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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:

Cream of Wheat, Prune Juice, Strawberries, Beef Liver, Figs, Beef sirloin, Apricots, Hamburger, Dates, Pork Loin, Green beans, Spinach, Peas, Garbanzo beans (chickpeas), Soybeans, Potato, White beans (Great Northern), Lima Beans