VITAMIN D and iron are both essential nutrients that our body requires in small amounts. Vitamin D plays an important role in the absorption of iron, as it helps in the process of releasing iron from food and increasing its bioavailability. This means that having adequate vitamin D along with your iron-rich diet can help you get more of this mineral into your system. However, taking too much of any individual vitamin is not healthy. Also, excess intake of one vitamin might impact the absorption of another nutrient. For example, eating iron-rich foods at the same time as taking a high dose of vitamin C can decrease the amount of iron your body absorbs from those foods. It is generally safe to take vitamin D and iron supplements together if you follow these general recommendations.
Can You Take Vitamin D And Iron Together?
Yes. You can take vitamin D and iron together, but you should always consult with a doctor before taking any medication or supplements, just to be safe. Vitamin D is important for the absorption of iron, so taking them together can be helpful. However, too much vitamin D can also inhibit the absorption of iron, so it’s important to make sure that you’re not taking too much. As always, it’s best to consult with a doctor to find out what’s right for you.
Iron And Vitamin D Together: Why Is It Important?
- The Recommended Dietary Allowance (RDA) for vitamin D is only 5–30 IU per day. The RDA for vitamin D that was recommended by the Institute of Medicine in 2010 was set at 600 IU per day.
- The RDA for iron is approximately 18 mg per day for men and 14 mg per day for women.
- The average American diet provides only a third of the amount of iron that our bodies need every day.
- There are few foods that naturally contain significant amounts of both iron and vitamin D, but there are some: shellfish, sardines, shrimp, salmon, trout, herring, and tuna have very high amounts of both nutrients. You can also take a supplement to increase your intake of these foods if you choose to do so (check with your doctor first).
- Iron supplements are available in different forms, including tablets, capsules, and liquids. The type of supplement you take depends on your health status and the amount of iron you need.
What Does Vitamin D Do To Help Iron Absorption?
- Vitamin D helps to improve the absorption of iron by helping the body use the mineral for its own purposes, including building and maintaining red blood cells.
- Vitamin D can also help to absorb other minerals, such as calcium and magnesium, which are all important nutrients that our bodies require in small amounts.
- Vitamin D is found in a variety of foods, but many foods that contain vitamin D do not also contain iron. Eating vitamin D-rich foods like eggs and fish can increase your intake of both nutrients.
- Iron absorption is impaired by consuming alcohol or eating a meal with a lot of fat at the same time as taking an iron supplement; thus it is generally recommended that you wait at least two hours after these meals before taking an iron supplement or eating any other iron-rich food.
Can You Take Iron And Vitamin D Together?
- Vitamin D and iron supplements should be taken at different times of the day.
- Iron and vitamin D supplements can be taken together if you have a vitamin D deficiency.
- Vitamin D and iron supplements should not be taken together if you have an iron deficiency.
When You Shouldn’t Take Vitamin D And Iron Together
- If you are taking medications that interact with vitamin D. This includes blood pressure medication, blood thinners, and antidepressants.
- If you are allergic to vitamin D or any of the ingredients in vitamin D supplements.
- If you have an iron deficiency or a condition called hemochromatosis, where your body has too much iron and is storing it in your organs. This can lead to heart disease and liver damage if left untreated.
If you want to know more about vitamin D and how it works in our bodies, check out this article on how it helps us maintain healthy bones!
How Much Vitamin D Do I Need?
- The daily recommended dose of vitamin D is 600 IU.
- The recommended dietary allowance (RDA) of vitamin D is 600 IU per day.
- In general, adults aged over 50 years need 800 IU of vitamin D per day.
- Pregnant women and women who are breastfeeding should take a supplement that contains 400 IU of vitamin D per day.
What Foods Contain Vitamin D And Iron?
- Fortified cereal: Cereals are a great source of both vitamin D and iron. They are also one of the best sources of dietary fiber, which is a type of carbohydrate that promotes good health.
- Fortified orange juice: Vitamin D is present in citrus juices. However, most people do not consume enough vitamin D from food alone to meet their daily needs.
- Milk: Milk is a good source of both iron and riboflavin (vitamin B2), which helps in the absorption of vitamin D from foods eaten at the same time. It also contains calcium, phosphorus, and protein, which are important for bone health*.
- Fortified soy milk: Soy milk has been fortified with vitamin D and iron to increase its bioavailability.
- Fortified cereals: Cereals can be fortified with both calcium and vitamin D if they are made with enriched flour or have added vitamins and minerals.* Some examples include cereal bars with added vitamin D or iron and cereal bars with added calcium.
- Fortified bread: Bread can be fortified with both vitamin D and iron if it is made with enriched flour.
- Fortified breakfast cereals: Breakfast cereals can be fortified with both vitamin D and iron if they are made with enriched flour.* Some examples include cereal bars with added vitamin D or iron and cereal bars with added calcium.
Vitamin D and iron are both essential nutrients that are important for reducing the risk of chronic diseases. However, it is possible to take too many of these supplements, which can lead to negative health effects. The best way to get all the benefits of vitamin D and iron is to get enough of these nutrients from your diet. Eating foods rich in iron and vitamin D can help keep your iron and vitamin D levels within a healthy range.