DIY Herbal Iron Syrup
If I could hit rewind and go back in time (wouldn’t that be amazing!?) …one thing I’d make sure to do would be to visit my 13-year-old anemic self and teach her how to make this amazing herbal iron syrup (or “iron tonic”) to help manage my iron deficiency anemia!
(Of course I’d probably change lots of other things too if I could go back in time… but let’s not get into that!) 😉
I kid you not; herbal iron syrup has done wonders for me since I first learned about it via Ginger Webb, my primary herbalism teacher and founder of the Sacred Journey School of Herbalism, back in 2018.
After my own personal experiences with going on and off iron supplements for over a decade (and then transitioning to a diet which required more red meat than I would have liked, after going the holistic route to resolve digestive distress), since introducing this syrup into my life I’ve finally gotten to a point where I can maintain healthy iron levels while simultaneously being able to finally reduce my intake of red meat. #Winning!
A few things I love about this herbal iron syrup:
It’s relatively safe, easy, and inexpensive to make.
(Caution: Consult a doctor and herbalist before taking any kind of herbal iron syrup if you’re on any medication, as there are many different types of herb-drug interactions!)
You don’t need to be a “witch” or healer to make your own herbal iron syrup! (But if you are, more power to you!)
I craft this herbal iron syrup using just a handful of well-known iron-rich, blood-building herbs and a few other simple ingredients…
Although most people take herbal iron syrup/tonic in order to manage iron deficiency anemia, I also have lots of clients who are vegetarian or following a plant-based diet (or maybe just not a fan of red meat) and they often use herbal iron syrup to help supplement a diet low in iron.
It’s plant-based with a low carbon footprint.
Homemade herbal iron syrup is a wonderful plant-based way to boost iron intake for people who are vegan/vegetarian. To boot, it’s got an exponentially lower carbon footprint compared to consuming red meat or even taking synthetic iron supplements!
It’s 100% natural.
I love working with herbs and making my own herbal medicine whenever possible. Unlike the supplement industry which isn’t regulated by the FDA, loose dried herbs from my perspective are much closer to food-grade (since they’re just one ingredient) and I know exactly where they come from. (I’m very careful about where I source my herbs!) I always recommend getting herbs that are certified organic and ethically harvested, for best practices.
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. 😉
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”… 😉
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 syrup is gentler on the gut (compared to synthetic iron pills).
Disclaimer: everyone is different; everyone has their own unique to herbs, especially when taking medication of any kind, so always run this by a doctor and qualified clinical herbalist before starting a new herbal product including this one!
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).
Let’s talk about the ingredients!
Making this iron syrup is a wonderful way to go back to our ‘roots’ (pun intended…sorry I couldn’t resist… keep reading). 😀
Affiliate link disclosure:
Please know that I’m a proud affiliate for an online organic apothecary called Starwest Botanicals. This means if you make a purchase using any of the links I’ve included from this company, I’ll make a small commission at no extra cost to you. (I turn down the majority of affiliate opportunities and only agree to endorse companies that are 100% in alignment with my mission and values… and whose products/services I love and use myself!).
Yellow dock root
(Latin botanical name: 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 while on walks around Horn Pond while visiting my “homeland” in Massachusetts! (Yellow dock also pretty well known to grow in many other parts of North America and the world.)
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
(Latin botanical name: 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 tea infusions is a regular habit of mine, personally!
Dandelion root & dandelion leaf
(Latin botanical name: 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.
(Latin botanical name: 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 little bit of hawthorn berries go a long way in this herbal iron syrup recipe, especially since vitamin C is considered “water soluble” which means it’s well extracted in water!
Disclaimers and words of caution:
This recipe and information are not medical advice. If you have iron deficiency anemia (or any medical condition), make sure you’re also working with a medical team (doctor, and a dietitian/herbalist) and get regular blood work done as ordered by your doctor to monitor your iron levels.
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 so, make sure you’re not taking this in addition to iron pills or iron infusions without medical instruction from your treatment team!
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 or consult a doctor if you are on any kind of medications that alter the heart, blood pressure, liver, kidneys, fluid status, or urinary tract before taking this herbal iron syrup.
Herbal Iron Syrup
- Measuring spoons
- Measuring cups
- Liquid measuring cup
- Medium stove-pot
- Wooden spoon for stirring
- Sieve for straining
- A clean dishtowel, nut milk bag, or ~1 foot of cheese cloth
- Medium to large mixing bowl
- Two 1-quart mason jars or 32 oz. worth of glass amber bottles for storage
- Medium to large funnel
- Sticker and pen for labeling
- 3 TBSP yellow dock root dried, C/S - not powdered
- 3 TBSP stinging nettle leaf dried, C/S - not powdered
- 1 TBSP dandelion root dried, C/S - not powdered
- 1 TBSP dandelion leaf dried, C/S - not powdered
- 1 TBSP hawthorn berries dried, C/S - not powdered
- 4 cups filtered water
- 3/4 cup raw honey
- 1/3 cup molasses unsulphured
- 3/4 cup brandy, bourbon or scotch of choice (optional but recommended for preservation purposes)
Part 1: Herbal Decoction
- 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!).
Part 2: Herbal Syrup
- 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.
- 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!
Enjoy, and please let me know in the comments how your herbal iron syrup turned out!