Egg Iron for Iron Deficiency
Eggs are NOT recommended as a primary iron source for preventing or treating iron deficiency because egg yolk is a potent inhibitor of non-heme iron absorption from other foods in the meal. 1
Why Eggs Are Problematic for Iron Status
Egg yolk acts as a common inhibitor of non-heme iron absorption, similar to tea, phytates, and bran. 1 When consumed with iron-rich foods, eggs significantly reduce the bioavailability of iron from plant sources and even from iron-fortified foods. 1
While eggs do contain some iron (approximately 1 mg per large egg), this iron is poorly absorbed and the inhibitory effect on other dietary iron sources outweighs any potential benefit from the egg's own iron content. 2, 1
Recommended Iron Sources Instead
For Optimal Iron Absorption:
Prioritize heme iron sources (meat, poultry, fish), which have 15-40% absorption rates compared to only 1-15% for plant-based non-heme iron. 3, 4 Heme iron absorption is minimally affected by dietary inhibitors, making it the most reliable way to increase iron stores. 3
For plant-based iron sources, always pair with vitamin C (minimum 80 mg) to enhance absorption. 3, 4 Vitamin C-rich foods include citrus fruits, potatoes, and vegetables. 3
Critical Dietary Strategy:
- Consume iron-rich meals WITHOUT eggs to avoid inhibition 1
- Add vitamin C sources to every iron-containing meal 3, 4
- Avoid tea, coffee, and dairy with iron-rich meals, as these are powerful inhibitors 3, 2
- Time matters: Take iron-rich meals in the morning when hepcidin levels are lowest 4
High-Risk Populations Requiring Adequate Iron
Children under 2 years are at greatest risk for iron deficiency and require 7.8-11 mg iron daily through meat products or iron-fortified foods—not eggs. 5, 3 Iron deficiency in this age group causes developmental delays and behavioral disturbances. 5
Pregnant women should receive universal low-dose iron supplementation, as iron-deficiency anemia during pregnancy increases risk for preterm delivery and low-birthweight babies. 5 The CDC advocates this approach despite limited evidence on compliance, because the risks of deficiency outweigh supplementation risks. 5
Women of childbearing age require an additional 0.3-0.5 mg iron daily to compensate for menstrual losses. 3
Common Pitfall to Avoid
Do not assume eggs are a good iron source simply because they contain iron. 1 The inhibitory effect of egg yolk on iron absorption from the entire meal makes eggs counterproductive when trying to improve iron status. This is particularly important for individuals already at risk for iron deficiency who need to maximize absorption from every meal. 2, 1