The most effective strategy is pairing iron sources with vitamin C and separating absorption inhibitors from iron-rich meals. Practically, add lemon salad, bell peppers, kiwi, or oranges to iron-containing meals. Keep tea/coffee 1–2 hours away, and avoid large calcium loads (milk/yogurt/cheese) with the same high-iron meal. For plant sources, soaking/sprouting can further improve bioavailability.