Can Molasses Actually Raise Your Iron Levels?

I took a spoonful of blackstrap molasses everyday to try and raise my iron levels


When I was a preteen horseback riding camp counselor, my fellow counselors and I used to encourage our campers to try horse cookies. This probably sounds worse than it is: They’re made with oats, bran, some other shit and molasses. I think we got in trouble for this but details evade me. Had I known the molasses in these cookies could improve my iron levels, maybe I would have participated in the taste-testing.

My mom takes one spoonful of blackstrap molasses every day in order to improve and sustain her iron levels. She has been anemic since she was a teenager, and her body has a near-impossible time absorbing iron from supplements. Save for eating red meat — not her thing — my mom has tried every solution. When Dr. Dara Thompson, a naturopathic doctor based in San Francisco, recommended that my mom try blackstrap molasses (organic, unsulphered), she went for it.


It worked. It is actually the only thing that has ever worked for my mom’s iron levels. They are now considered “normal” and stable. From SUGAR!

Blackstrap molasses is a byproduct of refining sugarcane or sugar beets into sugar. As with apple cider vinegar and coconut oil, certain devotees believe it can make every ailment better. It’s said to combat stress, relieve PMS and promote skin health. Those seemed hard to test. But because my iron has been low since my teens, yet I’ve never taken iron supplements per many doctors’ recommendations (I don’t know why), I was like, let’s give this the ol’ college try. Besides, horses and horse campers seem to love this stuff.

I got my blood taken at the start of October. After one month of consuming one tablespoon daily of organic, unsulphered blackstrap molasses (which I should tell you is disgusting and can be best described as swallowing a slug of thick, licorice-flavored syrup), my iron count raised from 12, which is considered low according to my height/weight/etc. it’s personal!*, to 29. Given that blackstrap molasses was literally the only thing about my diet or lifestyle that changed in October, I’m going to go ahead and say it worked — inconclusively, unscientifically, purely from a point of reason. Please talk to your doctor about this.


Of note: my ferritin levels went up a tiny bit, from 50 to 53, but these were already in the “normal range,” normal meaning that I likely don’t have trouble storing iron, like my mom does. Ferritin is a blood cell protein that contains iron. This number can help determine how much iron your body is storing and whether or not you have an iron deficiency. Your doctor obviously has to make the call here because if you google “ferritin levels in women,” a “healthy range” is as wide as 18-160 ng/mL, or 18-160 mcg/L.

A nurse read me the results. I’ve yet to get my actual doctor on the phone, so I called up Dr. Dara, my mom’s version of Gwyneth Paltrow, to get her perspective on blackstrap molasses’s ability to raise iron levels.

Dr. Dara confirmed that blackstrap molasses is an iron-rich food. However, she said it’s on the the lower end of the iron-level spectrum. It has a good amount of iron for a food source, but not a lot in comparison to doctor-prescribed iron supplements. The recommended daily allowance is 18 milligrams per day. One serving of blackstrap molasses — one tablespoon — has .9 milligrams of iron. That’s only 4% of of the recommended daily value.


So why might people such as my mom take this instead of a supplement?

“People don’t always absorb iron in the same way,” Dr. Dara told me. “Sometimes people get better results from food-based nutrients than supplements. Molasses may have a stronger effect [in terms of iron absorption] because it’s easier for bodies to assimilate. We’re not sure why that’s true, but clinically, it’s something that we see.”

She told me it’s not the same person-to-person, not to depend on it and that people should continue to have their iron levels checked by their doctors. Also, to be careful.

“You can have too much iron,” she said, although the iron content in molasses is so low that it’s unlikely to cause issues. “Iron deficiency is bad, but an excess of iron is toxic. Have your doctor check your levels before supplementing, then check again every couple of months to ensure it’s in an appropriate range.” Never self-supplement just because you “feel like” your iron levels are low. “You could be missing the real reason you’re tired, which could be harmful. Get checked by a doctor.” (She repeated that a lot so I feel like I have to keep typing it.)

After speaking with her, I emailed Dr. Rupy Aujla, general practitioner and founder of The Doctor’s Kitchen (where he creates recipes with potential health benefits), to get his thoughts. I told him of my mom’s anemia and my previous diagnoses.

“It’s important to first recognize that anemia can have multiple causes,” he wrote me. “It’s not all about taking buttloads of iron to solve the problem, when the cause could be related to malabsorption from the gut, heavy periods, certain medications or even thyroid issues. A lot of people fall into the trap of thinking anemia is all about iron.

If iron deficiency is the culprit, then I can understand why certain tonics with blackstrap molasses may have an effect on iron levels. It’s not absorbed as readily as heme iron from meat, but it is a source of ‘non-heme’ dietary iron amongst other plant sources including pulses, lentils and dark leafy greens.”

Heme iron =  the type found predominantly in blood and muscle. Non-heme iron = the type that predominates in plants.

“Just to be clear,” said Dr. Aujla, “there are no randomized control trials looking at the effect of dietary blackstrap molasses on serum iron levels in the medical literature that I’m aware of. But given its iron content, it wouldn’t be unreasonable to think blackstrap molasses could (and probably does) raise iron levels in cases of iron deficiency anemia.”

Which I guess is why it worked with my mom, and why it could potentially explain the raise in my own levels after a short one-month test.

“What I would encourage is a holistic view of everyone’s diet,” Dr. Aujla said. “Think about the delicious array of nuts, seeds, whole grains and legumes to improve your iron intake, as well as the tarry (bitter waste) from sugar processing. As a sweetener, I think it’s a fab ingredient for giving a depth of flavor to things like gingerbreads, Korean-style sauces or even Persian dishes.”

…And horse cookies?

*I am not a doctor. I know! Sometimes that shocks people. Please consult your physician if you have any questions about your own iron levels and whether or not you should take supplements. Also note that the numerical reference range of what’s considered “healthy” can change person to person, and depending on your country’s units of measurement. Also, as Dr. Rupy Aujla told me, “Context is really important.” Your doctor looks at a lot other factors beyond just iron levels to determine whether or not you may be deficient.

Did this whole thing just make you want a cookie? Or did it make you curious about sugar? What about probiotics? What about cheese??

Photos by Krista Anna Lewis.

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  • Jamie Leland

    I disagree with you on the taste – I could eat blackstrap molasses str8 up all day. It may be a genetically inherited preference, because my dad recently told me that as a kid, he’d drink so much molasses (mixed with milk) so often that his parents had to tell him to lay off, presumably because it was a little too pricey.

    I went vegan a few months back and recently started blending it with nut milk, a banana, and various nuts and/or seeds. It’s SO GOOD and my cravings for hotdogs have subsided somewhat.

    • Amelia Diamond

      My mom really likes the taste of it, too! Oh my god I had to psyche myself up to take it.

      • BrwnSuga91

        I’m with you Amelia. I don’t really liked the taste but, I’ll try anything for the anemia.

    • soulquest7

      I love blackstrap right in some hot water like a tea— deeeeelicious!

  • Jolie

    When I got my first grey hair as a college student and flipped a shit, I read somewhere that a tablespoon a day of blackstrap molasses would either stop the rest of your hair from greying or turn the grey ones back to their normal color. I tried it for a few weeks but results were inconclusive (I kept forgetting to take it, plus the taste is exactly as you described it and then some). Wonder if that’s really a thing, but I doubt it.

    • Amelia Diamond

      WHat? How weird. I am gray as hell so no luck there for me.

    • Hans Thorsen

      I’d have worried less about grey hair and more about flipping a shit. Much safer to to relieve yourself sitting down.

  • Adardame

    I’ve always liked molasses (in baked goods). Blackstrap molasses sounds less tasty. I might stick to spinach and beans.

    • Amelia Diamond

      I’m all for it in cookies.

  • LadyLeo

    I like the taste straight off the spoon or mixed in a hot beverage. Used it for iron when I was a vegetarian, since a lot of iron supplements cause GI distress.

    • Amelia Diamond

      what do you mix it with in a drink? I seriously can’t do the taste.

      • LadyLeo

        I made it with hot chocolate, coffee, tea, or just almond milk… but I like the taste. Some people put it in smoothies to mask the taste. You can put it in baked goods as well.

    • Tash

      trying this because supplements hate me – the only iron supplement that hasn’t given me bowel problems is Floradix and that is super expensive – like £17 per bottle which only lasts me a couple of weeks. I can get a decent sized jar of blackstrap for £3 and while it doesn’t give me as much iron and b vitamins as floradix it doesn’t break the bank or taste quite as bad either.

  • As an egyptian, I LOVE blackstrap molasses, we call it “black honey” and we include it in our breakfast meal, ohh you want the recipe! it might be shocking but you’re not gonna know until you try, put a couple of spoons from it in a bowl, add tahini to it, the amount of both is similar or depends on your taste ( I love it with more tahini), eat it with any kind of flat bread and indulge in this dipping bowl of heaven. I ate that as a child nearly 3 days a week without complaining (with that much sugaaa who will!!) still have iron anemia, still on supplements tho.

  • Tanya D

    Get yourself a seasoned iron skillet. The iron transfers to the food you cook on it and your body obsorbes it during digesting.

  • IndigoRed

    I often use molasses in my coffee. Delicious.

  • BF1706

    Looks like Blackstrap Molasses might be confused here with regular Molasses – the sentence…. “One serving of blackstrap molasses — one tablespoon — has .9 milligrams of iron……” is correct for regular Molasses – Blackstrap has about 5 times as much per tablespoon.

  • soulquest7

    Did you mom take a teaspoon or a Tablespoon per day?

  • soulquest7

    Did you mom take a teaspoon or a Tablespoon per day?

  • Carlo Fedier

    mhh horsecookies are awesum everyday oats n molassis

  • L

    Molasses w milk actually tastes a treat. It’s seriously disgusting to take off the spoon, but mixed w milk it’s absolutely better than chocolate milk. Don’t believe me? Try it.

    • Grit Estl

      Milk inhibits the absorption of iron, as all dairy product do, because of the high calcium content.

      • Hans Thorsen

        Yet some websites say to add a tablespoon of black strap molasses to 1 cup of warm milk and drink this every day to fight anemia, endless contradictions on the internet. Which to believe? I know – I’ll Google it!

  • Amy Cunningham

    We eat it in hot buttered biscuits and eat like a pancake….really good

    • Amy Cunningham

      And by the spoonful

  • Carrie O’Connor-Savage

    My levels are 4. Dont think i could force myself to eat molasses.

    • Tash

      I confess I’m not a huge fan of it either – have it as a lukewarm tea, hold your nose and neck it – it’s better than the alternative of feeling crap! have a piece of fruit or a cookie or something on standby to take away the taste

  • hara tis haras

    is it OK to eat plain molasses,straight from the jar with a tablespoon.I love the taste of it,but is there danger for the teeth?? please,let me know

  • Jennifer

    One question: Did Dr. Aujla really say “buttload”?

  • is this what Marmite is ?

    • Tash

      Nope. Marmite is made from yeast extract and it is definitely not sweet. Marmite’s advertising slogan is you either love it or hate it. I love it personally – it’s dark and sticky like molasses but that’s really where the comparison ends. You spread (a little! don’t go slathering it on like peanut butter) marmite on toast. It’s REALLY nice if you have it on toast, topped with cheddar and put under the grill for a bit. Marmite is good for B vitamins and is veggie friendly. I don’t really know how to describe it.. it’s kind of sour, kind of tangy and is a little bit like beefy gravy? so definitely a savoury and not something you’d want to drink or put on breakfast cereal.

  • EmUhLee

    From a vegetarian: Vitamin C helps with the bioavailability of non-heme (plant-derived) iron. If you don’t eat a lot of animal (heme) iron sources, vitamin-c rich foods can help your body absorb non-heme iron.

    Also, blackstrap rum is my favorite. Not sure about its nutritional benefits, though.

  • Traci Veno

    What brand of blackstrap did you guys use?

  • Hans Thorsen

    “When I was a preteen horseback riding camp counselor, my fellow counselors and I used to encourage our campers to try horse cookies. This probably sounds worse than it is: They’re made with oats, bran, some other shit….”

    No, you’re wrong, anything made with shit sounds pretty bad.