Calcium, vitamin D and iron: the right way to take them

Many people rely on supplements to make up for deficiencies of calcium, vitamin D, and iron in the body. But simply taking supplements is not enough — you need to know when and how to take these nutrients. Because taking them at the wrong time or in the wrong way can disrupt the body's process of absorbing nutrients.

Calcium, vitamin D, and iron are all extremely important for the body. Calcium helps keep bones and teeth strong. Vitamin D, on the other hand, plays a role in absorbing calcium in the body. And iron is necessary for making haemoglobin, which carries oxygen to different parts of the body.

A deficiency of these nutrients can lead to problems such as weak bones, fatigue, muscle and bone pain, or anaemia.

Taking calcium and iron supplements together can reduce the amount of iron absorbed. According to nutritionists, taking high doses of calcium and iron together can cause problems in absorbing these nutrients in the body. Non-heme iron, in particular, comes from plant-based foods, and calcium hinders iron absorption.

Pregnant women and people who have an iron deficiency or suffer from anaemia need to be especially careful about this. Because in these cases it is essential that enough iron reaches the body. Nutritionists therefore advise keeping a gap of at least two hours between taking the two supplements.

Just as calcium hinders iron absorption, a vitamin D deficiency can also prevent iron from being absorbed in the body. Vitamin D helps absorb calcium and keeps bones and teeth strong. A vitamin D deficiency can also make someone suffer from fatigue. Calcium and vitamin D are good to take together. Unlike calcium, vitamin D does not directly hinder iron absorption. But because vitamin D is fat-soluble, it works better when taken with oily food. Iron, on the other hand, is absorbed best on an empty stomach.

Calcium can be taken with lunch or dinner, so that there is a gap of at least a few hours from taking iron. Vitamin D is best taken with the main meal of the day.

It is best not to drink tea or coffee while taking an iron supplement. The tannin in tea and the polyphenols in coffee can hinder iron absorption. Similarly, milk or dairy foods should be avoided with an iron tablet. However, vitamin C helps iron absorption. So you can take lemon juice or vitamin C-rich fruit along with iron-rich food or a supplement.

Alongside supplements, it is also possible to meet the need for these nutrients through food. Natural sources of vitamin D include sunlight, eggs, mushrooms, salmon and mackerel fish, and vitamin D-fortified foods.