I have 1/2 teaspoon OJ concentrate (yep, straight out of the cardboard carton) with a small handful of frosted wheat cereal (90% iron content) plus a daily vitamin containing iron plus oatmeal mixed with a little cream of wheat.
This works for me. I used to get turned away at the blood drive. Hasn't been a problem since I started my better living through food chemistry experiment.
Barb