Iron

Nutrients connected to Iron

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Green TeaDocumented risk

  Tea can reduce how much iron is absorbed from a meal.

• Black TeaDocumented risk

  Black tea lowered iron absorption from a meal by 79 to 94% in a test; a French cross-sectional study of healthy adults found no link with ferritin.

• Oolong TeaDocumented risk

  Tea polyphenols lower iron absorption from a meal; black tea cut it by 79 to 94% in one study. Oolong itself was not tested.

• Pu-erh TeaDocumented risk

  Tea polyphenols lower iron absorption from a meal; pu-erh itself was not tested.

• Linden Flower TeaDocumented risk

  Lime flower drink reduced iron absorption from a bread meal by 52 percent under test conditions.

• Moroccan Mint TeaDocumented risk

  Tea polyphenols lowered iron absorption by more than 85 percent in a study of Moroccan women, including women with iron-deficiency anemia. This is about absorption from a meal, not iron stores over time.

• Eating Clay (Geophagy)Documented risk

  Clinicians may check iron, zinc and anemia when pica is suspected.

• MultivitaminsDocumented risk

  Many multivitamins contain iron. High doses cause stomach upset and can be fatal to children; iron needs are decided with a blood test and a clinician.

• Women's and Men's MultivitaminsDeficiency link

  Women with heavy periods are at higher risk of iron deficiency anemia; the NHS says to speak to a GP or dietitian. Too much iron is a risk, so check the amount on the label.

• Prenatal and Postnatal VitaminsDeficiency link

  Iron levels are checked at the first midwife visit and around 28 weeks in the UK, and a supplement is recommended if low.

• Vitamin CEstablished role

  Vitamin C helps the body absorb iron from food. Whether it changes iron status in people who are not iron deficient was not shown in sources we read.

• ZincDocumented risk

  Long-term excess zinc can lead to iron deficiency, so iron status can be affected by too much zinc.

• Polyphenols: quercetin and resveratrolDocumented risk

  Flavonoid supplements should not be taken at the same time as iron supplements if iron absorption matters (Linus Pauling Institute, via our quercetin safety page).

• Sea buckthornDocumented risk

  In 45 hemodialysis patients, plasma iron decreased during sea buckthorn oil capsules in one crossover trial. Not shown in other groups.

• Stinging nettleDocumented risk

  Nettle tannins may interact with iron and reduce its effect in people taking iron supplements.

• ArjunaDocumented risk

  WebMD says tannins in arjuna may reduce iron absorption.

• PennyroyalDocumented risk

  MSK says flavonoids in the plant may bind iron in the gut and reduce absorption by 50 percent or more; the clinical importance was not described.

• MatchaDocumented risk

  Tea can lower iron absorbed from a meal; matcha not tested.

• Earl Grey (Bergamot Black Tea)Documented risk

  Black tea reduced iron absorption from a meal; stores (ferritin) were not related to tea in healthy French adults.

• Lapsang Souchong (Smoked Tea)Documented risk

  Black tea reduced iron absorption from a meal; stores of iron (ferritin) were not related to tea in healthy French adults.

• Children's MultivitaminsDocumented risk

  After a suspected iron overdose, hospitals check blood iron levels.

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