Certain common habits can drastically reduce how much iron your body actually absorbs. Consuming plant-based staples like whole grains, legumes, and nuts introduces phytates, which bind iron and inhibit its uptake. Drinking tea or coffee with meals adds polyphenols that further block absorption, while calcium from dairy can compete with iron for uptake in the gut.
Getting enough iron isn’t just about how much you eat or supplement, it’s about how much your body actually absorbs. Small, consistent adjustments to your meals can improve energy, support immunity, and enhance overall health. By focusing on absorption as much as intake, you can turn your efforts into real, lasting results.
