How to Maximize Iron Absorption

How to Maximize Iron Absorption  

Iron absorption is optimal when vitamins are taken on an empty stomach. Certain foods inhibit iron absorption as much as ½. The ideal is to take vitamins one hour before or 2 hours after a meal with water or preferably citric juice.

If you experience nausea difficulties, take your vitamin with a piece of toast, saltine crackers or with your meal if necessary. The following foods and minerals interfere with iron absorption and should be consumed 1 hour before or 2 hours after your vitamin:

    Calcium
    Tea                                          Antacids
    Coffee                                      Anti-Inflammatory Agents
    Soda Pop                                 Chloraphenicol
    Caffeine Products                      Penicillamine
    Protein                                     Tetracyclines
    Milk or Dairy Products               Sulfanamides
    Eggs                                        Deferoxzmine
    Legumes (Peas and Beans)       Ranitidine
    Dietary Fiber (Bran, Lignin)        Quinidine
    Phosphate                               Copper
    Magnesium                              Cadmium
    Cobalt                                     Manganese

Foods that are high in Iron are:

Cereals:    Cream of Wheat   ¼ cup         Snacks:     Prune Juice, canned     ½ cup
                                                                             Strawberries, fresh whole      ¾ cup
Meats:        Beef Liver, cooked     3oz                       Figs, dried    4
        Beef sirloin, cooked    3oz                                Apricots, dried    ¼ cup
        Hamburger, (97% fat free) cooked    3oz            Dates, dried    4
        Pork Loin, lean, cooked    3oz              

Green beans and Other Vegetables:
        Spinach, cooked    1 cup   
        Peas, frozen, cooked    1 cup
        Garbanzo beans (chickpeas) cooked   ¼ cup
        Soybeans, cooked    ½ cup
        Potato, baked        1 medium
        White beans (Great Northern), cooked    ½ cup
        Lima Beans (baby, frozen), cooked        ½ cup

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