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Still low on haemoglobin despite eating iron-rich foods? Learn how timing, tea and coffee, calcium, and vitamin C impact iron absorption, with expert insights from Dr Megha Saroha
News18
You carefully add spinach to your meals, snack on dates, and maybe even switch to jaggery instead of sugar, all in the hope of improving your iron levels. Yet your blood report still shows low haemoglobin. Frustrating, right? The problem may not be what you’re eating, but when and how you’re eating it.
Iron absorption is surprisingly sensitive to timing, food combinations, and everyday habits. Even the most iron-rich diet can deliver little to no benefit if these factors aren’t aligned.
Dr Megha Saroha, Senior Consultant, Pediatric Hematology, Oncology and BMT, Dharamshila Narayana Superspeciality Hospital, Delhi, shares what you need to know.
Not All Iron Is Absorbed the Same Way
Dietary iron comes in two forms: heme iron, found in animal foods like red meat, poultry, and fish, and non-heme iron, found in plant-based foods such as green leafy vegetables, lentils, beans, nuts, seeds, and fortified cereals.
Heme iron is absorbed more efficiently by the body. Non-heme iron, which forms the bulk of most Indian diets is far more vulnerable to interference. This means its absorption can easily be blocked or boosted depending on timing and food pairings.
The Hidden Iron Blockers on Your Plate
Many people unknowingly sabotage iron absorption through common dietary habits:
Tea and coffee contain tannins and polyphenols that can reduce iron absorption by up to 60–70%. Having chai or coffee with, or immediately after, meals is one of the biggest culprits.
Calcium-rich foods like milk, curd, and cheese compete with iron for absorption. Adding curd to every meal may support digestion, but it may hinder iron uptake.
High-fibre foods and phytates, found in whole grains and legumes, can bind to iron and limit its absorption when consumed together in large quantities.
If iron-rich foods are consumed alongside these blockers, the body may absorb very little iron.
Timing: The Most Ignored Factor
Iron absorption is optimal when the stomach environment is slightly acidic and free from competing nutrients. This is why timing matters more than most people realise.
Iron-rich meals should ideally be eaten separately from tea, coffee, and dairy, with a gap of at least 1–2 hours.
For those taking iron supplements, consuming them on an empty stomach or with a small vitamin C-rich food improves absorption, unless it causes gastric discomfort.
A late-night tea after dinner or morning coffee immediately after breakfast can undo the benefits of an otherwise iron-rich meal.
Vitamin C: Iron’s Best Friend
Vitamin C significantly enhances the absorption of non-heme iron by converting it into a form the body can absorb more easily. Simple additions can make a substantial difference:
Squeeze lemon over dal or sabzi
Pair iron-rich meals with fruits such as oranges, guava, kiwi, or amla
Add tomatoes or bell peppers to meals
This small adjustment can increase iron absorption several-fold.
Cooking and Preparation Matter Too
Traditional food preparation practices often support better nutrient absorption. Soaking, fermenting, and sprouting grains and legumes reduce phytates, making iron more bioavailable. Cooking in iron utensils can also slightly increase the iron content of food.
Why You May Still Feel Tired
Even with a “healthy” diet, poor iron absorption can lead to symptoms of iron deficiency such as fatigue, breathlessness, hair fall, and frequent infections. Women especially those with heavy menstrual bleeding, growing adolescents, pregnant women, and individuals with gastrointestinal disorders are at higher risk.
The Takeaway
Eating iron-rich foods is only half the story. If timing, food combinations, and absorption blockers are ignored, the body may not benefit fully.
Think beyond the ingredient list, plan your meals strategically. Separate iron from tea, coffee, and calcium; pair it with vitamin C; and respect timing. Because when it comes to iron, how and when you eat can matter far more than what you eat.
February 15, 2026, 12:32 IST
