When to take iron tablets: timing, food, coffee and tea

Is it best to take iron tablets in the morning or at night?

Either works – there’s no time of day when iron itself works better. What matters more is what you take it with, and taking it consistently.

• Morning suits many people because it’s easy to remember. Just take it before or well apart from your first cup of tea or coffee.
• Later in the day can be easier if your mornings revolve around coffee, or if you take calcium or other supplements at breakfast.

Pick the slot that keeps iron away from the things that get in its way, and stick to it.

Should you take iron tablets before or after food?

Iron is generally absorbed best on an empty stomach, because many foods contain substances that bind to it. But the NHS says that taking iron tablets with or soon after food may reduce side effects – and it’s better to take your tablets with a meal than to stop taking them.

If you take iron with food, choose a meal that isn’t built around dairy, wholegrains or a cup of tea, and add something with vitamin C. If iron has been prescribed, follow the instructions on the label or from your pharmacist.

Why take iron with vitamin C?

Because vitamin C increases iron absorption. This is one of the authorised health claims for vitamin C, and it’s why the NHS says drinking orange juice after you’ve taken an iron tablet may help. Vitamin C matters most for non-haem iron – the type in plant foods and in supplements.

Good everyday sources of vitamin C include oranges and orange juice, kiwi fruit, strawberries, peppers, broccoli and tomatoes.

Does coffee affect iron absorption?

Yes. Coffee and tea contain polyphenols (tea also has tannins) that bind to non-haem iron and make it harder to absorb. The NHS notes that large amounts of tea, coffee, milk and dairy make it harder for your body to absorb iron.

You don’t need to give them up – just leave a gap. Having your tea or coffee a couple of hours before or after your iron tablet, or between meals rather than with them, is a simple way round it.

What should you not take with iron?

Keep iron apart from:

• Tea and coffee – see above.
• Milk, dairy and calcium supplements – calcium reduces iron absorption.
• High-fibre foods and wholegrains – the phytates in bran, wholegrain cereals and some pulses bind iron.
• Zinc supplements, which can compete with iron for absorption. If you also take magnesium, it’s simplest to take it at a different time of day too – see When to take magnesium.
• Antacids and indigestion remedies, which can reduce absorption.

Iron can also affect, or be affected by, some medicines – including certain antibiotics, thyroid medicine (levothyroxine) and medicines for osteoporosis. If you take any regular medicine, ask your pharmacist how far apart to take them.

Can you take iron and vitamin D together?

Yes. There’s no known problem taking iron and vitamin D at the same time, so they can go together. The supplements to keep apart from iron are mainly calcium and zinc.

Is there an iron supplement that already contains vitamin C?

Yes – several iron supplements combine the two so you don’t have to think about pairing them. Our Iron Complex contains 14 mg of iron as iron bisglycinate (100% NRV) and 60 mg of vitamin C in the same small, smooth tablet. Vitamin C increases iron absorption. It also contains folate, vitamin B12 and copper, which contributes to normal iron transport in the body.

Take one tablet a day with water, with or without food, at whatever time you’ll remember – and keep it apart from tea, coffee and calcium like any other iron.

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