Why calcium and iron supplements should not be taken together
Are you one of those who has been advised to take calcium and iron supplements to make up for deficiencies but not found them to be effective enough? 'That's because many do not know how to take them, the way they should be gapped and the right time to take them,' says Dr Rommel Tickoo, Director, Internal Medicine, Max Healthcare.
According to him, calcium and iron supplements should never be taken together because they compete for absorption in the digestive system, potentially reducing the effectiveness of both. 'Both calcium and iron use the same pathways in the intestines for absorption and vice versa. Taken together they could effectively cancel each other out. That's why when you pop both pills together after a meal, you don't see the intended effect,' he says.
How should one take iron and calcium supplements during the day?
One must take them several hours apart. So one can be taken in the morning while another can be taken in the evening. There is no hard and fast rule but considering both pregnant women and menopausal women need calcium, it is best taken in the morning. That's because the higher activity phase of the human body and the sunlight during the day can enhance your body's ability to absorb Vitamin D better and metabolise this mineral. Also avoid taking calcium at evening or night as the absorption is slower and can cause calcium stagnation.
For those needing a quick boost of iron, taking it after they wake up works best because the body's iron levels are typically at their lowest.
Should they be taken with meals or after them?
One must realise that both iron and calcium are absorbed best when the stomach is empty as food can deter absorption. So make sure that you take them either 30 minutes before or at least two hours after a meal.
Should one avoid taking dairy foods, which contain calcium, before taking an iron supplement and iron-rich foods before taking calcium pills?
There is no study that proves dietary calcium and iron collide with supplements. Some foods contain oxalates and phytates, both of which can bind to calcium and iron, limiting their absorption. That's why we insist on having supplements before or well after a meal.
Who needs these supplements?
Iron plays a role in the production of red blood cells and enzymes, enhancing the immune systems. So those diagnosed with iron deficiency anemia or those at risk of developing it, such as pregnant women, infants, children and people with certain medical conditions need it.
Calcium supplements are generally recommended for those who cannot get enough calcium through their diet, including those following vegan diets, those with lactose intolerance, those with certain digestive diseases, and pregnant, breastfeeding and menopausal women.
In children, calcium and iron are critical for the nourishment and development of the skeleton and teeth.
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Indian Express
10 hours ago
- Indian Express
Why calcium and iron supplements should not be taken together
Are you one of those who has been advised to take calcium and iron supplements to make up for deficiencies but not found them to be effective enough? 'That's because many do not know how to take them, the way they should be gapped and the right time to take them,' says Dr Rommel Tickoo, Director, Internal Medicine, Max Healthcare. According to him, calcium and iron supplements should never be taken together because they compete for absorption in the digestive system, potentially reducing the effectiveness of both. 'Both calcium and iron use the same pathways in the intestines for absorption and vice versa. Taken together they could effectively cancel each other out. That's why when you pop both pills together after a meal, you don't see the intended effect,' he says. How should one take iron and calcium supplements during the day? One must take them several hours apart. So one can be taken in the morning while another can be taken in the evening. There is no hard and fast rule but considering both pregnant women and menopausal women need calcium, it is best taken in the morning. That's because the higher activity phase of the human body and the sunlight during the day can enhance your body's ability to absorb Vitamin D better and metabolise this mineral. Also avoid taking calcium at evening or night as the absorption is slower and can cause calcium stagnation. For those needing a quick boost of iron, taking it after they wake up works best because the body's iron levels are typically at their lowest. Should they be taken with meals or after them? One must realise that both iron and calcium are absorbed best when the stomach is empty as food can deter absorption. So make sure that you take them either 30 minutes before or at least two hours after a meal. Should one avoid taking dairy foods, which contain calcium, before taking an iron supplement and iron-rich foods before taking calcium pills? There is no study that proves dietary calcium and iron collide with supplements. Some foods contain oxalates and phytates, both of which can bind to calcium and iron, limiting their absorption. That's why we insist on having supplements before or well after a meal. Who needs these supplements? Iron plays a role in the production of red blood cells and enzymes, enhancing the immune systems. So those diagnosed with iron deficiency anemia or those at risk of developing it, such as pregnant women, infants, children and people with certain medical conditions need it. Calcium supplements are generally recommended for those who cannot get enough calcium through their diet, including those following vegan diets, those with lactose intolerance, those with certain digestive diseases, and pregnant, breastfeeding and menopausal women. In children, calcium and iron are critical for the nourishment and development of the skeleton and teeth.
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