Today, I want to share some important do’s and don’ts when taking iron supplements to ensure your body absorbs it properly. Read on to find out what happened to me when I took synthetic iron 😳

What can affect iron absorption?

People take iron to help with low ferritin, anemia, energy levels and more... but did you know some foods, drinks, and medications can interfere with absorption?

Here’s what to keep in mind:

🕙 Best time to take iron:

• Morning is ideal to maximize absorption and avoid sleep disruption.
• With Vitality Pills, I recommend taking them around breakfast and lunch. Since they provide an energy boost, taking them at night may make it harder to wind down.

🚫 Things to avoid taking at the same time as iron:

• Dairy & calcium supplements - Calcium competes with iron, reducing absorption. Avoid taking iron within 2 hours of dairy or calcium-rich foods or calcium supplements.

 

• Tea & coffee – Polyphenols in tea and coffee bind to iron. Wait at least 2 hours after drinking tea or coffee before taking iron.

 

• Certain proteins - Soy, egg whites and even spinach contain compounds that inhibit iron absorption. 

 

• Antibiotics - Iron can bind to certain antibiotics, making them less effective. If taking tetracycline antibiotics, space iron 2 hours before or 4 hours after.

 

• Heartburn medications - Some acid-reducing meds (like calcium carbonate, Pepcid, or proton pump inhibitors) can reduce stomach acid, which is needed for iron absorption. Take iron 2 hours before these meds.

 

Should iron be taken on an empty stomach?

You might have heard that iron is best taken on an empty stomach, and that’s true for synthetic iron supplements like ferrous sulfate.

But... the Vitality Pills that I make are different!

Since Vitality Pills (organic chicken liver capsules) contain heme iron, they:

✅ Are naturally bioavailable, so your body absorbs them efficiently - even with food.

✅ Don’t cause the same digestive issues (like nausea or constipation) as synthetic iron.

✅ Are a food-based supplement, meaning your body recognizes and processes them naturally.

That said, to maximize absorption, it’s best to:

• Avoid calcium supplements & dairy around the same time (try to space them 2 hours apart).

 

• Pair with vitamin C if you're also consuming non-heme iron (from plants or synthetic supplements) - but with Vitality Pills, it’s not essential!

Does Vitamin C help with iron absorption?

You may have heard that taking iron with vitamin C (like orange juice or lemon water) boosts absorption.

This is true for non-heme iron, which comes from plant-based sources and synthetic supplements.

Vitamin C helps convert non-heme iron into a more absorbable form and counteracts inhibitors like tannins (from tea/coffee) and phytic acid (from grains/legumes).

However, heme iron (like in Vitality Pills) is already in a highly absorbable form, so while vitamin C won’t hurt, it’s not necessary for absorption.

 

What happened when I took a liquid iron supplement? 🫣

Synthetic iron supplements often cause constipation and nausea.

Did you know that they can also stain teeth? The iron in liquid ferrous sulfate can bind to the enamel on teeth, causing a dark staining, often appearing black.

That happened to me! 😬

I was still low in iron so I knew I needed another solution.

I turned to a natural, food-based solution... and Vitality Pills were born.

Since they’re made from certified organic chicken liver, they don’t cause the same digestive issues as synthetic iron, and your body recognizes them as food, making absorption easier. Also, they won't discolour teeth. 

So there you have it! A quick guide to getting the most out of your iron supplements.

 

Buy Vitality Pills Here

 

About the Author: Kirrah Stewart has a Bachelors Degree in Clinical Science (majoring in Complementary Medicine: Nutrition & Herbal Medicine). She is also a former doula with 15 years experience supporting families in pregnancy, birth and postpartum. She is the creator of Vitality Pills.

 

Disclaimer: The information provided in this blog post is not intended to replace professional medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle.