Recipe: Iron and Magnesium Tonic

This is a fantastic recipe.  It tastes fresh and healthy, and is full of two very essential nutrients for female health – iron and magnesium.

Iron deficiency is much more common in women than in men, due to our monthly cycles.  For those women who have long-standing fatigue and/or weakness, low blood pressure, and especially heavy menstrual cycles, iron deficiency is a common culprit and something that is quite easy to address.  The best way to have your iron measured is by asking for a blood test for ferritin – it is the most accurate representation of the iron stores in your body.  Supplementation is usually indicated, but we can also ensure adequate iron stores through the foods we choose!

While iron is more well absorbed when it comes from a heme (animal product) source, for those who are trying to reduce their intake of meats for their inflammatory effects or choose not to consume them for ethical or other reasons, it is possible to get iron from veggie sources too!

Magnesium deficiency is starting to become recognized as a major risk factor for cardiovascular disease, bone health conditions, and other chronic diseases.  Commonly, those deficient in magnesium complain of sluggish bowels or constipation, or frequent muscle cramping.  It can be measured by a test called RBC magnesium (simply measuring the amount of magnesium in the blood isn’t the most accurate, we prefer to see the RBC version).

This recipe is also excellent for promoting fertility!  Women need adequate stores of iron because their blood volume goes up significantly during pregnancy in order to adequately supply the growing babe with nutrients and oxygen.  Iron is required for the formation of hemoglobin that carries oxygen throughout the blood stream to the tissues.  Magnesium is helpful for nausea during pregnancy, and is required for insulin regulation, cholesterol control, and to keep the uterus from contracting too early.  It is also preventative for preeclampsia (a condition that includes high blood pressure during pregnancy).

Some of the other ingredients in this recipe are helpful for promoting detoxification and supporting the liver.  These are more keys to preparing the body during preconception care and should be a focus of getting your body ready for pregnancy.

Try this yummy smoothie recipe from to boost your iron and magnesium through diet!

Iron and Magnesium Tonic


25 g of organic baby spinach

1 teaspoon Spirulina or chlorella powder

1 cup freshly squeezed grapefruit juice

2 handfuls fresh parsley

1 handful fresh mint

1 inch grated ginger

1 teaspoon honey

1 cup freshly squeezed lemon juice


1. Combine all ingredients in a blender, pulse to blend until completely smooth.

2. Drink immediately! You’ll feel fantastic after, knowing you’ve done something great for your body.



Recipe from Iva Keane at Photo credit.

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