Iron & Calcium-Rich Foods
Among the body’s essential minerals, iron and calcium stand out as two of the most important. Iron’s main role is to help transport oxygen around the body. It’s also important for brain function¹ and a healthy immune system. Calcium is vital for maintaining strong bones and teeth², and it also plays an important role in normal blood clotting.
For optimal health and well-being, calcium and iron are essential components of a balanced diet.
Calcium &Iron Absorption
Calcium can affect iron absorption, especially non-haem iron found in plant-based foods. In some studies, ³⁴ calcium has been shown to bind to iron in the gut, making it more difficult for the body to absorb. This effect is stronger with larger amounts of calcium, such as from supplements or dairy products. Calcium can also slightly reduce the absorption of haem iron from animal sources, but the effect is generally smaller.
Over the long term, and in the context of a normal diet, calcium’s impact on iron absorption is usually minor.
Can you take Calcium & Iron Together?
As part of a balanced diet, it’s perfectly safe to consume calcium and iron together. However, to maximise iron absorption, it can help to consume high-calcium foods or supplements a few hours apart from iron-rich meals. In an ideal world, we would get all the calcium and iron we need from our diet. However, some people struggle to meet their needs through food alone, so they take calcium and iron supplements to help maintain healthy levels of both nutrients.
When it comes to taking calcium and iron supplements, it’s best not to take them at the same time. Calcium can have a short-term effect on iron absorption. To avoid this, take your iron supplement separately from your calcium supplement. It is recommended to allow 3-4 hours between taking your iron and calcium supplements. Generally, the best time to take your iron supplement is between meals or 30-60 minutes before eating. This includes tea, coffee, and dairy products.
Foods Rich In Iron & Calcium
Here’s a list of the best foods to eat if you want to increase calcium and iron in your diet.
| Food Group | Examples | Nutrient Focus |
| Meat, Fish & Eggs | Red meat, canned tuna, sardines, eggs | High in both iron and calcium (especially sardines with bones) |
| Beans & Lentils | Lentils, chickpeas, kidney beans, black beans | High in iron; moderate in calcium |
| Vegetables | Kale, spinach, broccoli, bok choy | High in calcium; leafy greens also contain iron |
| Nuts & Seeds | Pumpkin seeds, almonds, walnuts, sesame seeds | Moderate to high in both iron and calcium |
| Fruits | Dried fruits (raisins, apricots, prunes) | High in iron |
| Oranges, blackcurrants, blackberries | High in calcium |
Can I Take Active Iron with a Calcium Supplement?
Yes, you can take Active Iron and a calcium supplement, but it’s best to take them at different times. Try to leave about 3–4 hours between each to support optimal absorption. Taking iron on an empty stomach can also help your body absorb it more efficiently.
Active Iron’s ground-breaking formula is gentle on the stomach and easy to absorb³. Active Iron’s clinically proven formula provides a higher rate of absorption of iron than other oral irons on the market. Active Iron is so gentle that you can take it on an empty stomach.
Conclusion: Iron & Calcium
Iron and calcium are essential minerals, vital to our health and wellbeing. With today’s busy lifestyles, getting enough from the food we eat alone can be a challenge. For many people, iron and calcium supplements offer the perfect solution. And the good news is, it is possible to take calcium and iron together. Just make sure you take them at different times of the day to get the best results.
Our expert team is here to help. If you have any concerns about taking Active Iron with your calcium supplement, please email us at info@activeiron.com
References:
¹Iron contributes to normal cognitive function
²Calcium is needed for the maintenance of normal bones and teeth
³The Journal of Nutrition doi: 10.1093/jn/nxaa437
⁴The American Journal of Clinical Nutrition, Volume 53, Issue 1, January 1991, Pages 112–119, https://doi.org/10.1093/ajcn/53.1.112
⁵Wang et al. 2017, Acta Haematologica, 138: 223-232
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