What foods interact with iron supplements?

It depends. How much iron you need depends on you! Factors to consider include: your current iron levels (determined by blood tests), the form of iron you take (if you are taking an iron supplement) and your eating habits while taking iron.

Standing at the supplement shelf in the drug store, you may find that selecting an iron supplement is both confusing and frustrating. We get it.

Because there are several forms of iron – which most people don’t even know – with different dosages, comparing iron supplements is not like comparing apples to apples.

Each form of iron is absorbed differently by your body. Ferrous sulfate, the most common form of iron, is commonly recommended by doctors at a dose of 325 mg, which is equal to 65 mg of elemental iron, but for some people its absorption is accompanied by upset stomach.

On the other hand, Feosol® Natural Release with carbonyl iron is absorbed by your body at a rate that is naturally regulated in your intestinal tract, so it may be gentler.

All three Feosol iron supplements are designed so that all the iron you need is in one small pill, taken once a day.

Feosol Natural Release is a great iron alternative for those concerned about upset stomach.

Feosol Complete is a great choice for those with a sensitive system as it minimizes side effects such as constipation and nausea. The special, patented formula in Feosol Complete maximizes iron absorption while minimizing GI side effects.

If you're taking iron supplements to restore your levels and combat anemia, with symptoms of great fatigue, hair loss, and pale skin, you should do so on an empty stomach when possible. Supplemental iron is best absorbed when taken alone, without food. But, many people find that when they take iron without food, they suffer nausea, cramps and diarrhea. The only way to tolerate the pills is by taking iron with a bit of food. If you feel better taking iron with food, choose it wisely. Certain foods hamper absorption of the supplement more than others.

Who Needs Supplemental Iron

If you've been diagnosed with iron-deficient anemia, your doctor will recommend you take supplemental iron to build up your stores of this mineral. People at risk of iron deficiency include people who have lost a lot of blood due to ulcers or cancer, or women through their menstrual cycle. If your diet is deficient in iron, such as a strict vegan diet, or if your body has an increased need, such as during pregnancy, it's easy to fall short in the nutrient.

Signs of iron-deficient anemia include fatigue, pale skin, dizziness, fast heart beats, shortness of breath, headache and extreme sensitivity to cold.

Foods That Interfere With Iron Absorption

Dairy products are an absolute no-no with iron. This includes milk, yogurt, cheese and kefir. It's the calcium that inhibits iron absorption, so don't take them with your calcium supplements or antacids, which contain calcium, either. Leave a two-hour window around your dairy intake and iron supplement. Soy protein can also prevent you from absorbing iron supplements.

High-fiber foods, particularly bran, legumes and raw vegetables, also inhibit iron absorption, so skip the celery sticks and bean tacos around the time you take your supplement. Also, if you take your supplement first thing in the morning, avoid washing it down with a cup of coffee. Caffeinated drinks and foods also interfere with iron absorption.

Vitamin C Is a Good Choice With Iron

Vitamin C can help promote iron absorption. Have a glass of orange juice or a cup of cubed cantaloupe alongside your iron supplement.

Natural Sources of Iron

Iron comes in two forms in your food. Heme iron, which is best absorbed, is found in animal products, including beef, organ meats and oysters. Non-heme iron is present in plant foods, with some of the best sources being raisins, prune juice and spinach. Fortified grains, such as breakfast cereals, are another good source of non-heme iron.

Iron is vital for the health of your body, and every cell depends on it. You need iron in order for oxygen to be carried from your lungs to the rest of your body. If your physician has advised you to increase your intake of iron-rich foods and possibly add a daily iron supplement to your regimen, take into consideration that certain things you consume in your diet may limit the absorption of iron in your body.

Advertisement

Video of the Day

Heme vs. Nonheme Iron

First, it's important to know that iron is present in two dietary forms: heme and nonheme. Heme iron is found in animal products that contain hemoglobin, such as fish, red meats and poultry. Heme is two to three times better absorbed when compared to nonheme iron, which is found in plant sources.

The absorption of nonheme iron is most affected by other dietary elements. With that in mind, here are some foods that could interfere with your body's ability to absorb iron.

Advertisement

Read more: 10 Weird Signs You're Not Getting Enough Nutrients

Dairy Products and Calcium

Products containing calcium, such as dairy products, antacids and calcium supplements, decrease or inhibit the absorption of nonheme iron either from the diet or from supplements. Calcium may also decrease the absorption of heme iron from animal products as well.

Advertisement

While iron and calcium are both essential for a healthy body, do not consume dairy products within two hours before or after taking an iron supplement or eating iron-rich foods if you are trying to increase your body's absorption of iron. Avoid taking calcium and iron supplements together at the same time during the day.

Coffee, Tea and Cocoa

Coffee, tea and cocoa naturally contain polyphenols, which are beneficial plant nutrients with antioxidant effects. While long-term consumption of foods containing polyphenols may offer protection against cardiovascular disease, diabetes, cancer, osteoporosis and neurodegenerative diseases, they do interfere with the absorption of iron in the body.

Advertisement

Teas also contain tannins that impacts the absorption of nonheme iron. Drinking coffee, tea and coco inhibits the absorption of nonheme iron. Avoid drinking these beverages when consuming iron-rich meals or taking iron supplements.

Fiber-Rich Foods

Consuming foods high in fiber can decrease the absorption of iron from foods and supplements you consume. Raw vegetables, whole grains and bran products, all of which are high in fiber, should not be consumed at the same time you take iron supplements.

Advertisement

Iron is actually best absorbed on an empty stomach or with vitamin C. If iron supplements tend to cause nausea, cramps, constipation or diarrhea, eating a small amount of vitamin C rich foods, while avoiding high fiber foods, may help your to avoid these side effects.

Read more: 19 High-Fiber Foods — Some May Surprise You!

Whole Grains and Legumes

Phytates are naturally occurring substances found in grains and legumes. Referred to as anti-nutrients, phytates reduce the bioavailability of minerals, including nonheme iron.

Advertisement

In particular, vegetarians who only receive nonheme iron from their diet need to take this into consideration when eating to increase iron levels. To enhance the absorption of iron from dietary sources or supplements, combine foods high in vitamin C with iron-rich foods at the same meal.