Iron Absorption Sites
Most iron is absorbed in the duodenum and upper jejunum of the small intestine.

Heme iron (from animal sources) is absorbed via a different, more efficient pathway than non-heme iron.

Factors That Enhance Absorption
Vitamin C (ascorbic acid): Converts iron to a form more easily absorbed.

Animal proteins: Enhance non-heme iron absorption when eaten together.

Fermentation and sprouting: Reduce antinutrients like phytic acid in plant foods, improving bioavailability.

Factors That Inhibit Absorption
Phytates: Found in whole grains, legumes, and some vegetables.

Calcium: From dairy or supplements, can block iron uptake.

Tannins and polyphenols: Present in tea, coffee, red wine, and chocolate.

Proton pump inhibitors (PPIs): Reduce stomach acid, impairing iron absorption.

To maximize the effectiveness of iron boosters, timing and food combinations matter greatly.

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