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I’ve always eaten meat regularly. Given my history with low iron, it sometimes feels like I have to.

But even with meat on my plate most weeks, I’ve still struggled with iron deficiency on and off for years.

As grains have changed with industrialized food production, so has our meat.

It turns out, not all steak is created equal. If you’re relying on meat to support your energy and iron levels, it’s worth making that meat count.

In this issue, I’m looking at how meat has changed and how a few simple upgrades can make a real difference.

Why Factory-Farmed Meat Has Less Iron

Most of the meat we find in grocery stores today comes from animals raised in factory farms. These animals are often kept in crowded spaces and fed mostly corn and soy. While this makes meat cheaper and easier to produce, it changes its nutritional value.

Meat from pasture-raised, free-range, or wild animals tends to have more iron, especially heme iron, the kind our bodies absorb most easily.

Why? A few reasons:

• Better Diets: Animals that graze on grass eat a wider range of nutrients, including natural compounds (called phytochemicals) that support better muscle health and better meat.

• Stronger Muscles: Grass-fed animals usually develop more “slow-twitch” muscle fibers, which store more iron in the form of myoglobin, a protein that helps carry oxygen in muscle.

• More Antioxidants: These animals also tend to have more antioxidants in their meat, which may protect iron and make it easier for our bodies to use.

Some have suggested that the health and stress levels of animals may influence the quality—not necessarily the quantity—of iron in meat.

While current evidence is limited, we know that stress can affect iron metabolism and oxidation in animals, which may in turn impact how well our bodies absorb and use the iron in their meat.

That’s why meat from pasture-raised or wild animals—where animals are healthier, less stressed, and eating more nutrient-rich diets—often ends up being richer in iron that your body can actually use.

And that matters, especially if you’re relying on meat to support your energy.

💬 Do you usually shop for pasture-raised or conventional meat? What’s one swap you’ll try this week? Reply and let me know. I read every note!