What is the best way to take iron supplements to enhance absorption?

Taking iron supplements on an empty stomach with vitamin C is the best way to enhance absorption. Iron absorption can be significantly improved by consuming vitamin C simultaneously, as this vitamin helps convert iron into a more absorbable form. Furthermore, the absence of food—particularly certain foods like dairy or those high in calcium—means that there are fewer competing substances for absorption in the gut. This allows for more effective uptake of iron into the bloodstream.

Eating iron supplements with a full meal or after a heavy meal can inhibit absorption due to the presence of certain dietary components, such as phytates in grains, polyphenols in tea, and calcium in dairy products, which can bind to iron and prevent its absorption. Therefore, to achieve the maximum benefit from iron supplements, taking them on an empty stomach and pairing them with vitamin C is ideal.