If you eat an iron-rich diet and have no issues with absorption, an iron supplement isn’t usually necessary. The most easily absorbed form of iron, called heme iron, is found in animal foods, such as beef, oysters, chicken, and turkey. Though iron from plant foods is less readily absorbed, pairing iron-rich plant foods with vitamin C-rich foods may increase iron absorption. Plant sources of iron include fortified cereals, dark leafy greens, beans, and quinoa. People with low levels of iron or other health conditions may need to take an iron supplement as directed by a health care provider. Those at the highest risk of deficiency are those who follow vegetarian or vegan diets, those with absorption issues, pregnant people, young children, adolescent girls, and people with heavy menstrual periods.