Does Calcium Deplete Iron?

Both calcium and iron are stored in the body. Your body need a proper balance of these minerals for good health. You can obtain both by eating foods from the five food groups, but due to health problems or aging, you may need to take supplements to obtain the proper amounts. However, too much calcium in your body can interfere with iron absorption.

IRON

Iron sends oxygen throughout the body, while increasing red blood cell count and creating hemoglobin. There are two forms of iron: heme and non-heme. Heme iron comes from animal-based foods and non-heme iron comes from vegetable and grain sources. The recommended daily dietary intake of iron is 18 milligrams for women ages 19 to 50 and 8 milligrams for their male counterparts. After age 50, both men and women require 8 milligrams of iron daily. Adolescents also have high iron requirements. Males ages 14 to 18 need 11 milligrams daily, while their female counterparts require 15 milligrams each day.

CALCIUM

Calcium is needed to keep your bones healthy and strong. Without an adequate amount of calcium -- 1,000 mg per day --- your bones can decrease in density, causing them to fracture or break easily. This can lead to a disease called osteoporosis, which is a higher health risk to people over the age of 50, since bones become less dense with age. Calcium food sources are milk-based dairy products, green leafy vegetables and sardines.

EXPLANATION

According to a article in "The American Journal of Clinical Nutrition, several animal studies indicate that calcium interferes with dietary iron absorption and that addition of calcium to the diet may even induce iron deficiency. The balance of evidence shows that calcium in amounts present in average-sized meals inhibits the absorption of both heme and non-heme iron. As such, those with high iron requirements, such as menstruating and pregnant women, should try to restrict calcium intake with main meals, which contain most of the dietary iron. If your doctor feels that calcium or iron absorption is a problem for you, he may prescribe a multivitamin or separate supplements to help increase the absorption of both minerals.

CONSIDERATIONS

Increase your iron absorption by mixing both heme and non-heme iron sources and consuming foods rich in vitamin. Vitamin C boosts the immune system and increases the uptake of iron. Vitamin C food sources are fruit and juices, as well as fortified cereals. Also, separate calcium and iron food sources at meal time. Eating calcium-rich food sources at least two hours away from eating iron sources can also help.