Phytates in fiber reduce non-heme iron absorption
Whole grains, legumes, and high-fiber plant foods contain phytates and oxalates that bind non-heme iron, reducing absorption by up to 50%. Vegetarians and vegans need ~1.8× more iron as a result.
Take iron supplements between meals, or with vitamin C which overrides the phytate-binding effect.
Take iron at least 1-2 hours away from high-fiber meals
Phytates in fiber reduce non-heme iron absorption. Take iron supplements between meals, or with vitamin C which overrides the phytate-binding effect.
Take iron at least 1-2 hours away from high-fiber meals
This interaction is rated “Caution” by Formulate. Whole grains, legumes, and high-fiber plant foods contain phytates and oxalates that bind non-heme iron, reducing absorption by up to 50%. Vegetarians and vegans need ~1.8× more iron as a result.
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Medical disclaimer. This page is for educational purposes only and does not replace advice from a qualified healthcare provider.