It’s generally recommended that vegetarians multiply their recommended iron intake by 1.8 to compensate for the reduced absorption of non-heme iron . Summary Iron deficiency is very common.

Lindsay Malone, MS, RDN, LD, is a registered dietitian specializing in lifestyle medicine. She works as an integrative and ...

Medically reviewed by Karina Tolentino, RD Matcha contains tannins and other compounds that can block iron absorption, but ...

However, there are a few myths about iron-rich foods in vegetarian diets that often make things confusing and spread ...

They rely on each other for optimal absorption. So try pairing non-heme iron with vitamin C, magnesium with vitamin D and calcium with vitamin D. You can purchase supplements with these combos, ...

In contrast, heme iron, which is found only in animal tissues (meat, poultry and seafood) has a much higher absorption rate of 15–35%. This is because it is absorbed intact and not influenced by ...

The foundation of good health is an optimal diet, but many people are unaware that they are deficient in important vitamins and minerals. Here's a fresh look at some of the most prevalent nutrient ...

Specific nutrients also enhance mineral bioavailability. Vitamin C, for example, improves non-heme iron absorption by converting it from ferric (Fe³⁺) to the more absorbable ferrous (Fe²⁺) form.

The richest heme iron sources include organ meats like liver (5.3 mg per 3 oz), oysters (8 mg per 3 oz), beef (2.1 mg per 3 oz), and dark meat poultry (1.1 mg per 3 oz).

Avoid absorption blockers: Certain compounds found in tea and coffee can interfere with the absorption of non-heme iron from food and supplements, so avoid having those beverages at the same time ...

Vitamin C significantly boosts non-heme iron absorption when consumed in the same meal, potentially increasing uptake by 3-6 times. While dried apricots naturally contain some vitamin C, ...