The Best Time to Take Your Iron Supplement for Maximum Absorption, According to Dietitians

Get the most out of your iron supplement with these expert-backed strategies that time it right.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Feeling low in energy, short of breath, lightheaded or cold more often than usual? If these symptoms ring familiar, you may be wondering if you’re deficient in iron, a condition also called anemia. Iron deficiency is recognized as the most common nutritional deficiency in the world. It is estimated that 30% of the population is affected by low iron levels.

Iron is a mineral that helps form hemoglobin, a component of red blood cells that transports oxygen around the body to maintain energy levels, explains Hannah Van Ark, M.S., RD, founder of Plant Forward Nutritionist. Fortunately, you can get your iron stores back up with changes to your diet and by taking iron supplements.

Related: 7-Day Anemia Diet Plan to Help Boost Iron Levels

Iron supplements, however, can be a bit fickle. That’s why it’s important to take your iron supplement at the right time of day—and with the right food. Keep reading to learn how to improve iron absorption so your body can reap the benefits of supplements.

Factors Affecting Absorption of Iron Supplements

Form of Iron Supplements

You can buy different types of iron supplements. The two main categories? Ferrous and ferric iron. (You can tell which one your product contains by flipping it over and looking at the Supplement Facts label.)

Among the options, ferrous iron supplements—such as ferrous bisglycinate, ferrous sulfate, ferrous fumarate and ferrous gluconate—outshine their ferric counterparts in terms of absorption, says Van Ark. In fact, ferrous iron supplements typically have absorption rates that are three to four times higher than those of ferric iron. Therefore, ferrous iron supplements are the best choice for best absorption.

Foods You’re Taking Them With

Some nutrients and other compounds in food hinder iron absorption. For instance, calcium in dairy products and the proteins in egg yolks can reduce iron absorption when consumed in large amounts alongside iron supplements, says Van Ark. These are often the very foods we eat for breakfast. She recommends taking iron supplements separately from consuming eggs and dairy products to maximize absorption.

Similarly, polyphenols, phytates and oxalates, compounds found in plant-based foods, can bind with iron to impair iron absorption, Van Ark adds. “Because of these interactions, it’s best not to take an iron supplement with oxalate-rich foods like spinach, chard, nuts, cocoa and tea or higher-phytate foods like grains and legumes,” she explains.

On the other hand, there are also nutrients that enhance iron absorption. One of the most potent is vitamin C, says Lizzy Swick, M.S., RD, a women’s health dietitian and founder of Lizzy Swick Nutrition. To gain this advantage, she suggests pairing your iron supplement with vitamin C-rich foods, such as citrus fruits, bell peppers, tomatoes, strawberries, white potatoes and cruciferous vegetables like broccoli, cabbage and Brussels sprouts. Beta carotene can also help give absorption a boost. The carotenoid is found in many bright orange foods, like carrots, sweet potatoes and winter squash, says Van Ark.

Other Supplements

Consider the other supplements you’re taking, and if you’re popping them all together. For instance, (as noted earlier) calcium decreases iron absorption, so if you’re also taking a calcium supplement, take it about two hours apart from your iron supplement. In addition, there’s some evidence that iron and zinc are not a perfect pair when taken together. If you’re also taking zinc, one study suggests taking zinc first, then iron, to improve your response to the iron.

Medication Interactions

Stomach acid helps your body absorb iron. Thing is, if you pop an antacid or take a proton pump inhibitor to counteract acid reflux or heartburn, know that these can interfere with stomach acid production and change its pH level, reducing iron absorption, so take these two one to two hours apart., This is just one of the iron-medication interactions to be on the lookout for (iron may also affect how well some medications work). It’s always a good idea to go over your prescription and over-the-counter medications (and supplements) and ask your doctor or pharmacist how they may interact.

Timing with Meals

To get the most out of each dose of your iron supplements, they are best taken on an empty stomach, at least one hour before a meal or two hours after eating, says Swick. However, there are downsides to downing iron supplements in the absence of food intake. Some individuals may experience digestive distress, such as nausea, vomiting, heartburn, stomach cramps and constipation.

In the event that these symptoms arise, Swick explains that it is OK to take your supplement with a meal or at the end of a meal to prevent unpleasant side effects. If taken with a meal, she recommends consuming vitamin C-rich fruits and vegetables. Avoid taking iron with coffee, tea, dairy or high-fiber foods, Van Ark says. Research suggests that taking orange juice with iron can spike absorption four-fold compared to taking it with coffee or breakfast.

Morning vs. Evening

To further optimize iron absorption, Swick says the best time of day to take your iron supplement is in the morning. This is because iron is tightly regulated by a peptide hormone called hepcidin. When hepcidin levels are high, iron absorption is low, and vice versa. Recent research has revealed that hepcidin levels are typically higher later in the day than in the morning. That’s why the morning may be a window of opportunity for better iron absorption.

However, it is essential to recognize that the morning may not be ideal for everyone. For example, pregnant individuals often experience nausea in the morning that makes it hard to eat or take supplements. In this case, taking iron later in the day is reasonable. Van Ark and Swick point out that the most important thing is to build a routine and take your iron supplement at the time of day that makes you feel your best so that you stay consistent.

Expert Recommendations for Iron Supplements

Take iron first thing in the morning, on an empty stomach, separated about one hour from food, coffee, tea and calcium consumption, says Swick and Van Ark. You may want to consider drinking orange juice with the iron pill. If you experience digestive side effects when taking iron, it’s OK to take it with a vitamin C-rich meal. The key is to remember to take it regularly for the best results.

The Bottom Line

When it comes to maximizing the absorption of iron supplements, there are many factors to consider, including the form of iron you’re taking, the food and medications you’re taking it with, and time of day. Dietitians agree that the ideal time to take iron supplements is in the morning, on an empty stomach, separate from calcium, tea and coffee. By sticking to a regular routine and taking your supplements as advised, you are likely to improve your iron levels. Nonetheless, you should always speak to your doctor and health care team to routinely check your iron levels and determine a schedule that works for you.

EatingWell.com, April 2024

Read the original article on Eating Well.