Absorbing iron

Vitamin C enhances the absorption of non-haem iron and makes it more soluble, thus increasing absorption. Meat, fish or poultry rich in haem iron can enhance the absorption of non-haem iron when eaten at the same time.

Phytates, found in whole grain cereals and legumes, reduce the absorption of iron.

Tannins, found in teas and coffees, also bind to the iron and reduce its absorption.

Zinc and iron share the same absorption pathway and most research suggests that they compete for absorption.

Calcium and Vitamin E can inhibit iron absorption and high dose supplements should not be taken in conjunction with iron.