Iron is one of the essential amino acids present in protein that we cannot produce on our own and must get from outside sources. It supports cell growth and oxygen transport. Some people who suffer from iron-deficient anemia with symptoms such as fatigue and low immunity rely on iron supplements. Certain foods compromise the absorption of iron, so it is best to avoid them around the time you take your supplement or eat an iron-rich meal. Ingesting vitamin C with your iron greatly increases absorption rates and may counteract some of the negative aspects of these foods.
Coffee
A 1983 University of Kansas study of coffee and iron absorption published in the American Journal of Clinical Nutrition found that coffee leads to a decreased absorption of iron. This study examined the effects of a cup of coffee on absorption of iron from a hamburger and found that coffee resulted in 39 percent decrease in iron absorption and concluded that higher concentrations of coffee create a further decrease. Coffee ingested an hour before the hamburger resulted in no change in absorption.
Eggs
Compounds in egg yolk can also affect iron absorption. A study in the journal Food Science from August 2007 reported that rats fed a diet rich in egg yolks absorbed significantly less iron than rats whose diet consisted primarily of soy or casein protein.
Dairy
As reported by the National Institute of Health, high concentrations of calcium prevents the body from fully absorbing iron. Avoid calcium-rich products such as milk, cottage cheese and yogurt around the time you take your iron supplement.
Fiber
Fiber can reduce iron absorption from food when consumed at the same time as a high-iron meal or iron supplementation. In general, avoid taking your iron supplement at a meal containing a lot of bran or fibrous foods to ensure maximum absorption.
Phytates
Most plant foods contain phytates, which can reduce iron absorption by as much as 80 percent. This effect may be counteracted, however, by consuming vitamin C with a meal. As a study reported in 1985 in the journal"Human Nutrition-Applied Nutrition showed, young children suffering from iron-deficient anemia who were given 100 mg vitamin C supplements twice a day with meals high in phytates experienced a resolution of their low-iron conditions.
Tea
The tannins in tea inhibit iron absorption. Certain herbs, such as chamomile and peppermint, often found in tea have been shown to further reduce the amount of iron you absorb. The same University of Kansas study that determined coffee's inhibitory effect on iron found that tea decreased absorption of iron by 64 percent.
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