Effects of calcium on iron absorption

[mistysj 1,940]

"The balance of evidence thus clearly indicates that Calcium in amounts present in many meals inhibits the absorption of both heme and nonheme Iron. A practical conclusion is that those with high Iron requirements (eg, adolescents and menstruating and pregnant women) should try to restrict Calcium intake with main meals, which contain most of the dietary iron, and that calcium supplements, when needed, should preferably be taken when going to bed."

http://ajcn.nutrition.org/content/68/1/3.full.pdf

[Oregondaisy 2,021]

You can't take all of it before bed. I was told we can only absorb 500 mg and we need 1500. So 3x a day I take 500 in between meals.

[mistysj 1,940]

That study is assuming you get most of your Calcium from your diet. It is looking at how and whether eating calcium-rich foods with iron-rich foods reduces Iron absorption. Most people don't need to supplement calcium. We do and it helps to know not to take your pills right after eating iron-rich foods.

[Bufflehead 6,358]

I actually routinely get 100% of my RDA of Calcium from my diet. I track it on MFP so I know for sure. I do take one Citracal petite every day just to boost it a bit, but I am not convinced that is necessary either. There's a lot of contradictory evidence about whether supplemental calcium even does much to prevent bone fractures, and whether it might lead to increased risk for heart attacks.

http://well.blogs.nytimes.com/2013/04/08/thinking-twice-about-calcium-supplements-2/?_r=0

http://www.dailymail.co.uk/health/article-2284757/Taking-vitamin-D-calcium-WONT-prevent-broken-bones-say-leading-experts.html

[feedyoureye 3,087]

I know, the Calcium question is still out for me... I take around 500-1000 a day, along with some calcium in my diet... my doc wants me to take 1200 minimum, other studies say 1700 minimum... but the heart attack link is a little scary....I don't take Iron any more, although I do use Iron pans to cook in, and take most of my calcium later in the day, separated from my meals... there is some evidence that you can take more than 600 calcium citrate at a time and it will be absorbed quite well.

[teekay8887 116]

In my recent understanding we are taking to much Calcium in Vitamin form. At last years ANNA's (American Nephrology Nurses Association) convention research has shown we only need 1/2 the amount of RDA of calcium. Also we absorb more than previously thought through our food. So as said before eat calcium rich foods and check your Vitamin D levels.

[Fiddleman 4,376]

You can't take all of it before bed. I was told we can only absorb 500 mg and we need 1500. So 3x a day I take 500 in between meals.

this is the way I roll with Calcium also. However, should we be taking the 1500 mg daily for life?

[Escape_Pod 358]

Two comments. First, I believe it's calcium that reduces Iron absorption, not the other way around. My last round of lab work came back with my ferritin levels at an abysmal 2, despite faithfully taking my supplement Iron (over 150% RDA), so I'm on a much higher dose supplement for the two months, hoping to avoid needing infusions. I'm pretty careful at the moment to avoid taking iron with anything that can reduce absorption, especially Calcium or caffeine.

Secondly, calcium (and iron) absorption require stomach acid. If you're still on a PPI (and I expect to be for the forseeable future), you may not be absorbing everything you're taking. Calcium's the one that worries me, because it's not something they catch with my routine blood work. I can get a DEXA scan, but that's not something I want to pay to do real often, and you can't reverse bone loss with more supplementation. That to me alone is well worth the minor expense of my calcium chews. Besides that, they're caramel, or chocolate. Makes a pretty damned good excuse for a little after-lunch chocolate chew if you ask me.

[Miz Z1 52]

My weight loss center says that you shouldn't take Calcium and Iron together. They recommend that you take them an hour apart.

[Oregondaisy 2,021]

Mine said at least 2 hours. I think I should start taking my Iron before bed. That makes sense since it would be way past meals and other Vitamins.

[Escape_Pod 358]

I aim for 2 hours as well. The good news is, 8 weeks of FerroSequel (on top of my regular daily Iron supp) has brought my ferritin levels up from a quite-dismal 2 to a reaching-normal 14.

[JeanZ_RN 378]

Now y'all have made me re-think what I've been doing re Calcium and Iron - and in my book, re-examining habits is a GOOD thing, so thank you!

As I understand it, Calcium and Iron compete for the same absorption pathway, and whichever one gets there first wins.

I eat every 4 hours - 8a, noon, 4p and 8p - about 200 cal at a time. I 've been taking my calcium supplements after the 8a meal (a Quest bar), iron after the noon meal (real food), and calcium again after the 4p and 8p meals (one is a Quest bar and the other real food). I was being careful not to eat much calcium at the noon meal so it wouldn't interfere with the iron, but I wasn't thinking about the amount of iron at the other meals. Hmmm. Since I rarely eat red meat (much more often fish or chicken) I think all I need to change is to postpone taking the calcium for an hour or two when I do eat red meat. If anyone has other thoughts, I'd welcome them.

I love this forum for the open exchange of ideas and for the support! Thanks to one and all!

[moonlitestarbrite 902]

Two comments. First, I believe it's Calcium that reduces Iron absorption, not the other way around. My last round of lab work came back with my ferritin levels at an abysmal 2, despite faithfully taking my supplement Iron (over 150% RDA), so I'm on a much higher dose supplement for the two months, hoping to avoid needing infusions. I'm pretty careful at the moment to avoid taking iron with anything that can reduce absorption, especially calcium or caffeine.

Secondly, calcium (and iron) absorption require stomach acid. If you're still on a PPI (and I expect to be for the forseeable future), you may not be absorbing everything you're taking. Calcium's the one that worries me, because it's not something they catch with my routine blood work. I can get a DEXA scan, but that's not something I want to pay to do real often, and you can't reverse bone loss with more supplementation. That to me alone is well worth the minor expense of my calcium chews. Besides that, they're caramel, or chocolate. Makes a pretty damned good excuse for a little after-lunch chocolate chew if you ask me.

if you take a PPI, you need to take sublingual B12 in order to absorb iron. PPIs inhibit B12 absorption which make it impossible to use the iron in your diet OR supplemental iron. a diet high in oxalates will also inhibit iron absorption. sublingual B12 is as good as the injections.

[AprilHansen 109]

<p>Mine said at least 2 hours. I think I should start taking my Iron before bed. That makes sense since it would be way past meals and other Vitamins.</p>

This is what I do. My only problem is the Iron makes me sort if queasy. Wish I could take it with yogurt...but alas, thats calcium.. lol

[Escape_Pod 358]

if you take a PPI, you need to take sublingual B12 in order to absorb Iron. PPIs inhibit B12 absorption which make it impossible to use the Iron in your diet OR supplemental iron. a diet high in oxalates will also inhibit iron absorption. sublingual B12 is as good as the injections.

Well, that's a new one. My B12 levels are super-high, though, so I'm pretty sure that's not the problem for me.