How to Absorb Iron

How to Absorb Iron

Iron is an essential mineral that your body needs to function properly.

Therefore, it is vital to consume adequate amounts in your daily diet.

Interestingly, the foods you eat influence not only the amount of iron you consume but also how well it is absorbed in the body.

Once absorbed by the body, it is used as a building block for hemoglobin, a protein found in red blood cells that helps transport oxygen around your body.

Iron is also a component of myoglobin, an oxygen-storing protein found in muscles. This oxygen is used when you use your muscles.

The recommended intake range is 7-18 mg per day for the general population and up to 27 grams for pregnant women.

Foods That Contain It

You may have heard that you can get iron from red meat, but there are many other foods that naturally contain iron.

In foods, iron is present in two forms: heme and non-heme.

Sources of Heme Iron

Heme iron is found in animal foods that contain hemoglobin, such as meat, fish, and poultry.

Heme iron is the best form of iron, as up to 40% of it is easily absorbed by the body.

Good sources of heme iron include:

• Beef
• Pork
• Chicken
• Veal
• Fish such as grouper, cod, perch, salmon, or tuna
• Shellfish such as clams, oysters, and mussels

Red meats and organ meats like liver are especially good sources.

Sources of Non-Heme Iron

Non-heme iron primarily comes from plant sources and is present in grains, vegetables, and fortified foods.

This is the form added to iron-enriched foods, as well as many supplements.

It is estimated that 85-90% of total iron intake comes from the non-heme form, while 10-15% comes from the heme form.

In terms of its bioavailability, non-heme iron is absorbed by the body significantly worse than heme iron.

Good sources of non-heme iron include:

• Fortified cereals, rice, wheat, and oats
• Leafy green vegetables like spinach and kale
• Dried fruits like raisins and apricots
• Beans such as lentils and soybeans

Summary: Heme iron is found in animal-based foods, while non-heme iron comes from plant sources. The heme form is better absorbed by the body than the non-heme form.

Certain Populations May Be at Risk of Deficiency

Iron deficiency is the most common cause of anemia, affecting one billion people worldwide.

A person who is iron deficient may have various symptoms, such as fatigue, dizziness, headaches, sensitivity to cold, and shortness of breath during simple tasks.

Furthermore, iron deficiency can result in poorer attention span and mental function. In fact, being deficient during early childhood has been linked to lower IQ.

Children, adolescents, and women of reproductive age, especially during pregnancy, are at greater risk of iron deficiency. This is because their intake does not meet the high demand of their bodies for it.

Additionally, it is commonly thought that vegetarians and vegans are more prone to iron deficiency. But, interestingly, studies have shown that vegetarians and vegetarian diets contain about the same amount of iron, if not more, than diets that include meat.

However, although vegetarians may consume more iron than non-vegetarians, a review found that they are still at greater risk of deficiency.

This is because they primarily consume non-heme iron, which is not absorbed as well as the heme form from animal products.

Generally, it is recommended that vegetarians multiply their recommended iron intake by 1.8 times to compensate for the reduced absorption.

Summary: Iron deficiency is very common. Those at greater risk include children, adolescents, women of reproductive age, pregnant women, vegetarians, and vegans.

Foods That Help You Absorb More Iron

While not all iron in the diet is absorbed equally, some foods can enhance the body’s ability to absorb it.

Foods Rich in Vitamin C

Vitamin C has been shown to improve iron absorption. It captures iron and stores non-heme iron in a form that is more easily absorbed by the body.

Foods rich in vitamin C include citrus fruits, leafy green vegetables, peppers, melons, and strawberries.

In one study, taking 100 mg of vitamin C with a meal increased iron absorption by 67%.

Therefore, consuming citrus juice or eating other vitamin C-rich foods while you are eating iron-rich foods can increase your body’s absorption.

In vegetarian and vegan diets, iron absorption can be optimized by including vitamin C-containing vegetables during meals.

Foods with Vitamin A and Beta-Carotene

Vitamin A plays a crucial role in maintaining healthy vision, bone growth, and the immune system.

Beta-carotene is a red-orange pigment found in plants and fruits. It can be converted into vitamin A in the body.

Good sources of beta-carotene and vitamin A include carrots, sweet potatoes, spinach, kale, squash, red peppers, melons, apricots, oranges, and peaches.

A study of 100 people who received cereal-based meals found that the presence of vitamin A increased iron absorption by up to 200% for rice, 80% for wheat, and 140% for corn.

In the same study, adding beta-carotene to meals increased absorption by over 300% for rice and 180% for wheat and corn.

Meat, Fish, and Poultry

Meat, fish, and poultry not only provide heme iron that is well absorbed, but they can also stimulate the absorption of the non-heme form.

Several studies have reported that adding meat, chicken, or fish to a cereal-based meal resulted in approximately 2-3 times greater absorption of non-heme iron.

Research has also shown that adding 75 grams of meat to a meal increased non-heme iron absorption by about 2.5 times compared to a meal without it.

Based on the study findings, it was estimated that 1 gram of meat, fish, or poultry provides a boosting effect similar to that of 1 mg of vitamin C.

Summary: Iron absorption from foods can be improved by consuming foods rich in vitamin C, vitamin A, or beta-carotene. Eating meat, fish, or poultry with other foods can also help.

Foods That May Hinder Iron Absorption

Just as some foods can enhance iron absorption, others can hinder it.

Foods Containing Phytate or Phytic Acid

Phytate or phytic acid is found in foods such as whole grains, cereals, soybeans, nuts, and legumes.

Even a small amount of phytate can significantly decrease iron absorption.

In one study, as little as 2 mg of phytate in foods inhibited iron absorption by 18% when added to wheat rolls. And when 250 mg of phytate was consumed, up to 82% was not absorbed.

However, the negative effect of phytate can be counteracted by consuming foods that enhance non-heme iron absorption, such as vitamin C or meat.

Calcium-Rich Foods

Calcium is an essential mineral for bone health.

However, some evidence shows that it hinders iron absorption, regardless of whether the source is a dairy product or a calcium supplement.

Studies have shown that 165 mg of calcium from milk, cheese, or a supplement reduces iron absorption by about 50-60%.

This is concerning, as increasing calcium intake is commonly recommended for children and women, the same populations that are at risk of iron deficiency.

However, most studies were short-term and conducted on individual meals. A comprehensive review of long-term studies found that calcium and dairy products have no adverse effect on absorption.

To maximize absorption, calcium-rich foods should not be eaten with meals that provide most of your iron in the diet.

In the case of supplements, calcium and iron supplements should be taken at different times of the day, if possible.

Foods Containing Polyphenols

Polyphenols are found in varying amounts in plant foods and beverages, including vegetables, fruits, some cereals and legumes, tea, coffee, and wine.

Coffee and tea, both of which are widely consumed around meals, are high in polyphenols and have been shown to inhibit non-heme iron absorption.

In one review, drinking a cup of black tea with a meal reduced iron absorption by 60-70%, regardless of whether the tea was weak, normal, or strong.

However, when participants drank tea between meals, the reduction in absorption was only about 20%.

To counteract the negative effect of polyphenols, make sure to leave a couple of hours between iron-rich meals and your tea or coffee.

Summary: Foods containing phytates, calcium, and polyphenols can significantly reduce iron absorption.

Health Risks of Excess Iron

Iron toxicity from food sources is rare. Once consumed, your body has its own balancing system to ensure that it gets enough.

However, one report showed that fatal overdoses were possible with excessive intake of iron supplements.

Excess iron levels can also occur in some people with a condition called hemochromatosis. This is usually caused by a gene that enhances absorption.

Other causes of iron overload include repeated blood transfusions, massive dietary doses, and rare metabolic disorders.

Additionally, consuming too much iron over time can cause large deposits to form in the liver and other tissues.

As a result, it can lead to diabetes, heart disease, and liver damage.

It is likely that you should never take an iron supplement unless recommended by a healthcare professional.

Summary: Excessive iron consumption can have health risks. Because of this, supplements are not recommended for most people.

Tips for Getting Enough Iron

The following tips can help you maximize your iron intake in your diet:

• Eat lean red meat: This is the best source of easily absorbed heme iron. Eating it several times a week can help if you are deficient.
• Eat chicken and fish: These are also good sources of heme iron. Eat a variety of them.
• Consume foods rich in vitamin C: Eat vitamin C-rich foods during meals to increase non-heme iron absorption. For example, lemon juice sprinkled on leafy vegetables will increase the amount absorbed.
• Avoid coffee, tea, or milk close to meals: Avoid these during meals that contain iron-rich foods. Instead, have your coffee or tea between meals.
• Choose non-heme iron-rich foods: If you do not eat meat and fish, include plenty of plant-based foods rich in iron in your diet.

Summary: To maximize your iron intake, try to include meat, fish, chicken, beans, and lentils in your diet, as well as vitamin C-rich foods during your meals. Also, spread out your tea, coffee, and milk intakes between meals.

Conclusion

Iron is a vital mineral that is essential for your body’s functioning. Two types of it are found in foods – heme and non-heme.

Meat, fish, and poultry contain the heme form, which is easily absorbed by the body.

Non-heme iron is primarily found in plant-based foods, but this form is more difficult for your body to absorb. You can improve your body’s absorption by consuming foods that contain vitamin C, vitamin A, meat, fish, and poultry during your meals.

On the other hand, foods containing phytates (cereals and grains), calcium (milk and dairy), and polyphenols (tea and coffee) can hinder iron absorption.

By carefully selecting the foods you consume and knowing how certain foods can enhance or inhibit absorption, you can ensure that you are getting the iron you need.

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