Iron supplements are commonly used to prevent or treat iron deficiency and anemia, but certain foods can reduce the body’s ability to absorb this essential mineral. Experts, according to the health website Verywell Health, advise carefully timing supplement intake to achieve the best results.
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Coffee and Tea
Among the most notable inhibitors of absorption. Both beverages contain antioxidants such as tannins (particularly in tea), which hinder the absorption of both heme and non-heme iron. This effect is present even in decaffeinated versions, so it is best to wait one to two hours after drinking coffee or tea before taking an iron supplement.
Dairy Products
Milk, yogurt, cheese, and calcium-fortified foods can inhibit iron absorption. Calcium competes with iron in the digestive system, reducing the amount absorbed. This effect may occur even with small amounts, such as cream in coffee or cheese in a sandwich.
Dark Chocolate
Contains antioxidants that reduce iron absorption, despite containing non-heme iron.
Eggs
May reduce iron bioavailability by up to 27% due to the protein phosvitin, which binds iron and makes it less available for use by the body.
Soy Products
Such as tofu, soy milk, and green soybeans may hinder iron absorption—especially processed soy—because of proteins and phytates.
Foods High in Oxalates and Phytates
Including spinach, beets, whole grains, legumes, and some nuts. These compounds bind iron in the intestines and prevent its absorption. Absorption can be improved by taking iron with foods rich in vitamin C.
To maximize the benefits of iron supplements, it is recommended to separate their intake from these foods by at least two hours to ensure better absorption while maintaining a balanced diet.
