
| Steak | 8 ounces | Animal |
| Turkey Breast | 7 whole | Animal |
| Ham | 600g | Animal |
| Seafood | 100g | Animal |
| Tofu | ½ cup | Plant |
| Pumpkin Seeds | 3 ½ cups | Plant |
| Raw Broccoli | 10 cups | Plant |
| Boiled Green Peas | 3 cups | Plant |
Using the Lucky Iron Fish can help put a dent in our iron requirements. It’s not a fix-all, but it does add a great amount to push you towards the goal. Eating iron rich foods and adding in iron fortified foods will be essential to reaching your daily target.
How to Use the Lucky Iron Fish?
You can use the Lucky Iron Fish in many ways, but a crowd favorite, including my favorite, is making iron-infused water or ice cubes.
The process is fairly simple and only requires a few easy steps. First, you boil 4 cups of water. Once it boils, add the Lucky Iron Fish with a few(2-3) drops of something acidic, like lemon juice, and let it boil for 10 minutes.
Now, you have iron-infused water that can be used in recipes, made into ice, or drank once it’s cooled. If you make the liquid ahead of time and don’t want to freeze it, it can last for two days in the fridge.
Benefits of Lucky Iron Fish
Getting more iron is the overarching benefit of the Lucky Iron Fish, but there are other benefits. Not only does it provide a substantial amount of iron, but it’s also sustainable and reusable for five years.
Overall, usage is also easy, and there’s hardly any cleanup. The Lucky Iron Fish is easy to maintain and comes with washing instructions. If you’re not a fan of the fish look they also have a leaf version!
The Lucky Iron Fish company also gives back. With each sale, a portion goes towards improving access to nutrition across the world, and at the time of writing this, they have already donated over 65,000 to communities in need.
Is the Lucky Iron Fish Worth It?
Getting a Lucky Iron Fish is totally worth it if you’re low in iron or have a history of anemia and are trying to keep your iron levels within the normal range. Of course, speak to your doctor and dietitian before making any changes. Iron can interact with some medications, especially thyroid medicines.
Lucky Iron Fish can be used to help increase iron levels for levels that aren’t low enough to need supplementation, and it is great for people who don’t like taking pills.
Wrapping It Up
Overall, my Lucky Iron Fish Review is that this little tool can do wonders for creative ways to improve anemia caused by iron deficiency. Remember to carefully read all product information and ask your healthcare provider if this product is right for you.
PS: Lucky Iron Fish only improves iron deficiency anemia, not anemia caused by other issues.
Want other creative ways to boost your daily iron intake? Check out my dietitian-created higher iron vegan meal plan (on sale!).
