My Aunt Takes 7 Tablespoons of Blackstrap Molasses Every Day for Iron – Is This Too Much?

Blackstrap molasses has gained popularity as a natural source of iron, especially among those seeking plant-based remedies for low energy or anemia. A common viral claim online suggests that older relatives (like “my aunt”) swear by large daily doses—sometimes up to 7 tablespoons—for boosting iron levels. While blackstrap molasses does offer nutritional benefits, taking that much every day raises valid concerns about excess intake.

Let’s dive into the facts: what blackstrap molasses provides, the recommended iron needs, potential benefits of moderate use, and why 7 tablespoons could lead to problems.

Nutritional Breakdown of Blackstrap Molasses

Blackstrap molasses is the thick, dark byproduct of the third boiling in sugar refining. Unlike refined sugar, it retains significant minerals.

According to reliable sources like USDA data and nutrition analyses:

• One tablespoon (about 20–21g) typically contains:
• Iron: 3.6–4.7 mg (around 20–26% of the Daily Value for adults)
• Calories: ~60
• Sugars/Carbs: 10–14g (mostly natural sugars)
• Other key nutrients: Calcium (10–15% DV), Magnesium (10–15% DV), Potassium (9–13% DV), and traces of manganese, vitamin B6, and selenium.

It’s a good plant-based (non-heme) iron source, with decent bioavailability compared to other plants.

For 7 tablespoons:

• Iron: Approximately 25–33 mg (140–180%+ of DV for most adults)
• Calories: ~420
• Sugars: 70–98g (equivalent to 17–24 teaspoons of sugar)

Daily Iron Requirements

Recommended Dietary Allowances (RDA) from health authorities like the NIH:

• Adult men and postmenopausal women: 8 mg/day
• Premenstruating women: 18 mg/day
• Pregnant women: 27 mg/day

The Tolerable Upper Intake Level (UL) for iron from food/supplements is 45 mg/day for adults—to avoid side effects like gastrointestinal issues.

Most experts recommend 1 tablespoon per day as a safe, beneficial amount for iron supplementation without overload risks.

Benefits of Moderate Blackstrap Molasses Intake

In reasonable amounts (1–2 tablespoons daily):

• Iron Boost: Helps combat iron-deficiency anemia, especially for vegetarians/vegans or those with heavy periods. One tablespoon provides a meaningful portion without supplements.
• Bone Health: Supplies calcium and magnesium, potentially supporting density.
• Other Perks: Potassium for blood pressure, antioxidants, and minor benefits for energy, hair, or digestion (though evidence is mostly anecdotal).
• Natural Sweetener Alternative: Lower glycemic impact than refined sugar, with added nutrients.

Many report feeling more energized with consistent, moderate use.

Why 7 Tablespoons Is Likely Excessive

Your worry is spot-on—7 tablespoons daily is far beyond recommended levels and could cause issues:

1. Iron Overload Risk
   25–33 mg exceeds the RDA for most people and approaches the UL. Excess non-heme iron can cause constipation, nausea, stomach pain, or (rarely long-term) organ damage. Those without deficiency don’t need this much.
2. High Sugar and Calorie Intake
   Nearly 100g of sugar daily adds empty calories, potentially leading to weight gain, blood sugar spikes (problematic for prediabetes/diabetes), or tooth decay.
3. Digestive Side Effects
   Large doses often cause loose stools, diarrhea, cramps, or bloating due to high mineral/sugar content.
4. Other Concerns

• Excess potassium could strain kidneys in those with issues.
• Some products contain trace acrylamide (a potential carcinogen from processing), though levels are low.
• It might interact with medications or unmask sensitivities.

Experts generally advise capping at 1–2 tablespoons daily, even for therapeutic use. Higher amounts lack supporting evidence and increase risks.

Safer Alternatives for Iron

If the goal is iron support:

• Stick to 1 tablespoon of blackstrap molasses daily (mixed in oatmeal, tea, or smoothies).
• Combine with vitamin C-rich foods (e.g., citrus) for better absorption.
• Include other sources: Lentils, spinach, red meat (if non-vegan), fortified cereals.
• Get bloodwork to check actual iron levels—don’t self-dose high without confirmation of deficiency.
• Consult a doctor or dietitian for personalized advice, especially if anemic.

Blackstrap molasses can be a helpful natural boost in moderation, but 7 tablespoons daily is excessive for most. Gently suggesting a reduction (or doctor visit) could prevent potential problems while retaining benefits.

Have you or your aunt tried lower amounts, or noticed any side effects? Share in the comments—I’d love to hear experiences!