Article: What improves or hinders iron absorption?
What improves or hinders iron absorption?
Taking iron correctly is essential to ensure effective supplementation.
In addition to choosing the right supplement, certain daily habits can positively or negatively influence the body's ability to absorb it.
The role of vitamin C
Vitamin C plays a key role in iron absorption, as it helps convert it into a more easily assimilated form.
For this reason, it is advisable to take your supplement together with a source of vitamin C, such as a glass of orange juice or a squeeze of lemon.
This simple measure can significantly increase the bioavailability of iron.
When to take iron
Iron is best absorbed on an empty stomach, as the absence of other nutrients facilitates its entry into the body.
However, if taking it on an empty stomach causes discomfort such as nausea or gastric irritation, it can be taken with a small amount of light food.
The important thing is to avoid combining it with certain foods that can hinder its absorption.
Foods and drinks that hinder it
Some foods and drinks reduce the body's ability to properly utilize iron.
These include milk and dairy products, whole grains, bran, raw vegetables rich in phytates, coffee, black tea, caffeinated beverages, and chocolate.
In particular, black tea contains tannins, substances that bind to iron, preventing its absorption.
For this reason, it is preferable to consume these drinks far from the time of taking the supplement.
Interactions with other supplements and drugs
It is also important to pay attention to possible interactions between iron and other supplements or medications.
Vitamin C, as already mentioned, promotes its absorption, while calcium and antacids can reduce it.
To avoid interference, it is advisable to space the intake by at least two hours.
In summary
Effective integration also depends on small daily attentions.
Taking iron with a source of vitamin C, preferably on an empty stomach and away from foods or drinks that hinder its absorption, improves its availability and achieves better results over time.
