Scientists have documented that iron absorption efficiency can vary by as much as 400% depending on timing alone. This dramatic difference explains why many individuals experience persistent ...

For example, one study found that eating an iron-rich meal with 1000 mg of vitamin C increased iron absorption from 0.8 to 7.1%.

You can improve your iron absorption by eating foods rich in vitamin C, like citrus and bell peppers, with a meal. Calcium from dairy foods and tannins (found in tea) can decrease absorption.

Specific nutrients also enhance mineral bioavailability. Vitamin C, for example, improves non-heme iron absorption by converting it from ferric (Fe³⁺) to the more absorbable ferrous (Fe²⁺) form.

If you take an iron supplement at the wrong time, your body may not absorb enough of the mineral. Foods, medications, other supplements, and certain health conditions can affect iron absorption.

Advice Dear Doctor: 3 main causes of low iron levels are diet, absorption, and iron loss Published: Jun. 21, 2024, 6:10 a.m.

Dr. Hyman suggests eating non-heme iron-rich foods as often as possible. “Heme iron comes from animal products such as meat and seafood,” Amy Gorin, MS, RDN, previously told Well+Good.

Separating iron-rich meals from substances that block absorption makes a substantial difference. Coffee, tea, calcium supplements, and dairy products can reduce iron absorption by 40-60 percent ...