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Many foods, beverages, and supplements have been shown to affect the absorption of iron.29
Foods, beverages and supplements that interfere with iron absorption include
Green tea (Camellia sinensis).30, 31, 32, 33 This effect may be desirable for people with iron overload diseases, such as hemochromatosis. The inhibitory effect of green tea on iron absorption was 26% in one study.34
Coffee (Coffea arabica, C. robusta).35, 36, 37
Red wine, particularly the polyphenol component (also found in tea).38, 39 Since wine is also a dietary source of iron, it is not clear whether drinking red wine would lead to a deficiency of iron.
Phytate (phytic acid), found in unleavened wheat products such as matzoh, pita, and some rye crackers; in wheat germ, oats, nuts, cacao powder, vanilla extract, beans, and many other foods, and in IP-6 supplements.40, 41, 42
Calcium from food and supplements interferes with heme-iron absorption.44, 45
Soy protein.46, 47
Foods and supplements that increase iron absorption include
Although vitamin C increases iron absorption,55, 56, 57, 58 the effect is relatively minor.59
Although soy protein has been shown to decrease iron absorption (see above), certain soy-containing foods (e.g. tofu, miso, tempeh) have significantly improved iron absorption.62 Some soy sauces may also enhance iron absorption.63
Alcohol, but not red wine, has been reported to increase the absorption of ferric, but not ferrous, iron.64, 65
Iron has been reported to potentially interfere with manganese absorption. In one trial, women with high iron status had relatively poor absorption of manganese.66 In another trial studying manganese/iron interactions in women, increased intake of “non-heme iron”—the kind of iron found in most supplements—decreased manganese status.67 These interactions suggest that taking multiminerals that include manganese may protect against manganese deficiencies that might otherwise be triggered by taking isolated iron supplements.
Certain medicines interact with this supplement.
|Replenish Depleted Nutrients|
|Reduce Side Effects|
|Potential Negative Interaction|
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The information presented by Healthnotes is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2017.