mineral
Iron
Best absorbed away from calcium, dairy, coffee, and tea.
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Can You Take Iron and Zinc Together?
Space apart
Take these at different times
Compete for the same transporters, space at least 2 hours.
Recommended spacing: at least 2 hours apart.
Can I take Iron and Zinc together?
Compete for the same transporters, space at least 2 hours.
How it works
The mechanism
Iron and zinc share the DMT1 transporter. When taken together at supplemental doses, each can blunt the other's absorption by 30–50%.
Dose where it matters
When the interaction actually matters
Matters most when both are taken at supplemental doses (≥25 mg). Multivitamin-level doses (~8 mg zinc, ~18 mg iron) have a smaller effect.
Who should care most
Who this matters for
Anyone supplementing both minerals therapeutically.
Evidence strength
Strong evidence
Supported by multiple controlled human studies.
mineral
Zinc
Can cause nausea on an empty stomach; space from calcium and iron.
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