Iron supplements play an important role in treating iron deficiency, but simply taking a tablet may not be enough. Health experts say the foods and drinks consumed alongside an iron supplement can significantly affect how much iron the body absorbs.
Although iron tablets are commonly prescribed, the body absorbs only a small percentage of the iron they contain. The amount absorbed depends largely on what is present in the stomach at the time the supplement is taken.
Experts recommend pairing iron supplements with vitamin C-rich foods, as vitamin C helps convert iron into a form that is easier for the body to absorb. This is particularly beneficial for people who rely on plant-based sources of iron.
Simple options include taking an iron tablet with a glass of fresh lemon water or orange juice. Foods such as amla (Indian gooseberry), guava, kiwi, strawberries, and papaya are also excellent sources of vitamin C. Vegetables including tomatoes, bell peppers (capsicum) and broccoli can further support iron absorption when eaten with meals.
Experts also advise avoiding tea, coffee and calcium-rich foods, such as milk and cheese, around the time iron supplements are taken, as these can reduce the body’s ability to absorb iron. Waiting at least one to two hours before consuming these foods or beverages may improve the effectiveness of the supplement.
Maintaining a balanced diet with iron-rich foods, including green leafy vegetables, lentils, beans, whole grains, nuts and seeds, alongside iron supplementation can further support healthy iron levels and reduce the risk of deficiency.
People taking iron supplements should follow their healthcare provider’s advice and consult a doctor before making significant changes to their diet or treatment.
