Iron Tonic Recipe to Support Blood, Energy & Breath

If you’ve ever felt exhausted no matter how much you sleep…winded from simple movement…or heavy in your body in a way rest doesn’t fix then your body may be asking for blood and mineral support, not more stimulation.

This iron-supportive herbal tonic is something I began making for myself during a season of deep depletion. I wasn’t looking for a quick fix. I needed something gentle, nourishing, and sustainable.

This recipe is rooted in traditional herbalism and designed to support:

• blood building

• mineral replenishment

• circulation

• digestion and absorption

It’s not a “detox.”It’s rebuilding medicine.

Why Iron Support Needs to Be Gentle

Iron is essential for oxygen delivery in the body. When iron or blood quality is low, people often experience:

• persistent fatigue

• shortness of breath

• heavy or weak legs

• slow exercise recovery

• feeling cold easily

• racing heart with minimal effort

Aggressive iron supplementation can overwhelm digestion and cause nausea, headaches, or constipation. In herbal traditions, iron-rich support is paired with digestive, circulatory, and blood-moving herbs so the body can actually receive what it’s given.

This tonic follows that wisdom.

Herbs Used in This Iron-Supportive Tonic

Each plant was chosen intentionally. Not for force, but for balance.

Yellow Dock Root- Supports iron absorption and gently stimulates digestion.

Burdock Root- A mineral-rich root that supports blood cleansing and elimination through the liver and skin.

Nettle Leaf- Deeply nourishing; rich in iron, magnesium, and trace minerals.

Nettle Root- Supports circulation and overall vitality.

Dandelion Root + Leaf- Assists liver function, digestion, and mineral uptake.

Hibiscus- Supports circulation and blood flow; gently cooling and antioxidant-rich.

Rosehips- Naturally high in vitamin C, which supports iron absorption.

Sarsaparilla Root- Traditionally used to support blood purification and vitality.

White Peony Root- Historically used for blood and hormonal support.

Elderberry- Supports immune resilience during rebuilding phases.

Ginger Root (light amount)- Warms digestion and improves circulation.

Fenugreek (light amount)- Traditionally used to support iron levels and digestion.

Cuachalalate- A powerful yet gentle herb traditionally used in blood-supportive formulas.

How to Prepare the Iron Tonic (Decoction Method)

You’ll need:

• Dried herbs listed above

• Large pot with lid

• Spring water

Step 1: Combine Roots

Add your roots and tougher plant parts (yellow dock, burdock, dandelion root, sarsaparilla, cuachalalate) to a pot.

Use roughly 1–2 tablespoons of mixed herbs per quart of water.

• Yellow Dock Root

• Burdock Root

• Dandelion Root

• Sarsaparilla Root

• Cuachalalate

Step 2: Simmer Gently

Bring to a gentle simmer, then lower heat and cover. Simmer for 30-45 minutes.

Step 3: Add Leaves & Delicate Herbs

In the final 10 minutes, add:

• Nettle Leaf

• Nettle Root

• White Peony Leaf

• Hibiscus

• Rosehips (cut & sifted)

• Elderberry

• Ginger Root (fresh or dried, light)

• Fenugreek Seed (light)

Step 4: Strain & Cool

Strain the liquid thoroughly, pressing the herbs well to extract all liquid.

Step 5: Add Coconut-Based Glycerin

While the strained liquid is still warm (not hot), add coconut-derived vegetable glycerin.

Recommended ratio:

• 3 parts strained decoction

• 1 part coconut glycerin

For example:

• 3 cups herbal liquid

• 1 cup coconut glycerin

Stir well to fully combine.

Step 6: Bottle & Store

• Transfer to clean glass bottles

• Label with date and contents

• Store refrigerated

Shelf life:

• 2–3 weeks refrigerated

• Up to 1 month if very clean handling is used

(The glycerin helps preserve and improve palatability but does not make it shelf-stable like a tincture.)

How to Take This Tonic

This is supportive medicine, not something to rush.

Suggested rhythm:

• 2–3 tablespoons in the morning

• 2–3 tablespoons in the evening

• Taken with or after a small meal

Listen to your body. If headaches, nausea, or fatigue occur, reduce the amount and allow your system time to adjust.

What Rebuilding May Feel Like

Replenishment is subtle at first. Many people notice:

• less shortness of breath

• improved recovery from movement

• warmer hands and feet

• steadier energy throughout the day

• feeling lighter in the body

Blood rebuilding happens quietly.

A Final Note on Listening to Your Body

This tonic supported me during a season when my body needed rebuilding.

Your needs may be different. Always listen to your own rhythms and consult a qualified practitioner if needed.

Healing doesn’t always look dramatic. Sometimes it looks like consistency, warmth, nourishment, and patience.

That’s the power of quiet medicine.