If you’re like me and have an iron deficiency, you may be wondering what the best time of the day is to take your iron supplements. According to experts, iron is best absorbed first thing in the morning on an empty stomach. This is because without food in your stomach, your body has an easier time absorbing the iron.
Vitamin C also allows for better iron absorption, so a good tip is to take your supplement with a glass of orange juice!
Unfortunately, some people may get an upset stomach when taking their iron supplements on an empty stomach. If this is the case, it is best to take the iron supplement with a meal or directly after.
Foods that decrease iron absorption
Some foods will prevent full iron absorption and should be avoided at least 1 hour before/after consuming iron supplements. These include:
- Caffeine
- Whole grains and cereals
- Dairy products such as cheese, yoghurt, milk or eggs
- Spinach
Calcium supplements and iron absorption:
Calcium supplements can decrease iron absorption, so if taking both supplements, it is advised to space out each supplement 1-2 hours apart to get the most benefits from both.
Foods that are high in iron
If you have an iron deficiency, it is also a good idea to actively try to consume foods which are naturally high in iron. Foods which are iron rich, can contain haem iron or non-haem iron. Haem iron is more easily absorbed by the body than non-haem iron, but non-haem iron foods can still provide you with iron.
Haem iron foods include:
- meat such as beef, pork or lamb
- chicken
- fish
- kidney, liver and pate
Non-haem iron foods include:
- leafy green vegetables
- eggs
- iron fortified cereals
- tofu
- nuts and seeds
How much iron should you be getting daily?
According to experts, your recommended daily iron intake varies based on gender and age.
Children should be getting:
- 11mg/day at 7 months to 12 months old
- 9mg/day at 1 year to 3 years old
- 10mg/day at 4 years to 8 years old
- 8mg/day at 9 years to 13 years old
Teenagers should be getting:
- 11mg/day for males
- 15mg/day for females
Adults aged 19-50 should be getting:
- 8mg/day for males
- 18mg/day for females
Pregnant women should have an iron intake of 27mg per day.
Adults aged 50+ should have 8mg of iron per day.
Quick recap
- If possible, take your iron supplements on an empty stomach first thing in the morning!
- Pair your supplements with vitamin C to maximise iron absorption.
- Avoid caffeine, dairy and wholegrains 1-2 hours before and after taking iron supplements.
- Aim to include plenty of haem iron and non-haem iron high foods in your everyday diet.
Remember to always consult with your doctor if you have any concerns about your iron supplements or unwanted side effects.
Hope this IRONED out some of your questions and let me know if you have any more in the comments below!
