Separating Iron And Calcium Supplements

If you are at risk for an iron or calcium deficiency, your doctor may suggest you take supplements of these minerals. However, calcium can inhibit your body’s absorption of iron, so you should not take them at the same time. These supplements should not be taken without your doctor’s consent and guidance on how to separate your calcium and iron supplements.

Who Needs Supplements?

Iron and calcium are essential for bodily functions such as blood formation and bone development, and becoming deficient in either can result in serious health problems. You are at risk for an iron deficiency if you experience blood loss, are pregnant or are following an iron-poor diet. Those at risk for calcium deficiency include postmenopausal women, people with malabsorption conditions and those on corticosteroid medications, as well as people who ingest caffeine, alcohol or soda in excess. If you fall into one of these categories or suspect you have a mineral deficiency, ask your doctor about taking supplements.

Calcium and Iron Absorption

Calcium, both dietary and supplemental, may interfere with your body’s ability to absorb iron. Dietary iron comes in two types: heme and non-heme. Heme iron is found in animal foods such as red meat, poultry and fish; non-heme iron is found in plant foods such as legumes, nuts and whole grains. Non-heme iron is more difficult for your body to absorb, and ingesting it at the same time as dairy products or calcium supplements can block its absorption even more. While evidence is not conclusive that calcium interferes with iron supplements, it is best to take your calcium and iron supplements separately. Try taking your iron supplement with a meal that does not include dairy, and take your calcium supplement before going to bed.

RDAs and Upper Limits

Getting the RDAs, or recommended dietary allowances, of iron and calcium can help prevent deficiencies. However, do not exceed the tolerable upper limits of either without asking your doctor since taking too many iron or calcium supplements can cause serious side effects. The RDA for iron is 8 mg a day for men under 50, and it is 18 mg a day for women of the same age group, according to the University of Maryland Medical Center. The tolerable upper limit for all adults is 45 mg of iron per day. The RDA for calcium is 1,000 mg for adults under 50, and the tolerable upper limit is 2,500 mg per day, according to Mayo Clinic.

Additional Considerations

Iron and calcium supplements can interact with other medications and supplements as well. Tell your doctor about everything you take, and discuss separating your supplements throughout the day to avoid inhibiting their efficacy. Also ask about incorporating more iron and calcium in your diet, as well as how to plan meals to maximize the absorption of these minerals.