Tips for improved iron absorption

[Guest guest]

While doing some online research today, I ran across some interesting tips to improve iron absorption.

Here are a few tips for iron absorption. Note that I've copied this almost directly from the article. The source is listed at the bottom of the e-mail.

People who are iron-replete absorb iron less easily than people who are iron-deficient.

Vitamin C may be a particularly powerful iron absorption enhancer. One study reported that adding just 63 mg of vitamin C to a meal rich in nonheme iron yielded a 2.9-fold increase in iron absorption (Fidler et al 2009). (Heme iron typically is found in muscle meat)

Meat can also make a big difference. Experiments suggest that adding 50 to 85 grams of meat to a meal results in a 1.5- to 4-fold increase in iron absorption (Baech 2003; Baynes and Bothwell 1990; Cook et al 1976; Engle-Stone et al 2005; Navas-Carretero 2008).

Beef may more effective than other meats. In one experiment, beef protein enhanced iron absorption 80% better than did chicken protein (Hurrell et al 2006).

Iron absorption inhibitors

The flip side of the coin are substances that inhibit the absorption of iron:

• phytic acid (found in grains, legumes, and other plant foods)

• egg protein (from both the white and the yolk)

• minerals that compete with iron for absorption: calcium, zinc, magnesium, and copper

• tannic acid (in tea)

• certain herbs, including peppermint and chamomile

• coffee

• cocoa

• fiber

Notice that many nutritious, healthful foods contain iron absorption inhibitors. It’s not desirable to cut these out of your child’s diet--your child needs calcium, zinc, phosphorus, and fiber. However, if your child is iron deficient, it might be helpful to avoid some of these foods just before, during, or after a meal that contains iron rich foods.

For instance, experiments on adults have demonstrated that people absorb much less iron from a bread-based meal when that meal includes egg proteins or various beverages, including tea, peppermint or chamomile infusions, and coffee (Hurrell et al 1999; Hurrell et al 1988).

Similar experiments have demonstrated that calcium interferes with iron absorption (Hallberg 1998; Perales et al 2006).

What about phytic acid? Phytates, which are found in most plant foods, can reduce iron absorption by up to 80%. But vitamin C—consumed along with a meal--can counteract the effect. In one study, preschoolers with iron deficiency anemia were given vitamin C supplements twice a day—100 mg at each of two phytate-rich meals. After two months, most of the kids were no longer anemic (Seshahdri et al 1985).

This underscores the importance of vitamin C. Many grains and legumes (including soy) can be good sources of iron--if you consume them with vitamin C.

I had read about taking Vitamin C with every meal. This article backs up the tip with an actual study and gives so much more -- particularly important for those of us with low ferritin who are trying to correct RT3.

Source: http://www.parentingscience.com/iron-absorption.html

Subject: Zinc-Vitamin C-Copper-Iron connetionTo: RT3_T3 Date: Friday, January 22, 2010, 1:45 PM

Did you all know that if you take too much Zinc and Vitamin C over time, it can lead to a loss of Copper, which again can result in bad absorption or iron, and iron loss?

I learned this yesterday after getting my hair mineral analysis results. I was told to stop taking Zinc, max 500 mg Vitamin C daily, and NOT take big doses of iron - If I only take some copper instead, I would see my Ferritin rise quickly.

I have both taken "biggish" doses of Zinc (60 mg) and Vitamin C (up to 4000 mg) daily. As well as 150 mg iron daily. Maybe copper is all I need. . . . .

Not sure what do think yet, but, it makes sense after reading some online about this.