Several foods can interfere with iron absorption:
- Dairy products and calcium-rich foods
- Whole grains and high-fiber foods
- Coffee and tea (including green tea)
- Red wine
- Soy products
Research demonstrates that calcium can reduce iron absorption by up to 60%, while tea’s polyphenols can decrease it by up to 90%. To maximize absorption, avoid these foods for at least 2 hours before and after taking your supplement. Consider taking iron supplements at bedtime to minimize food interactions.
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Last Updated: October 25, 2025
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