Understanding Iron Intake and Absorption

Iron needs can vary based on dietary sources and individual health. The recommended daily intake of iron is about 1 to 2 milligrams, but our diets often contain significantly more iron, around 10 to 20 milligrams daily. However, only about 10% of dietary iron is absorbed.

Dietary sources of iron are categorized into heme iron, found in red meat, poultry, and organ meats, and non-heme iron, found in plant-based foods. Heme iron is more readily absorbed compared to non-heme iron, which is present in foods like spinach. For instance, you’d need to consume several kilograms of spinach daily to meet your iron needs solely from this source.

Iron supplements can also be confusing. The total amount of iron listed on a supplement package includes both the elemental iron and other components of the tablet. For example, a 300-milligram iron tablet might contain only a portion of elemental iron, with a significant amount being non-iron ingredients. It’s crucial to understand the elemental iron content and its absorption rate to determine the appropriate dosage.

Iron absorption can be influenced by various dietary factors. Substances like tannins in tea, polyphenols in coffee, and phytates in cereals and bread can inhibit iron absorption. Calcium, often found in dairy products, competes with iron for absorption. To optimize iron absorption, it’s advisable to separate the intake of iron supplements from these substances. For example, consuming vitamin C-rich foods or drinks, like orange juice, can enhance iron absorption.

Additionally, medications such as proton pump inhibitors and older antacids can interfere with iron absorption. If you are on such medications, it’s important to manage your iron intake carefully, preferably taking supplements at different times from these medications.

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   • InnerSight Episode 13: Unravelling Ir...  

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