very important to know the ferritin is down. if we had just thrown zinc into the mix to boost the d3 absorption, it would undoubtedly have made the ferritin status worse.
so. I clipped a snippet from a recent related post re zinc and iron balancing:
as for diet, I think I already mentioned that the heme iron focus is sound from the zinc-iron balance angle..
a little more detail:
http://www.webmd.com/diet/iron-rich-foodsVery good sources of heme iron, with 3.5 milligrams or more per serving, include:
3 ounces of beef or chicken liver
3 ounces of clams, mollusks, or mussels
3 ounces of oysters
-liver is lower in zinc compared to iron, and pro-inflammatory .....http://nutritiondata.self.com/facts/pou ... ucts/667/2
-clams have much less zinc compared to their iron content, are anti inflammatory .....http://nutritiondata.self.com/facts/fin ... cts/4182/2
-oysters have very high zinc content compared to iron, and are anti inflammatory as well .....http://nutritiondata.self.com/facts/fin ... cts/4192/2
So mixing it up would likely be smart.
re what you said about getting iron from beans and spinach, i'd say not while trying to work on zinc at the same time. phytates = not so hot for zinc retention.
also I hate to tell ya, but gluten intake is rough on iron and zinc absorption as well. any chance of going on a gluten reduction diet? I put my friend on a ration of one slice of bread or equivalent every other day, and he noticed big improvements in how he felt day to day.
anyway. prioritize the food and then we can talk about how to make supplements work. you'll have to balance the zinc(plus copper) and iron carefully. and given iron's binding tendencies you might have to add lots of peaches and prunes or possibly even our old friend magnesium oxide, for the laxative effect.