This article features expert advice from Master. Doctor Nguyễn Thị Mỹ, from the Department of Outpatient and Internal Medicine at Vinmec Da Nang International General Hospital.
Iron is essential for the production of hemoglobin, myoglobin, and the respiratory enzyme cytochrome C. Iron supplements are commonly used to treat or prevent iron deficiency anemia. Iron supplements are specifically, but how can iron be best absorbed?
1. The Importance of Iron Supplementation for the Body
Iron plays an important role in the process of blood formation and is abundant in red meat, eggs, beans, sesame, peanuts, and dark green vegetables. The iron found in animal foods is more easily absorbed than that in plant-based foods. The amount of vitamin C and protein in the diet also helps enhance iron absorption, while tannins and phytates hinder the absorption process.
During pregnancy, women require more iron, and their daily diet alone may not provide enough to meet this increased demand. Therefore, pregnant women should take iron supplements (30-60 mg of elemental iron per day) or multivitamin supplements as prescribed by a doctor. Iron deficiency leading to anemia in the mother can affect the mother's weight gain during pregnancy as well as the baby's birth weight.
2. Why should you take iron with orange juice?
We are often advised to take medications with water only, avoiding fruit juices or soft drinks. However, this is not entirely true. Some medications need to be taken with fruit juices for better effectiveness, including iron.
Iron comes in two forms: heme iron and non-heme iron. Heme iron is derived from animal sources, while non-heme iron comes from plant sources. The body typically absorbs very little iron, around 15 to 35 percent of heme iron and 2 to 20 percent of non-heme iron. The absorption rate of non-heme iron in the body depends on the presence of certain nutrients, some of which hinder absorption, while others enhance it. When consumed together, vitamin C combines with non-heme iron to form a compound that is easier to absorb.
Fruit juices, especially orange juice, are rich in vitamin C. Vitamin C plays a crucial role in the absorption of iron in the body. When we take iron supplements (in compound form, with ferrous iron), only ferric iron can be absorbed in the duodenum. Therefore, iron needs to be converted from ferrous iron to ferric iron (this process occurs in the small intestine), and this process requires the catalysis of vitamin C. A lack of vitamin C can lead to iron deficiency anemia, which is why doctors recommend taking iron supplements with vitamin C. The presence of vitamin C enhances non-heme iron absorption, but they must be consumed simultaneously. Particularly, when consumed together, vitamin C combines with non-heme iron to form a compound that is easier to absorb.
Therefore, a lack of vitamin C can lead to iron deficiency due to reduced iron absorption. As a result, you can take iron supplements with orange juice or fruit juice, but avoid taking them with tea, coffee, or alcohol as they contain tannins, which can decrease iron absorption.
3. Other considerations when supplementing iron
Iron supplements should not be taken with milk, calcium, or calcium-rich foods, as calcium can interfere with iron absorption. Iron is a nutrient that is difficult to absorb, and calcium slows down this process. Even 300mg or more of calcium supplementation can completely inhibit iron absorption. Therefore, pregnant women should not take iron and calcium supplements at the same time. Additionally, multivitamin supplements on the market may contain up to 400-600mg of calcium, which can hinder iron absorption. You can supplement with iron-rich foods such as oysters, beef, fish, and chicken... and consume these with foods and fruits rich in vitamin C to help improve iron absorption. Avoid consuming tea or coffee close to mealtime (it is best to drink them at least 1 hour before meals), as these beverages contain caffeine and tannins, which significantly reduce the body’s ability to absorb iron.
Master, Doctor from the United States with over 6 years of experience as a resident doctor at Central Hue Hospitals, Hue University of Medicine and Pharmacy Hospital, Tam Tri Da Nang Hospital, and Da Nang Hospital. Currently, he is a General Practitioner at Vinmec Da Nang International General Hospital.
To arrange an appointment, please call … or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
