‘Lucky Iron Fish’: Our expert weighs in on the viral cooking tool helping to tackle women’s health issues

Gen Z is talking more about women’s health, and with this comes an influx in nutrition hacks. Here, we take a look at the efficacy of the fish-shaped ingot said to help iron deficiency during menstruation…

Have you seen your favourite cooking influencer toss a metal block in the shape of a fish into their newest recipe? Across the TikTok trend sphere, in the depths of the nutrition and health algorithm, young girls are ushering in this mysterious tool as a new way to tackle iron deficiency. 

A user who has named herself @thenutritiongirl went viral for showing her partner's Mum cook with her ‘Lucky Iron Fish’ whilst she was menstruating. With 600K likes and counting, she said “Tip from a nutrition student = every girl with a period should own one of these.” 

In her caption, she speaks about the tool's effectiveness, and why she has chosen to opt for the ‘Lucky Iron Fish’ over iron supplements, stating that other forms of iron intake have bad “side effects and are not a long-term solution to keep iron up.”

Elsewhere, user @eco.amical promotes hers as “a sustainable choice that keeps me from constantly buying iron supplements.” She goes on to add that she tends to use it to “fortify everything from matcha and baked goods to veggie broth and stews. With summer here, I can even make iron-infused ice cubes for my drinks!”

And it isn’t just the fish-shaped ingot that has hit the nutritional TikTok mainstream, with others showing their iron bear bathing in soup, Snoopy sitting beside pasta, and even a little Hello Kitty surfing a stew. 

Thousands of comments ask questions about the effectiveness of iron fish (and other characters), where they can find one, and how to use it. Most of the videos also allude to how much the fish can help those struggling with low iron during menstruation. 

With more conversation around women's health online being encouraged by certain creators and communities, the topic of anaemia being common in women with periods has occurred. Due to regular blood loss during menstruation, iron stores can deplete faster than the body can replenish them. During a period, the shedding of the uterine lining includes iron-containing red blood cells, which carry oxygen through the body. Women with heavier periods or diets that tend to lack iron have an increased risk of iron deficiency. 

This is where the ‘Lucky Iron Fish’ comes into play – based on an old concept that food cooked in an iron pot absorbs iron from the pot, and the utensil is an ingot that delivers a standard amount of iron that can be absorbed whilst cooking. 

Here, we catch up with our expert nutritional lifestyle coach Marta Decarli on all things iron, nutrition on your period, and the new ‘Lucky Fish’ being tossed into all our dishes…

What are some signs you may need to up your iron intake?

Feeling constantly tired, out of breath, or noticing brittle nails and pale skin. These could be signs that your body needs more iron. Iron plays a crucial role in oxygen transport, and when levels are low, symptoms like fatigue, dizziness, headaches, and even hair thinning can appear. 

Cold hands and feet, along with a racing heartbeat, can also be red flags. If you suspect low iron, it’s best to check with a doctor before taking supplements. In the meantime, focus on iron-rich foods like lean meats, spinach, lentils, and fortified cereals, pairing them with vitamin C sources—like citrus fruits or bell peppers—for better absorption.

What can a lack of iron look like for some women during menstruation?

Iron must become a consideration where heavy blood flow is present at menstruation. Interestingly, iron deficiency can be both a cause and result of heavy periods and may be linked to fatigue and headaches in the menstrual cycle. A combination of iron, folate and B12 is important to make new blood cells, even more so with heavy bleeding. 

Since iron is essential for producing red blood cells, heavy periods can deplete stores faster, leading to shortness of breath, pale skin, and cold hands and feet due to reduced oxygen circulation. Some women may also experience more intense headaches or migraines, worsened by blood loss. In severe cases, low iron can contribute to brain fog, irritability, and heightened mood swings, making PMS symptoms feel even worse. 

How would you suggest women to replenish their iron intake during menstruation?

Menstruating women must replenish their iron levels by focusing on iron-rich foods, pairing them with the right nutrients for better absorption, and making small lifestyle tweaks. Here are my top tips: 

1. Prioritise Iron-Rich Foods

• Heme iron (best absorbed): Lean red meat, chicken, turkey, liver, and eggs.

• Non-heme iron (plant-based sources): Lentils, beans, tofu, spinach, kale, quinoa, and fortified cereals.

2. Pair with Vitamin C for Better Absorption

• Vitamin C enhances iron absorption, so encourage pairing iron-rich meals with:

• Citrus fruits (oranges, kiwis, strawberries)

• Bell peppers, tomatoes, broccoli

• A squeeze of lemon juice over iron-rich foods

3. Avoid Iron Blockers Around Meals

Certain foods can inhibit iron absorption. During and right after iron-rich meals, limit:

• Tea & Coffee, which contain tannins, can reduce iron uptake.

• Calcium-rich foods such as dairy compete with iron absorption, so separate high-calcium and iron-rich meals when possible.

4. Stay Hydrated & Nourished

Drink plenty of water, eat balanced meals, and include healthy fats (like avocado and nuts) to support overall nutrient absorption and energy levels.

What recipes or ingredients can include high iron?

Take a look at 3 recipes that include high-iron sources on my site! 

Have you come across the iron fish online, and if so, how effective do you think it is?

Unlike many viral health trends, the Lucky Iron Fish isn’t a complete gimmick in my opinion, as it has scientific support and can be beneficial for people who struggle to get iron from their diet (like vegetarians or those with mild deficiencies). However, it’s not a replacement for iron-rich foods or supplements when medically necessary. It works best as a complementary tool rather than a standalone solution.

How would you use the iron fish trend, and would you recommend it to your clients or use it yourself?

If I were to use the Iron Fish trend, I’d consider it more as a complementary tool rather than a primary solution for increasing iron intake.

I would recommend the Lucky Iron Fish to clients who:

• Struggle with mild iron deficiency or need a simple way to boost their iron intake, especially those who don’t eat much red meat or have limited access to iron-rich foods.

• Prefer natural methods over supplements but still want to ensure they’re getting adequate iron. It’s a great option for clients who are vegan, vegetarian, or follow plant-based diets, where non-heme iron absorption might not be as efficient.

• Want to make gradual changes to their diet, incorporating more iron without overwhelming them with new meal plans. The fish can be added to their existing meals, especially soups, stews, or rice dishes.

I’d emphasise pairing it with vitamin C-rich foods (like lemon or bell peppers) to enhance absorption and remind them that it won’t be enough on its own if they have severe anaemia or ongoing digestive issues. It’s a great tool for busy women who don’t have time to cook elaborate meals but want a simple way to increase their nutrient intake.

How would you recommend women to look after themselves in terms of nutrition and the body during menstruation?

During menstruation, women need to focus on nourishing their bodies with the right nutrients to stay energised, reduce discomfort, and support overall well-being. Here's how I would recommend women look after themselves in terms of nutrition and self-care during menstruation:

1. Prioritising iron-rich foods and pairing these with vitamin C-rich foods can help enhance iron absorption.

2. Stay hydrated: many women experience bloating and fatigue during their period, so hydration is crucial to combat these symptoms. Drinking plenty of water can help reduce bloating and keep energy levels up. Adding a splash of lemon or a slice of ginger can also help with digestion and ease cramps.

3. Focus on magnesium-rich foods, which can help relax muscles and reduce cramps, so incorporating foods like:

• Nuts and seeds (almonds, pumpkin seeds)

• Dark leafy greens

• Avocado

• Bananas

• Magnesium can also promote better sleep and relieve mood swings, common during menstruation.

4. Opt for anti-inflammatory foods to support overall comfort and reduce bloating or muscle tension., such as:

• Turmeric and ginger (great in teas or smoothies)

• Fatty fish (salmon, sardines), or plant-based sources like chia seeds and flax seeds

• Berries and green tea

5. Avoid excessive caffeine and sugar - while it’s tempting to reach for that cup of coffee or sugary treats, caffeine and sugar can lead to mood swings, irritability, and worsening bloating. Instead, opt for: herbal teas (peppermint, chamomile, ginger) and whole foods for energy rather than processed snacks

6. Get moving (but be gentle) - while high-intensity exercise may not feel great during menstruation, gentle movements like yoga, walking, or light stretching can help alleviate cramps and boost mood. I recommend incorporating yoga poses like child’s pose, cat-cow, and downward dog to relieve pelvic tension and improve circulation.

7. Prioritise rest & stress management - menstruation can be a time of heightened stress, so it’s essential to listen to your body.

By focusing on nourishing foods, staying hydrated, and being gentle with your body, you can feel more comfortable, energetic, and balanced during menstruation. Every woman’s cycle is different, so it’s important to listen to your body and adjust your routine based on what feels best for you!