What should we not take iron tablets with?

Anemia causes you to become extra tired and weak, which makes it difficult for you to do even everyday things. Anemia, if severe, can have serious side effects. The way to treat anemia is to take iron tablets, which will be determined by a doctor based on the amount of iron deficiency in iron. Using the best iron pills is not the only solution to solve your anemia problem. You need to know the reason why iron is not absorbed by the body and the best time to take this supplement so that you can maximize iron absorption through this information.

Foods that increase the absorption of iron in the body

There are two types of iron in foods: both iron and non-iron. Iron is also found in animal products such as meat and fish, and iron is also found in plant sources. In general, iron is better absorbed by the body. Using the following food sources can increase the absorption of iron in the body:

Rich sources of vitamin C.

Research shows with certainty that sources of vitamin C increase the absorption of iron in the body. This vitamin absorbs and stores iron in a way that is easily absorbed and used. Foods rich in vitamin C include citrus fruits, dark green leafy vegetables, bell peppers and strawberries. One study found that if you took 100 mg of vitamin C with food, iron absorption would increase by 67%.

Foods containing vitamin A and beta-carotene

Maintaining good eyesight, bone growth and improving the immune system depends on consuming the right amount of vitamin A. Beta-carotene is a red-orange pigment found in plants and fruits that has the potential to be converted to vitamin A in the body. Food sources rich in beta-carotene and vitamin A include carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe and apricots. Studies have shown that the presence of vitamin A will greatly increase the absorption of iron in the body.

Meat, poultry and fish also contain iron and not only are they well absorbed by the body but they can also stimulate the absorption of non-iron forms in plant sources. For example, research has shown that adding 75 grams of meat to a meal will increase the absorption of non-heme iron by about 2.5 times compared to a meal without it.

What causes the body not to absorb iron?

Just as some foods, such as vitamin C, increase iron absorption in the body, some foods have the ability to block the absorption of iron:

Foods containing phytate

Phytate or phytic acid is found in foods such as whole grains, soy, nuts, legumes and whole grains. Even small amounts of phytate can significantly impair iron absorption. One study found that just 2 grams of phytate in foods would reduce iron absorption by up to 18%. Accordingly, if you consume 250 mg of phytate, iron absorption will be reduced by 82%. The negative effects of phytate can be counteracted by eating foods that increase the absorption of other iron (such as vitamin C).

Foods containing calcium

The reason for not absorbing iron in the body may be related to the simultaneous consumption of this mineral along with calcium-rich foods. Calcium is an essential mineral for maintaining healthy bones. Studies have shown that 165 mg of calcium from sources such as milk, cheese or calcium tablets can reduce iron absorption by 50 to 60%. Of course, some other studies have presented contradictory results in this regard. Therefore, more research is needed. It is generally recommended not to use calcium sources with food to maximize iron absorption in the body. If you take iron and calcium pills, take these two supplements at different times of the day. For example, take iron pills in the morning and calcium pills at night.

Consumption of foods containing oxalate is one of the causes of not absorbing iron in the body

Oxalate interferes with the absorption of iron. Oxalates are compounds derived from oxalic acid and are found in foods such as spinach, kale, beets, nuts, chocolate, tea, wheat bran, rhubarb, strawberries, and herbs such as oregano, basil, and parsley. Try to eat these foods separately from iron-rich foods so as not to interfere with iron absorption.

Foods containing polyphenols

Polyphenols are present in varying amounts in plant food sources and beverages. Vegetables, fruits, some cereals, tea, coffee and alcoholic beverages are high in polyphenols. Tea and coffee, which are popular beverages around the world and are usually consumed several times a day, contain high amounts of polyphenols and interfere with the absorption of other’s iron.

If you drink a cup of black tea with your meal, iron absorption will be reduced by 60 to 70%. This will still happen if your tea is not thick. Now, if you drink tea between meals, the reduction in iron absorption will be only 20%. So it is wise to make sure there is a good time between eating and drinking tea and coffee.

How many minutes after eating or eating iron tablets should we drink tea?

As we have described, tea contains polyphenols and this substance can cause the body not to absorb iron. All people with anemia and iron deficiency should be careful about which tea to drink. According to experts, you should at least 1 hour between eating foods containing iron or iron tablets and drinking tea. This spacing makes it less difficult to absorb iron.

Does the egg prevent the absorption of iron?

Eggs contain a substance called Phosphoprotein Is. It is a compound that has the capacity to bind to iron and interferes with iron absorption. Some studies have shown that one boiled egg can reduce iron absorption by up to 28% in a meal.

Tips for supplying iron to the body

The following tips will help you maximize your iron intake in your diet:

• Eat lean red meat: The best source of iron is red meat. As a healthy person, you can use this food several times a week.
• Eat chicken and fish: Different types of chicken and fish are also ideal sources of iron that are well absorbed by the body.
• Eat foods rich in vitamin C: It is best to use sources of vitamin C during your meal. For example, drink some lemon juice with your meals to improve iron absorption.
• Do not drink tea, coffee and milk near your meal time: Eat this type of beverage between meals and do not consume it immediately before or after iron-rich foods.
• Eat Other Iron-Rich Foods: If you are a vegetarian or do not like meat and poultry, include iron-rich plant-based foods in your diet.

The final word

Iron deficiency can be due to the consumption of foods containing phytate or oxalate, calcium-containing foods, and polyphenols. If you take iron pills, be sure to take a break between the time you take it and the foods listed. Take iron tablets with citrus fruits, which contain vitamin C for maximum absorption in the body.