What Is The Most Absorbable Form Of Iron For Optimal Health?

Which form of iron is most efficiently absorbed by the human body? To answer this question, it’s crucial to understand that there are two primary forms of dietary iron: heme iron and non-heme iron. Heme iron, which is obtained from animal food sources such as meat, seafood, and poultry, is the most readily absorbed type, with absorption rates ranging from 15% to 35%. In fact, it accounts for at least 10% of the total iron that our bodies absorb. On the other hand, non-heme iron is derived from plant-based foods and iron-fortified products. It is generally less effectively absorbed by the body compared to heme iron, making dietary choices and iron sources an important consideration for individuals looking to optimize their iron intake for overall health.

Which form of iron is the most readily absorbed by the body? Heme iron, found in animal-based foods, boasts superior bioavailability when compared to nonheme iron, which is predominantly found in plant-based sources [3,4]. Moreover, heme iron is less influenced by other dietary components when it comes to its absorption, making it a more efficient source of iron for the body. This information is as of June 15, 2023.

To optimize the absorption of iron in your body, it’s important to incorporate foods rich in vitamin C into your diet alongside iron-rich foods. Vitamin C, abundantly present in citrus juices such as orange juice, plays a crucial role in improving the absorption of dietary iron. Besides citrus fruits, you can also source vitamin C from vegetables like broccoli. This strategy of combining vitamin C-rich foods with high-iron foods enhances your body’s iron absorption efficiency.