Iron Absorption

Question
QUESTION: Hello,
I am 49 yrs old and feel for the first time I am benefiting from iron supplements.  I have always eaten calcium with my meat and never had an iron deficiency, so I am wondering how important it really is to let each digest separately. I am having a difficult time managing keeping all seperate.

I understand that certain fibers, tea and calcium effect the absorption of iron.  I have decided to take my liquid iron vitamin first thing in the morning.  My vitamins are a serving of 2 gel caps a day and it's hard enough taking the 1st one w/o mixing with calcium or tea.  I am finding it impossible when to take the 2nd.

My questions are:
- How long do I have to wait before drinking coffee with cream, tea or drinking OJ fortified with calcium, after taking my iron?

- My 3 yr old always drinks milk with her meals, does that greatly effect the absorption of iron through meat products?

Thank you for any insight you can provide.
Karen

ANSWER: Black tea, green tea, and oolong tea naturally contain compounds called tannins. Tannins give tea their color and characteristic astringent taste.

Tannins can also inhibit the absorption of iron, however, especially iron from plant sources, such as peas, beans, nuts, leafy green vegetables, enriched pastas and breads, and fortified cereals. Plant sources of iron are called non-heme iron.

The absorption of iron from animal sources, such as red and dark meat, is generally not affected by tannins.


---------- FOLLOW-UP ----------

QUESTION: Hi Larry,  Thank you so much for your response.  I really appreciate it!!  It made my day.  Just one more thing to clarify.  How about calcium, does that effect the absorption enough to worry about spacing out meals and taking the supplement?  And, if so how should I go about doing this?

ANSWER: When it comes to Calcium absorption the one thing that can effect this is Chocolate, Chocolate contains oxalate which cling to the calcium and hinders absorption. Solubility is another problem with calcium. Hard Calcium tablets may not be completely absorbed before they are expelled from the body.The best way to intake calcium is to consume foods or fresh fruit and vegetable juices that put the calcium straight into the body.

I hope this will help you.

---------- FOLLOW-UP ----------

QUESTION: Hi Larry,  Thank you so much for your response.  I am referring to iron absorption here. In taking calcium, does that effect the absorption of iron enough to worry about spacing out meals and taking the iron supplement?  And, if so how should I go about doing this?  How long between eating calcium and taking my iron supplement?

Answer
Good morning Karen

Studies have  shown that calcium interferes with dietary iron absorption and that addition of calcium to the diet may even induce iron deficiency.Calcium inhibits iron absorption from non-meat sources. Wait at least 2 hours before taking an iron supplement following a calcium supplement or vice versa.  

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