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Just 1½ cups of Cheerios provides 12.6 mg of iron, about 70% of the daily recommendation, while 1¼ cups of Kellogg’s Special K delivers 10.9 mg of iron, about 60% of the daily value.
Increased erythrocyte synthesis also stimulates iron absorption in the gut. [15] Therefore, oral bioavailability of iron varies greatly, ranging from less than 1% to greater than 50%. [16] Uptake of iron can be enhanced by dietary heme iron and vitamin C, while inhibited by calcium, polyphenols, tannins and phytates. [13]
Absorption of dietary iron in iron salt form (as in most supplements) varies somewhat according to the body's need for iron, and is usually between 10% and 20% of iron intake. Absorption of iron from animal products, and some plant products, is in the form of heme iron, and is more efficient, allowing absorption of from 15% to 35% of intake.
Iron is primarily absorbed in the small intestine, in particular the duodenum and jejunum. Certain factors increase or decrease absorption of iron. For example, taking Vitamin C with a source of iron is known to increase absorption. Some medications such as tetracyclines and antacids can decrease absorption of iron. [14]
Iron absorption can be enhanced through ingestion of vitamin C alongside iron-containing food or supplements. Vitamin C helps to keep iron in the reduced ferrous state, which is more soluble and more easily absorbed. It also chelates iron into a soluble complex. [141]
In women, iron deficiency anemia has also been linked to mortality during pregnancy, lower birth rates, difficulty with milk production and possible lower IQs in children if the iron deficiency ...
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