Simple tips to help the absorption of iron

The absorption of iron can be greatly improved when a few things are considered. The following tips include foods and ingredients which inhibit or enhance the absorption of iron and are thus recommended to be either avoided or actively taken when taking iron supplements such as Spatone.

Avoid drinking tea or wine within one hour of taking iron supplements such as Spatone. The tannin in both these drinks can bind iron and thus making it very hard for the body to absorb. Phosphate in fizzy drinks can have the same effect. 

Leave an hour between eating iron containing foods and drinking milk. One glass of milk (contains ~ 165mg of calcium) can reduce the absorption of iron by more than half. The same applies to dairy foods and food supplements containing high amounts of calcium.

Phytates in cereal can also inhibit iron absorption. Leaving an one hour gap between cereal and iron supplements such as Spatone can be helpful.

Vitamin C assists the absorption of iron of most foods, so it's a good idea to drink some orange juice when taking iron supplements such as Spatone. If you can't tolerate orange juice try apple, mango or pineapple.

Avoid overcooking of vegetables. You know the old saying: 'the more you boil the more you spoil'. 

Some drugs may inhibit iron absorption, and iron can, in turn, inhibit absorption of some other drugs. Here are a few examples, but remember to refer to standard compendia (eg. national formularies) for further information:

Drugs that may inhibit iron absorption:

• Magnesium salts (oral)

• Tetracyclines

• Trientine

• Zinc

Drugs whose absorption can be inhibited by iron:

• Bisphosphonates

• Ciproflaxacin

• Entacapone

• Levodopa

• Penicillamine