Calcium vs. Iron: How to Avoid Nutrient Competition and Boost Absorption

Supplements!  They’re a “go-to” for everyone, from dieters to the geriatric population.  The dietary supplements market was estimated to be worth more than $193 billion in 2024. It seems like almost everyone is taking some dietary supplement these days – each person has their favorite brand and their own customized combination, but are your supplements really working, or are you sabotaging their effectiveness?

One of the most taken supplements is calcium, and it’s a powerful supplement.  It’s a building block for bones and teeth, prevents osteoporosis, is necessary for blood clotting, helps transmit nerve function to muscles, helps in the release of hormones, and does so much more for the body – all great things to make us feel our best!  But it can also compete with the absorption of vital minerals like iron and magnesium.  But don’t panic!  Besides taking your iron/magnesium and calcium supplements at different times, there are a few other simple things you can do to maximize absorption:

#1. Time your meals smartly

Eat calcium and iron-rich foods at different times. For instance, have a calcium-rich breakfast like yogurt or fortified plant-based milk, then an iron-rich lunch with lean meats, beans, or spinach.

#2. Add vitamin C

To improve absorption, pair iron-rich foods with vitamin C-rich foods. Try adding bell peppers, tomatoes, or citrus to your iron-rich meals.

#3. Look for vitamin D sources

In the colder months, when sunlight is limited, turn to foods like fatty fish (salmon, sardines), fortified cereals, or mushrooms exposed to UV light to maintain healthy vitamin D levels.

#4. Incorporate weight-bearing exercises

Keeping bones strong isn't just about calcium—exercise plays a role, too. Activities like walking, jogging, or strength training can help maintain bone density, especially in the autumn and winter when we're less active.

#5. Warm up with herbal teas

Herbal teas like nettle or dandelion root can be surprising sources of iron and help hydrate you between meals.

By helping your body absorb nutrients more efficiently, you'll boost your energy, strengthen your immune system, and improve your overall well-being. Remember, it's not just about staying healthy—it's about feeling your best and thriving!

Xx,

Andrea