From the Guidelines
To increase iron absorption, consume iron-rich foods alongside vitamin C sources like citrus fruits, bell peppers, or tomatoes, as vitamin C significantly enhances iron absorption. This approach is supported by a recent study published in The Lancet Planetary Health 1, which highlights the importance of combining plant-based foods to increase bioavailability, particularly for dietary iron. Including lean red meat, poultry, fish, beans, lentils, spinach, and fortified cereals in your diet can also help improve iron status. Cooking in cast iron cookware can transfer small amounts of iron into food, further enhancing iron intake.
Some key points to consider when increasing iron absorption include:
- Avoid consuming calcium supplements, coffee, tea, or dairy products with iron-rich meals, as these inhibit absorption 1
- Separate these inhibitory substances from iron-rich meals by at least two hours
- For those with diagnosed iron deficiency, supplements like ferrous sulfate, ferrous gluconate, or ferrous fumarate may be recommended by healthcare providers 1
- Take these supplements on an empty stomach with vitamin C for optimal absorption, though they can be taken with food if stomach upset occurs
- Iron absorption works through intestinal cells that regulate uptake based on the body's needs, with heme iron (from animal sources) being more readily absorbed than non-heme iron (from plant sources) 1
- Addressing underlying conditions like celiac disease or inflammatory bowel disease may also improve iron status
It is essential to note that the effectiveness of vitamin C in improving iron absorption is supported by some studies, including a systematic review and meta-analysis by Heffernan and colleagues 1, which concluded that increasing vitamin C intake remains a practical approach to lower the risk of iron deficiency and minimize the occurrence of iron-deficiency anemia. However, the optimal dosage and timing of vitamin C supplementation require further study 1.
From the FDA Drug Label
Unique, Innovative Iron Supplementation System• Enhanced GI Tolerability • Improved Absorption The FDA drug label does not answer the question.
From the Research
Methods to Increase Iron Absorption
- Vitamin C can enhance iron absorption, however, a systematic review and meta-analysis of experimental studies found that the pooled estimate for standardized mean difference of hemoglobin and Serum Ferritin for intervention type 'oral iron and vitamin C' was not statistically significant 2
- Ferrous ascorbate, ferrous fumarate, ferrous bis-glycinate, and Sucrosomial iron are different oral iron salts that can be used to increase iron absorption, with Sucrosomial iron showing significantly higher improvement in hemoglobin levels and serum ferritin levels compared to conventional oral iron salts 3
- Ferrous bisglycinate is a novel amino acid iron chelate that is thought to be more bioavailable and associated with fewer gastrointestinal adverse events, and has been shown to be effective in increasing hemoglobin concentration and reducing GI adverse events among pregnant women 4
Comparison of Iron Supplements
- Ferrous bisglycinate 25 mg iron is as effective as ferrous sulfate 50 mg iron in the prophylaxis of iron deficiency and anemia during pregnancy 5
- A systematic review and meta-analysis found that ferrous bisglycinate supplementation resulted in higher hemoglobin concentrations in pregnant women and fewer reported GI adverse events compared to other iron supplements 4
- Expert opinions support the use of oral iron supplements, including ferrous bisglycinate, for the management of iron deficiency anemia, with recommendations for diagnosis, treatment, and management of iron deficiency provided by an international panel of experts 6
Key Findings
- The use of vitamin C or ascorbate with iron supplements may not significantly increase iron absorption 2
- Different oral iron salts have varying effects on iron absorption, with Sucrosomial iron showing promising results 3
- Ferrous bisglycinate is a effective and well-tolerated iron supplement, particularly for pregnant women 4, 5