If I could hit rewind and go back in time (wouldn’t that be amazing!?) … I’d make sure to pay a visit to my younger self, and teach her how to make this amazing herbal iron syrup (or “iron tonic”) to help manage my iron deficiency anemia.
I hope you enjoy this DIY herbal iron syrup recipe as much as I do!
Disclaimer: This is not medical advice! Everyone is different. Each person has their own unique response to herbs, especially if taking medication of any kind. Please always consult a doctor, and consider working with a clinical herbalist and/or functional dietitian nutritionist before starting a new herbal product including this one!
Affiliate disclosure:
- I’m an affiliate for Mountain Rose Herbs*. If you make a through any of the product links in this article, I may make a small commission at no extra cost to you.
- This post also contains several Amazon affiliate links*. As an Amazon Associate, I may earn a commission on qualifying purchases at no extra cost to you.
Table of Contents
Words of caution
This is an iron-rich supplement and (based on personal and clinical experience) will likely increase iron levels in the blood if taken daily over time.
Too much iron is toxic to the liver. Overdosing on iron can be just as dangerous as being deficient in iron. I don’t recommend taking this iron syrup if you’re also taking iron pills (or receiving IV iron infusions and/or blood transfusions) without medical instruction from your treatment team.
Make sure to get regular blood work done as ordered by your doctor to monitor your iron levels in case you need to adjust your dose of any iron supplement.
Multiple herbs in this herbal iron syrup recipe are known to reduce blood pressure and stimulate the liver and kidneys to detoxify more efficiently. Avoid taking this syrup or consult a doctor if you’re on any kind of medications that alters your heart, blood pressure, liver, kidneys, fluid status, or urinary tract.
Why I love herbal iron syrup
As a clinical herbalist, there are a few very specific reasons I prefer making and taking herbal iron syrup for anemia (instead of iron pills). I promise it’s not just because of the yummy taste! This nutritive syrup is chocked full of herbal allies for iron deficiency.
It’s relatively safe, easy, and inexpensive to make.
You don’t need to be a “green witch” or a healer to make your own herbal iron syrup!
I craft this herbal iron syrup using just a handful of well-known iron-rich, blood-building herbs and a few other simple ingredients.
It’s plant-based and bio-available.
Homemade herbal iron syrup can generally be an effective plant-based way to boost iron intake if you’re vegan/vegetarian.
It’s 100% natural.
Herbs help to realign us with nature. (When people try to use pharmaceuticals and synthetic pills to cheat the system, I’ve observed it usually backfires.)
Also, unlike iron pills which aren’t usually regulated by the FDA, loose dried herbs are just one ingredient. And since I’m very careful about where I source my herbs, I know exactly where they come from!
Herbal iron syrup is timeless.
Herbal syrups and decoctions have been used by herbalists and healers of all kinds, all around the world, for hundreds (if not thousands) of years!
Due to the abundance of iron-rich herbs that exist around the world, there are infinite possible variations of herbal iron syrup.
In this particular recipe, we start with a decoction of yellow dock, stinging nettle leaf, dandelion root, dandelion leaf, and hawthorn berries then we add a base of honey, molasses… and some *optional* alcohol, for preservation purposes.
It’s tasty!
Who says that something healthy and nourishing can’t also be delightful to our taste buds?! If you have a sweet tooth (like me) and you enjoy the combination of honey and molasses, we can both agree with Mary Poppins when she says “a spoonful of sugar helps the medicine go down”… 😉
It’s empowering.
If you ask me, there’s just something EXTRA special and fun about crafting your own plant medicine.
(You’ll find yourself feeling more and more like Claire Fraser from Outlander before you know it!)
Herbal iron is gentle on the gut.
Due to the nature of the herbs and ingredients chosen, traditional homemade herbal iron syrups like this one (in my experience) don’t appear to feed the “bad” bacteria in the gut the way iron supplements have been shown to do.
Also, herbal iron syrup doesn’t cause constipation which is the #1 challenge I’ve found most people struggle with while taking synthetic iron supplements.
The above factors are especially important for people with underlying issues related to leaky gut/dysbiosis! Kind of a big deal, if you ask me…
- The only exception would be for people who have a fructose intolerance and need to follow a low FODMAP diet; please know that the sugar in honey is 100% fructose and should be avoided since fructose may feed the “bad” bacteria in people with small intestinal bacterial overgrowth (SIBO).
Ingredients
Making this iron syrup is a wonderful way to go back to our ‘roots’ (pun intended…sorry I couldn’t resist… keep reading). 😀
Yellow dock root* (Rumex crispus)
This bitter, earthy, iron-rich, liver-moving “alterative” plant grows abundantly all over Central Texas where I’m currently residing, and I’ve also spotted it on walks while visiting my “homeland” in Massachusetts! Yellow dock also pretty well known to grow in many other parts of North America and the world.
Plant wisdom of yellow dock
What I love most about yellow dock is definitely NOT the taste… but rather the incredible plant wisdom it has to offer us.
- The roots of yellow dock are the part that we use most often in herbal medicine. The fresh roots are naturally a bright yellow color, which also happens to match the color of the solar plexus in energy medicine (as well as the color of bile produced by the liver!).
- Hundreds of years ago this bright yellow color served as a clue to indigenous healers in north America that yellow dock works its medicinal magic somehow on the liver. But there’s more…
- To take yellow dock’s plant wisdom to the next level, its curly leaves (which lead many herbalists to refer to yellow dock as “curly dock”) turn to a rusty reddish brown color over time. Think about it: what else turns to rust over time? You guessed it – IRON!
- In modern-day studies, yellow dock has been found to stimulate the liver to release ferritin (a storage form of iron) into the blood when iron levels are low. Okay, if that isn’t plant wisdom, I don’t know what is!
This is just one of many examples of why I love exploring the infinite wisdom, intelligence and gifts that are abundantly available to us in nature.
If we stop and really pay attention, many hundreds of plants are out there right now trying to get our attention so they can help us to heal. In fact, in studies of real alchemy, it’s well understood that we humans aren’t separate from plants or even the planets/astrology. But that’s a conversation for another time!!!
Stinging nettle leaf* (Urtica dioica)
Nettle is a mineral powerhouse rich nourishing us not just with iron but also with a generous amount of potassium, magnesium, calcium, vitamin K, vitamin C, and more! Due to the nutrient-rich properties of nettle, it makes a wonderful addition to any kind of herbal blood-building regimen.
Iron aside, there is an entire world of benefits that nettle has to offer us in the realm of energy, histamine response, healthier hair, brighter skin, and so much more.
(Drinking nettle leaf tea infusions is a regular habit of mine, personally!)
Dandelion root** & dandelion leaf* (Taraxacum officinale)
Yes, I’m referring to the same kinds of dandelions you may recall trying to get rid of in your backyard! The leaves and the roots of this prolific weed are loaded with plant-based non-heme iron, which is why dandelion is often traditionally used in different variations of herbal iron syrup.
Although you could probably access plenty of dandelion leaves and roots in your backyard, I advise you to think twice about harvesting any kind of herb that may have been exposed to weed killers or fumes from cars over the years.
Hawthorn berries* (Crataegus monogyna)
In addition to being well known by herbalists as a timeless resource for supporting the heart, hawthorn berries are also a wonderful natural source of vitamin C!
If you got the chance to check out my article on the 8 pillars of iron deficiency anemia, you probably know that vitamin C helps to exponentially enhance iron absorption from plants.
Just a small amount of hawthorn berries will go a long way in this recipe, especially since vitamin C is considered a “water soluble” micronutrient. (That means it’s well extracted in water!)
Recommended reading: 11 Herbs High in Vitamin C (Round-Up & Guide)
How to make it (step-by-step)
Step 1: Gather materials and measure ingredients
The first step is to make sure you have all the materials and ingredients, in the right quantities.
Step 2: Create an herbal decoction, and reduce by half
Once you’ve gathered and measured out all the loose herbs and water, the next step is to create an herbal tea decoction.
This is done by placing the herbs and water in a stovetop pot, and simmering (uncovered) on low heat.
- Make sure it doesn’t boil for too long, as high temperatures may potentially degrade the potency and nutritional value of your herbs.
For this specific recipe (and for herbal syrups in general), you’ll want to simmer your decoction until the volume of liquid has reduced by ~50%. (This is a result of the water evaporating. The purpose of reducing is to allow the nutrients and therapeutic constituents of the herbs to be more concentrated in a syrup.)
I find this takes about an hour or so, but it varies a bit each time so make sure to keep a close eye on your decoction so you don’t over-evaporate!
Ideally, you should have about 2 cups of decoction remaining.
Step 3: Turn the heat off, and let it cool
Turn the stove top burner off. Let your decoction cool for ~5-10 minutes.
(Make sure it doesn’t get too cool in temperature, or it will become difficult to dissolve the honey and molasses!)
Step 4: Strain the herbs, and reserve the liquid for step 5
Using a sieve and clean dish towel(or nut milk bag or double layered cheese cloth), separate the liquid decoction from the herbs into a medium/large mixing bowl.
Make sure to wring out the dish towel/nut milk bag/cheese cloth so you have as much of the “tea” decoction left as possible!
Remember: the goal is to have 2 cups (liquid volume) of decoction.
Set your decoction aside, and you can discard or compost the herbs.
Step 5: Add the sweetener(s)
In the mixing bowl containing the two cups of tea decoction, add the honey and molasses, slowly stirring well for a few minutes until it’s “uniform”.
NOTES:
- Honey and molasses contain fructose, so they may not be tolerated if you have a fructose intolerance. (Consider giving Fructaid enzymes* a try!)
- Molasses is a type of sweetener which happens to contain sucrose, and won’t be well tolerated for folks with a sucrose intolerance. If you can still tolerate honey, you can swap the molasses for extra honey and it will still work.
Congrats – now you officially have herbal iron syrup!
If no alcohol is added, this herbal iron syrup will last in the refrigerator in a sealed glass container for up to 2 weeks without going “bad”.
Step 6: Add alcohol for extended preservation (optional but recommended)
Add 3/4 cup of brandy, bourbon or scotch to the syrup and mix well.
This allows the syrup to last in the fridge for about 6 months… much longer than two weeks
Step 7: Transfer to glass container(s)
Using a kitchen funnel if needed, pour your herbal iron syrup into a glass container such as a mason jar, or better yet, glass amber bottles which help keep the potency stronger.
(Light and heat will generally degrade herbal potency.)
How to store it
If you made your herbal iron syrup without alcohol, it needs to be refrigerated and it lasts up to 2 weeks.
For this reason, I highly recommend using alcohol as a preservative if possible. This extends the shelf life significantly, up to ~6-12 months – as long as you’re keeping it in a sealed glass container.
I also recommend storing all herbal preparations in a cool, dry place – even if you aren’t keeping it refrigerated.
FAQ: Can you freeze it?
I’ve never frozen this syrup before, but all the nutrients and herbal constituents would technically still be intact and potent as far as I know. (If I learn otherwise, I’ll make sure to update this!)
How to take it
On my own healing journey, I was able to recover from iron deficiency anemia on just 1 tablespoon of this stuff per day. (It works very quickly!)
In my clinical practice, I will usually start my clients with iron deficiency anemia on just 1 tablespoon of herbal iron syrup per day – and I’ve never had to increase it.
- Remember, the yellow dock isn’t just providing iron – it’s helping your liver to release ferritin (stored iron) into your blood!
One tablespoon alone provides a whopping 36 milligrams of iron, so feel free to use this as a reference point and make sure to consult with your treatment team to receive customized recommendations in terms of how much iron you may need.
Check out the frequently asked questions and full recipe below, for more details on how to make and take this herbal iron syrup for optimal results.
(If you have other questions, please feel free to post them in the comment section at the very bottom of this post!)
Frequently asked questions (FAQ’s)
How much iron will I get per serving of this herbal iron tonic?
Each tablespoon of this herbal iron syrup will provide about 36 milligrams of non-heme iron.
Where can I find the herbs for this recipe?
I recommend getting all organic herbs from an apothecary such as Mountain Rose Herbs* or Starwest Botanicals, because of their ethical and sustainable harvesting and optimal storage methods.
You can also check out local apothecaries, if you happen to live near one!
Is this syrup shelf stable, or does it need to be refrigerated?
If you follow the version of this recipe which includes alcohol (such as scotch or brandy), in the exact amount specified, this recipe should be shelf-stable for up to 6 months.
But if you make this recipe without alcohol, it must be refrigerated and it is guaranteed to last only up to 2 weeks.
Herbal Iron Syrup
Ingredients
Equipment
Method
- Combine all herbs in a pot with the 4 cups of water. Stir with a wooden spoon so the herbs are completely submerged in water.
- Stir uncovered over medium heat for about 5 minutes. Bring to a simmer and reduce heat to low as needed to prevent boiling.
- Continue to simmer until the liquid volume has been reduced by half, so about 2 cups of strong tea decoction will be left. (This takes about an hour on average.)Tip: You may want to mark a spot on the outside of the stove pot to see what it will look like when only 2 cups of decoction are left!
- Turn the stove top burner off. Let the decoction cool for 5-10 minutes (don't let get too cool in temperature or it will become difficult to dissolve the honey and molasses!).
- Using a sieve and clean dish towel(or nut milk bag or double layered cheese cloth), separate the liquid decoction from the herbs into a medium/large mixing bowl. Make sure to wring out the dish towel/nut milk bag/cheese cloth so you have as much of the "tea" decoction left as possible! The goal is to have 2 cups (liquid volume) of decoction.
- Discard/compost the remaining herbs (or better yet, reserve them for making spagyrics if by any chance you’re an experienced alchemist!).
- In the mixing bowl containing the two cups of tea decoction, add the honey and molasses, slowly stirring well for a few minutes until it's "uniform". Congrats – now you officially have herbal iron syrup!!! If no alcohol is added, this herbal iron syrup will last in the refrigerator in a sealed glass container for up to 2 weeks without going “bad”.
- Optional but recommended if possible: Add 3/4 cup of brandy, bourbon or scotch to the syrup and mix well. This allows the syrup to last in the fridge for about six months… much longer than two weeks!
- Using a kitchen funnel if needed, pour your herbal iron syrup into a glass container such as a mason jar, or better yet, glass amber bottles which help keep the potency stronger (since light and heat will generally degrade herbal potency).
- Make sure to label and date your product before sealing and storing in the fridge.
Nutrition
Notes
Suggested use: Take 1 tablespoon daily for maintenance, or 2 tablespoons daily during monthly cycle if applicable, or as directed by your qualified healthcare provider(s).
- For optimal results, do not take within two hours of calcium supplements or dairy products.
- In most cases it’s okay to take this herbal iron syrup on an empty stomach without any side effects (that’s what I do usually)… but first and foremost, listen to your body and your healthcare providers!
Additional resources
If you’re navigating iron deficiency anemia and you’d like to learn more from a holistic and functional nutrition perspective, make sure to check out the following articles:
- 8 Things You Should Know if You Have Iron-Deficiency Anemia
- Blood-Building Herbs for Iron Deficiency
- 11 Herbs High in Vitamin C (Round-Up & Guide)
- Iron Supplements and Probiotics: What You Need to Know, According to a Gut Health Dietitian
- The Best Herbal Tea for Iron Deficiency Anemia
- IBS and Iron Deficiency: Uncovering the Links
Sharing is caring
Enjoy, and please feel free to share this post with your holistic-minded family & friends!
XX – Jenna
Any idea how much iron is in 1 T. I experienced a hemmorhage and my doctor wants 70 mg iron per day as my numbers are very low
Hi Lisa, great question! This recipe provides ~36 milligrams per tablespoon of syrup. I’ll go ahead and update the post with this information, in case others are wondering the same thing. -Jenna
Hey, I’m so stoked I came across your article on blog strengthening herb and this recipe! I’m am making it this week! Just wondering what molasses to use between just unsulphured molasses (your recipe) and blackstrap? I read that blackstrap is lower in sugar, which is preferrable. However, does the process of making it blackstrap have any influence on this recipe and its benefits?
Hey Linn, I’m glad you enjoyed the recipe – thanks for that great question! Blackstrap molasses is very high in iron, so it would definitely increase the iron content of this recipe. And yes, it’s lower in sugar. I haven’t personally tried making this recipe with blackstrap molasses because I find the taste isn’t as palatable. But I don’t think it would negatively impact the benefits aside from taste. Please feel free to give it a try and let me know how it goes! -Jenna
I started taking this syrup after I wasn’t allowed to donate blood twice having taken drugstore supplements in between. I’m not sure what they measured but after 6 months of supplements my result was 119 (the minimum requirement was 125) and after 3 months of taking 1tbsp of this syrup almost daily (and drinking nettle leaf water) my result was 127 and today I donated blood for the first time 🙂
Wow, that’s amazing! Thank you so much for sharing your positive experience, Mina. I’m thrilled you’ve found something that works well for you. Would you be willing to rate this recipe a 5 star review? That will help this post to reach more people who might benefit from the syrup!
-Jenna
(I left a review already but forgot to give a star rating – definitely 5 stars!!)
Thanks so much, Mina! 🙂
This recipe sounds wonderful! I am curious about your thoughts on using this specifically for pregnancy-related anemia. If you do not feel comfortable giving that guidance I would love if you could point me in the direction of some resources. I want to help my situation as naturally as possible. 🙂
-Jenn
Hey Jenn!
I would generally NOT recommend trying this recipe for pregnancy-related anemia, since some of these herbs are contraindicated in pregnancy.
For further guidance, I recommend consulting 1-1 with a clinical herbalist, functional registered dietitian specializing in women’s health, and/or referring to Aviva Romm MD (she has some wonderful offerings and resources on herbs and pregnancy).
Congrats and best of luck in this special and exciting chapter of your life!
-Jenna
Hi, I’ve made this herbal iron syrup several times and love it. I was wondering if it can be taken long term, or only for a certain amount of time? Normally iron supplements are not recommended long term since it can cause toxicity. Maybe it’s different though with herbal iron remedies. Would love to hear what you think. Thanks for posting this amazing recipe!
Hi Jenna,
I’m interested in making this as a supplement for my 4.5 year old. He was previously on various iron supplements due to very low iron but he is now fine. At his age the recommended daily intake is 10mg. I’m wanting to modify the recipe to accommodate for the lower iron content but cannot find information on how to calculate the amount of iron in a decoction. Can you please advise on how to do this or how you were able to determine the amount of mg of iron in your original recipe? Kindly Agnieszka
Hi, I’ve made this herbal iron syrup several times and love it. I was wondering if it can be taken long term, or only for a certain amount of time? Normally iron supplements are not recommended long term since it can cause toxicity. Maybe it’s different though with herbal iron remedies. Would love to hear what you think. Thanks for posting this amazing recipe!
Hallo
I would love to make this syrup, but using only nettle. It grows abundantly in our yard. I just need a way of preserving it besides drying.
Can I then just replace all the other herbs with nettle, and still use 1 tablespoon a day?
Thanks
Hi Riana,
As long as you’re using dried nettle leaves you can absolutely use it in place of the other herbs. You may want to slightly decrease the total amount of total dry herbs by volume, since nettle is extremely drying and diuretic from a constitutional standpoint. However, I’ve never made it that way before so I don’t know how it will turn out. If you do try making it with just nettle, please feel free to let me know how it goes!
-Jenna
What is the right quantity of herbs that I should use for this recipe?
Hi Dede, if you scroll down towards the bottom of the post, you can find the Recipe card which specifies the specific quantity for each herb and all other ingredients in this recipe. Hope that helps!
-Jenna
Do the storage jars need to be sterilised before decanting the liquid in? Thank you! Really look forward to making this. I’ve been struggling with anemia for months and tried endless synthetic iron supplements but all give me terrible side effects.
hi
I made this 6 months ago and loved it. increased my iron tremendously.
About to make my second batch and have a question for you. I used brandy last time because it was sitting there, lonely, untouched in my cupboard. You recommend brandy, bourbon or scotch- is there a specific reason? I dont have those three, but have whiskey, rum, vodka, tequila… will any of these be good substitutes. I’m thinking taste is what drives this, but I thought I’d ask, just the same. Thanks
I was just sitting down to get ready and make this iron syrup when I noticed I accidentally ordered ROASTED dandelion root instead of regular. Do you think that will change the benefits in any way?
I am curious what your iron levels were when you started this syrup, and how long did it take to turn your iron deficiency anemia around? I have a hemoglobin of 9.7, ferritin of 5, total iron of 23, red blood cells of 3.89, and iron saturation of 6%. Thank you in advance!
Hello, could you please offer a rose hips substitute for the hawthorne berries? What measurement of rose hips would you use, 1:1? Thank you for sharing this recipe!
Could you let me know if this is appropriate for teen girls? Thank you!