Using cast iron for cooking presents a little known but serious health risk particularly for middle-aged men and menopausal women. How to avoid this issue and use safely! 
Given the amount of time I spend in the kitchen preparing meals for my family, you might be surprised to learn that I do not own any cast iron pans. What’s more, I don’t intend to purchase or use cast iron anytime in the future (I choose to cook in toxin-free, traditional clay pots).
This may seem like heresy particularly since cast iron skillets are almost universally considered to be a healthy and durable choice for the preparation of homecooked meals.
However, I have good reasons for my decision, and science bears out my serious concerns about using cast iron pans unless they also include a quality enamel layer to prevent contact of the food with the iron surface.
Excess Iron is a Health Hazard
My primary reason for opting out of cast iron revolves around the health problems caused by excess iron in the diet. Research has demonstrated that cooking with iron pots and pans significantly raises iron levels in food. Correspondingly, the iron levels of those who eat that food increase as well. (1, 2)
Women do not typically need to worry about this problem as long as they are menstruating. The monthly cycle is a protective factor against this condition. Growing children also are not particularly susceptible as growth obviously requires more blood and more iron.
Adult Men and Menopausal Women Most at Risk
However, for adult men (even fully grown young men) and menopausal women, cast iron can definitely pose a problem as the iron that naturally gets into food from the utilization of this type of cookware can result in iron rising to toxic levels. This condition is associated with a host of serious health problems.
Iron is one of the few minerals we cannot eliminate except through blood loss. Therefore supplements should never contain iron. Moreover, cooking with cast iron is a questionable choice for this segment of the population.
Most people view iron as a nutrient, and indeed it is. It is also a powerful agent of oxidation in the body. This means that excess iron increases the chances of cancer and can severely damage the heart, arteries, and other organs.
In addition, persons with an inherited condition called hemochromatosis, or iron overload disease, can be especially harmed from iron intake. If you have any family members with this condition (about 1 million Americans), you should be especially careful with sources of iron in your diet.
Iron Overload Symptoms
Unfortunately, the symptoms of iron overload are similar to those of other conditions. Therefore it may be wise to request a transferrin saturation test at your next check-up to eliminate iron as a potential source of your health woes.
Avoiding cast iron is particularly important if you suffer from any of the following conditions and/or are an adult male or menopausal female:
- Fatigue
- Joint or muscle weakness
- Mysterious stomach or other gastrointestinal pain/nausea
- Weight loss that cannot be explained
- Elevated liver enzymes
- Shortness of breath
- Early menopause
- Loss of sex drive
- Impotence
- Loss of body hair (this is also a symptom of adrenal fatigue)
Later stage symptoms of iron toxicity
If iron overload continues for extended periods of time, more serious symptoms can emerge such as the following.
- Greying or bronzing of the skin
- Blood sugar issues
- Irregular heartbeat
- Liver problems
- Arthritis
How to Resolve Iron Overload Quickly
If you’ve been cooking with cast iron for a long time and are an adult male or menopausal female, it might be wise to donate blood right away. This practice will reduce iron stores immediately. Remember, loss of blood is the only way to resolve iron toxicity problems.
Continue regular blood donation until you can completely switch over to another type of nontoxic cookware such as clay, enamel, glass, or titanium.
Anemia Usually from an Imbalanced Gut NOT Inadequate Iron
Believe it or not, there is plenty of iron in the diet of the typical American. Even those eating the horrific Standard American Diet need not worry about inadequate iron intake. In addition, there is almost certainly adequate iron intake for a person eating a diet based on traditional foods and also in the diets of vegetarians.
Therefore, if you are anemic or suffer from pregnancy anemia and feel the need to use cast iron to increase your iron levels, you may wish to consider an imbalanced gut as a more likely source of the problem. Common gut pathogens consume iron and are a frequent cause of anemia.  These pathogens include Actinomyces spp., Mycobacterium spp., pathogenic strains of E. coli, Corynebacterium spp., along with many others. Previous use of the birth control pill or antibiotics makes one especially prone to anemia issues.
Unfortunately, increasing iron intake with cast iron only makes these iron loving pathogens grow stronger. It does little to remedy anemia over the long haul. Therefore, rebalancing the gut with beneficial bacterial strains through diet and lifestyle changes rather than use of cast iron or iron supplements is the best approach to solving the root of the problem.
Using Cast Iron Safely
As mentioned above, using enameled cast iron is a safe option if you prefer the ease of use and heavy feel of cast iron pans. The enameled layer protects the food from contact with the iron portion of the pan and hence, offers an option that is both practical and safe. I recommend Le Creuset cookware as one of the best quality brands on the market if this is something you wish to explore.
It’s not just cast iron that is a potential health hazard. Learning to use stainless steel cookware, aluminum bakeware, and other kitchen equipment safely is of paramount importance for the modern cook. It’s not just about the food. Preparation is very important too to avoid the introduction of unwanted toxins!
References
(1) Food prepared in iron cooking pots as an intervention for reducing iron deficiency anemia
(2) Iron Content of Food Cooked in Iron Utensils
(3) Excess Iron: A Health Risk?
(4) Gut and Psychology Syndrome
Because I have used cast iron — almost every day — for literally decades (I’m 55 yrs old), and recently heard that post-menopausal women can inadvertently overload their systems with iron from cooking in cast iron, my naturopath and I thought it would be a good idea to test ferritin (iron) blood levels. Not only were my blood iron levels in the normal range, they were on the low side–which is my normal level and consistent with my lifelong health history. Meaning, cast iron made no difference at all. Since cast iron has been used on a daily basis by thousands over several centuries, I don’t believe cooking in cast iron affects the overwhelming majority of people. Perhaps a few, very rare, bizarre cases, but, isn’t that true of everything? I suggest everyone have a ferritin test done, and once you see everything is normal, go back to enjoying cast iron cooking. There’s no better way to cook (okay, stainless steel is better for a few things, but cast iron still rocks).
I agree with Deb here. If you are worried, get a blood test. Do NOT go out and buy new cookware because of this article. A blood test, which most insurance companies will pay for, will probably alleviate any fears. You can get it tested once a year to make sure you are in the clear. I just had my tested and my iron levels are wonderful. I’ve been using cast iron daily for a few years. My husband is in the Army and they test his blood all the time. He’s fine too. I think the information here is, like Deb said, for the absolute minority.
I agree completely, Natalie and Deb. And not only do I feel like it’s for the absolute minority, I also fear it’s a little sensationalistic. I’m sincerely disappointed in this post.
I agree with Deb and the others here. I have read articles about the dangers of stainless steel in leeching heavy metals as well. I think it is just too easy to worry too much about all of this. I say if Ma Ingalls used it (and many, many, many of our foremothers) without any known issues then it’s not too big of a deal. But getting a blood test if you are worried is a far better idea than buying a new set of cookware.
But the Waltons used titanium….
I can’t give blood because I have cancer, but anyways, I’ve looked for good cast iron skillets just to use now and then & as soon as I find one, even the tried and true good brands, u scrape ur fingernail on them & this rust or black stuff comes up. Is that the iron? That would end up in our food. I dont understand it. I really just want one of those cast iron pans that u put corn bread mixture in and it shapes it like corn cobs…like the pans at cracker barrel. Can someone explain what that coating is that comes off and is that what iron is that gets in ur food??
The black stuff is the seasoning or cooking residue. It is not iron.
If you are buying NEW cast iron BEWARE!!!
First of all, ONLY buy LODGE – it is made in America. ALL OTHER BRANDS ARE MADE IN CHINA = TOXIC additives!!!
Second, even if you buy new Lodge, it comes “pre-seasoned.” You MUST REMOVE their SOY-BASED “seasoning” and re-season it yourself!!!
I would scrub the heck out of it with dish soap and a copper scrubby until nothing comes off. Dry it off thoroughly.
Then, put it into a cold oven and turn it up to 350-400 degrees and let it heat up for 30 minutes or so (after it hits temp), then use a fat of your choice (lard, coconut oil – NOT a liquid oil) and rub the ENTIRE pan with it (bottom and handle as well) and put it back in the oven for 15 minutes. Remove pan and wipe off any excess grease and char. Re-apply more fat all over, put pan back in oven, turn oven off and allow it to sit inside as oven cools. After 20 minutes or so, remove pan, wipe it all down, and re-apply another thin coat of fat only on the inside, put back in cooling oven and leave until oven is completely cool.
Season pan on rack in middle of oven, and put the extra rack below it with tin foil or a larger pan or cookie sheet to catch any fat that may drip down.
This will create a safe, initial seasoning. A well-seasoned pan happens over time with use – from the fat you cook with.
NEVER WASH A CAST IRON PAN WITH SOAP AND WATER!!! To clean it, simply wipe it off after each use with a paper towel. Store it in a CLOSED, dust-free place – otherwise dust will adhere to the seasoning! I store mine in the oven.
If it collects grime or you burn something realy bad, you can clean it by pouring some boiling water into it while it is on the stove and adding a bunch of salt and let it boil and scrape out any crud. BUT, you MUST immediately dry it off (while hot), put it back on the burner and re-season it with fat.
Soap will destroy the pan if used more than once or twice every ten years or so, and water will cause it to rust. So, always make sure it is fully dry before storing.
You can salvage an old rusty pan by either washing it off and then heating it up really hot and scrubbing off the rust, or even just try heating it up really hot and scrubbing off the rust (depending how bad it is). Then, immediately re-season it as above.
Ugh… This whole cooking ware thing… I Well, we where using clay before cast iron, and clay is red, im pretty sure, because of the iron. Not to mention all the people that would just eat the clay. I cant imagine that there would be that much leaching from a pot or pan Sarah. Its a good post though with some good thoughts. I cook out of a cast iron pan pretty regularly and I still get pretty hot and bothered when I see your vids so my manliness cant be suffering that much. It certainly cant hurt to use it once and a while.
*were*
I also think that salt is red because of iron…
Wow, I was surprised at that article. Thanks for the info and doing the research.
Never heard of this! What is your opinion of the best kind of cookware???
Glass, enamel, or titanium.
Enamel can have many worse contaminants, mostly lead. Don’t buy enamelware that you don’t know is guaranteed lead-free.
What about copper pots and pans? Does anyone use those? Are they worth the investment?
They are “Hell” to clean!!
Hi Sarah,
Is enameled cast iron skillet fine for men?
Hi Erica, it is my understanding that the enameled versions are fine. Just double check that there is no lead in the enamel.
I have enamel, stainless steel and cast iron… they all get used regularly and each have their place. Given that every cookware I’ve heard of has some sort of issue, we will continue to utilize cast iron as our primary cookware. Cast iron presents far fewer health issues than teflon, aluminum or low quality stainless steel. The issues stated with cast iron are easily solved by donating blood and that simple act will not only help the donor eliminate excess iron it may very well save someone’s life.
Wouldn’t it be ironic if the person whose life you were saving by giving blood NEEDED the blood because they got deathly sick from using unsafe cookware??
I too am interested in seeing some valid sources as to how much iron actually leaches out of the pan. Until then, I’ll continue cooking on my awesomely-seasoned cast iron skillets.
Hmm..definitely food for thought….thanks!
Cast iron is one of the oldest forms of cookware. Most of the healthy peoples studied by Dr. Price used it. The long lived peoples who have been studied in the last century, such as the Okinawans, Georgians, Hunza’s, etc, all use it. These peoples often lived to their nineties and even longer, remaining in excellent health, often eating food cooked on cast iron cookware every day of their lives.
I cook on cast iron every day, and have done so for almost forty years. Yesterday I used it three times, which is not uncommon. My mother cooked with cast iron, so I have had food cooked on it on an almost daily basis for over 50 years. No symptoms of iron toxicity, and my blood iron content was always ideal, when I had blood tests.
That said, many people suffer from iron toxicity. But as I understand it, this toxicity is caused by the forms of iron added to supplements, and used to “enrich” breads, flour, and other foods. That form of iron is quite different than cast iron. These forms of iron were never placed into human bodies until the twentieth century.
People have been using cast iron for thousands of years. I have never heard of cast iron pans causing this problem. If you have can refer us to some source material that supports cast iron pans causing iron overdose, I would like to review it.
I would never take a supplement containing iron, or a food product that was “enriched”.
It is my understanding that iron is iron where ingestion and toxicity is concerned. My research on iron overload does not specify that one type of iron is ok and another is not. All sources are a threat. I think its an important point to make that the folks studied by Dr. Price didn’t have imbalanced guts either and an imbalance of gut flora contributes to absorption of metals to toxicity levels.
Have you looked at the absorption rates of heme-iron and non-heme-iron? They are different. All iron is not absorbed at the same rate.
It is true that the absorption of iron from cookware vs the absorption from food is different. The body doesn’t absorb all iron anyhow, because it know too much is a bad thing. The absorption from cookware may be as little as 2%.
I quite agree. I sure hope, Sarah, you didn’t base your entire article on the word of Dr. Weil. The second source was a source through which to buy the Gut and Psychology book, and the third listing under sources is a photo credit. I’ll need more than that on which to base an opinion against cast iron.
Mercola sells cast iron pans and he has hemochromotosis, as did his father (so stated in one of his articles). Ok then. Is he a salesman or what??!
Hi D., I made the decision not to use cast iron many years ago when I first read about the dangers of too much iron particularly for adult men. Dr. Weil and I happen to agree on this issue although I do disagree with him on a number of points. Yes, Dr. Mercola is quite the businessman, isn’t he! 🙂
Thank you for the great feedback, Stanley. I was thinking what you articulated. If you were going to buy a new set of pots/pans what material would you choose? We have a mix of stainless steel and cast iron now.