Top tips for iron absorption
Did you know that iron deficiency is the most common mineral deficiency in the world? Around ⅓ of the world’s population is iron deficient. Here are my tips for increasing iron absorption:
Address stomach acid: it is common to have inadequate stomach acid, or a pH that is too high, especially if you are taking a proton pump inhibitor, if you experience heartburn, reflux or indigestion, if you are chronically stressed. Adequate stomach acid plays a vital part in breaking down and transforming nutrients into absorbable forms.
Cooking with a cast iron pan is a great way to increase the iron content of your foods, helpful if you are vegan, vegetarian or just not consuming enough iron. Studies have shown that using a cast iron pan can increase the iron content of foods by up to 5mg.
Check the form of iron: ferrous sulphate can cause gastrointestinal discomfort and constipation, which means compliance can be limited. Choosing a more bioavailable form of iron that doesn’t cause GI side effects is really important.
Consider cofactors: this one needs to be individualised and testing may be needed to ascertain. Consider Iron vitamin C, B6, folate and B12 and vitamin A.
Take away from tea and coffee: chlorogenic acid, tannins, phytates and polyphenols hinder absorption.
Vitamin C: pair your non heme or non animal iron with vitamin c rich foods to increase iron absorption.
Reach out if you need help uncovering your iron puzzle