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One of the most studied nutrients in history, iron deficiency and toxicity are well understood and researched. Fortification of various products is wide-spread in the United States and around the world to combat this deficiency. Of total iron intake, only 5-15% is absorbed. Absorption depends on many factors: the body's requirement (during deficiency state absorption will be better); type of iron (ferric or ferrous form); and concurrent intake of some food items or medication (citrus fruit increase absorption whereas medicines such as antacids can reduce absorption). Diets based on cereals permit only low levels (2-5%) of absorption, while diets containing low levels of cereals and high levels of meat and fish permit 10-20% absorption.
Oxalates and phytates in the diet, as well as its protein quantity, affect the absorption also. Presence of vitamin C enhances the iron absorption, which is why consuming citrus fruit along with iron helps. An excess of calcium or intestinal parasites such as hookworm is believed to reduce absorption of iron.
Source
Tips for Getting and Absorbing Iron:- Eat foods that are good sources of iron. Concentrate on green, leafy vegetables, lean, red meat, beef liver, poultry, fish, wheat germ, oysters, dried fruit, prune juice and iron-fortified cereals.
- Eat foods high in vitamin C, such as citrus fruits, tomatoes, and strawberries. Vitamin C helps your body absorb iron from food.
- If you drink tea, drink it between meals because the tannins in tea inhibit iron absorption. Alternatively, add milk to the tea - the calcium in milk binds with the tannins. (Herbal tea does not have tannins.)
- Take an iron supplement, but check with your doctor first. Note: Recent research is suggesting that high levels of iron in the blood may increase the risk for heart attacks.
- Avoid antacids, phosphates (found in soft drinks, beer, ice cream, etc.), and the food additive EDTA. These block iron absorption.
Various salt forms of iron exist, chelated sources of iron are also excellent sources of this mineral when supplementation is necessary. The iron load on most males in developed countries is sufficient and in many cases in excess. It is for this reason that many studies do not recommend that men take supplemental iron. The current US RDA for iron is 18mg.
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