What helps your body absorb iron?

Bottom lineVitamin C in the same meal as iron is the most effective way to boost absorption of plant-based (non-heme) iron - add lemon, peppers, tomatoes, or orange juice to iron-rich meals. Coffee, tea, and calcium block iron, so keep them away from iron meals and supplements; drink coffee and tea between meals instead. Heme iron from meat also helps you absorb plant iron eaten alongside it.

The single most effective thing you can do is eat vitamin C in the same meal as iron - it dramatically boosts absorption of plant (non-heme) iron. Just as important, keep coffee, tea, and calcium away from iron-rich meals, because they block it.

What boosts absorption

• Vitamin C is the big one. A squeeze of lemon, some peppers, tomatoes, or a glass of orange juice with an iron-rich meal can multiply how much your body takes up. This matters most if you eat little or no meat.
• Heme iron (from meat) also helps your body absorb non-heme iron eaten alongside it.

What blocks absorption

• Coffee and tea contain polyphenols that bind iron - a strong cup with a meal can sharply cut absorption. Move it to an hour before or after eating.
• Calcium (dairy and calcium supplements) competes with iron. Do not take an iron supplement with milk or a calcium pill.
• Phytates in whole grains and legumes reduce absorption. Those foods are still worth eating - just lean on the vitamin C trick to offset it.

Simple habits that work

• Add a vitamin-C food to every iron-rich meal
• Drink coffee and tea between meals, not with them
• Space iron supplements away from calcium
• If you take an iron supplement, take it with water or a vitamin-C source, not milk

See which foods are highest in iron and the signs of low iron in women.

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