Maximising the Benefits of Iron Supplementation

If your GP, dietician or healthcare provider has requested you begin iron supplementation, you’ll find some helpful hints and tips below to maximise your uptake and improve your uptake to get your energy levels back on track.

Timing

This one is a minefield! Iron is best absorbed when you are not digesting any other foods, so you may have heard your GP or dietician recommend taking the supplements two hours before and two hours after food. This can be tricky to navigate, as you don’t want to delay breakfast or forget taking the supplement altogether!

Top tip: try taking it two hours after dinner, just before bed, so you aren’t delaying your next meal and can easily fit this into your routine. If this causes too much stomach upset, then revert to taking the supplement with food to reduce the side effects.

Improving absorption

Scientific studies have proven that iron is better absorbed through the cells in the lining of your gut if vitamin C is also consumed. Try taking your supplement with a small glass of orange juice to improve the uptake of your supplement.

Foods that limit absorption

Some foods contain phytates and tannins which limit the absorption of iron from your food. This includes tea, coffee, red wine, whole grains and legumes. The NHS also recommends avoiding eggs and milk, if you are taking particular iron supplements. If you’re taking your supplement with food (to cope with any side effects), try taking it with meals which avoid high quantities of these foods.

Sources:

Hallberg, L.E.I.F., Brune, M.A.T.S. and Rossander, L.E.N.A. (1989) The role of vitamin C in iron absorption. International journal for vitamin and nutrition research. Supplement= Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Supplement, 30, pp.103-108.

Li, N. et al. (2020) The efficacy and safety of vitamin C for iron supplementation in adult patients with iron deficiency anemia: a randomized clinical trial. JAMA network open, 3(11), p.e2023644.