Eating cheese and taking iron supplements together can impact your health. This pairing reduces the absorption of iron in the body. If you’re trying to increase your iron levels, this is something to avoid. Let’s explore why this happens and how to manage your diet better.
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The role of dietary calcium in cheese
Cheese, a beloved food for its flavour and texture, is also a rich source of calcium, a vital mineral for strong bones and teeth. Calcium also supports muscle function and nerve signalling. However, when it comes to absorbing iron, calcium can become problematic. The calcium in cheese competes with iron during digestion, particularly in the intestines.
This competition limits the amount of iron that gets absorbed into the bloodstream. It is especially relevant for non-haem iron. Non-haem iron comes from plant-based sources and supplements. It’s less readily absorbed compared to haem iron from meat.
Why iron is essential
Iron is a critical mineral for the human body. It helps create haemoglobin, the protein in red blood cells that carries oxygen. Without enough iron, you can develop iron deficiency anaemia. Symptoms include fatigue, pale skin and shortness of breath.
Your body’s ability to absorb iron varies depending on the type of iron and what you eat with it. Haem iron, found in animal products, is easily absorbed. On the other hand, non-haem iron, present in plants and supplements, needs a boost to be absorbed well.
How calcium in cheese affects iron absorption
The interaction between calcium and iron occurs primarily in the intestines during digestion. Calcium can inhibit the absorption of both haem and non-haem iron by competing for the same transport pathways. This competition is more significant for non-haem iron, which is already less bioavailable than haem iron.
When calcium binds to iron in the gut, it forms insoluble complexes that the body cannot absorb. This reduces the amount of iron entering the bloodstream. The effect is dose-dependent, meaning higher calcium intakes result in greater interference. For instance, consuming a calcium-rich food like cheese or milk alongside an iron supplement can substantially decrease the supplement’s effectiveness.
Calcium’s impact on iron absorption has been studied extensively. Research shows that calcium can block both haem and non-haem iron absorption. However, non-haem iron is more affected because it is less bioavailable.
When you consume calcium-rich foods like cheese along with iron supplements, absorption drops significantly. Even small amounts of calcium can reduce iron uptake. For example, drinking a glass of milk with your supplement has a similar effect.
Timing is everything
If you need both calcium and iron, timing matters. Don’t take them together. Space them out by at least two hours. This allows your body to process each nutrient separately, ensuring better absorption.
For instance, take your iron supplement first thing in the morning. Later, indulge in calcium-rich foods like cheese or yoghurt. This simple habit can make a big difference.
Enhancing iron absorption
Certain foods and nutrients can improve iron absorption. Vitamin C is the most well-known. It converts non-haem iron into a more absorbable form. Pairing iron supplements with orange juice or eating citrus fruits can help.
Other strategies include avoiding inhibitors like tannins and polyphenols. These are found in tea, coffee and red wine. High-fibre foods and phytates, present in whole grains and legumes, also interfere with iron absorption. Avoid these close to taking your iron supplements.
Who needs to be cautious?
Some groups need to pay extra attention to their iron levels. Pregnant women, for example, have higher iron requirements. Children and teenagers going through growth spurts also need more iron. Vegetarians and vegans may struggle to get enough iron from their diet alone.
People with conditions like coeliac disease or Crohn’s disease might have impaired iron absorption. Regular blood donors and those with heavy menstrual periods can also experience iron deficiency. If you fall into one of these categories, consult your doctor for personalised advice.
Signs of iron deficiency
Recognising iron deficiency early can prevent complications. Common symptoms include tiredness, weakness, and difficulty concentrating. You might notice brittle nails or hair loss. In severe cases, you could experience dizziness or a rapid heartbeat.
If you suspect you’re deficient, get your iron levels checked. A blood test can confirm if you need supplements or dietary adjustments.
What type of foods are rich in iron
Incorporating iron-rich foods into your diet is key. For haem iron, include red meat, poultry and fish. For non-haem iron, focus on lentils, beans, tofu and spinach. Fortified cereals and bread can also be good sources.
Combining these foods with vitamin C sources can enhance absorption. Try adding bell peppers, tomatoes or strawberries to your meals. Avoid pairing these with dairy products to maximise their benefits.
Comparing calcium content in cheese and dairy products
Cheese and other dairy products vary in their calcium content, which can influence iron absorption differently. For instance:
- Hard cheeses like Parmesan have high calcium levels, with about 948 milligrams per 100-gram serving.
- Cheddar contains approximately 707 milligrams of calcium per 100-gram slice.
- Soft cheeses like Brie have lower calcium content, around 460 milligrams per 100-gram portion.
- Cow’s milk provides roughly 120 milligrams of calcium per 100 millilitres.
The higher the calcium content, the greater its potential to inhibit iron absorption when consumed alongside iron supplements. For example, eating a serving of Parmesan with an iron supplement could significantly reduce absorption compared to having a softer cheese like Brie.
Understanding these differences allows you to plan your meals effectively. If you’re consuming a high-calcium cheese, space it further from your iron intake to minimise interaction.
Balancing cheese & iron
Both calcium and iron are essential nutrients. The key is finding a balance that works for you. Plan your meals and supplements thoughtfully. If you’re taking both nutrients, stagger them to avoid interference.
For example, enjoy a cheese sandwich for lunch. Then, take your iron supplement in the evening with a vitamin C-rich snack to boost absorption. This ensures you get the best of both worlds.
Some other considerations
Some medications and health conditions can also affect nutrient absorption. Antacids, for instance, can reduce iron absorption. If you’re on medication, check with your doctor about possible interactions.
Additionally, over-supplementing with calcium or iron can lead to side effects. Too much calcium can cause constipation or kidney stones. Excess iron can lead to toxicity, causing nausea or organ damage. Stick to recommended doses and consult your doctor if unsure.
Conclusion
Pairing cheese with iron supplements at the same time isn’t ideal for maintaining nutrient balance. Calcium in cheese interferes with iron absorption, particularly non-haem iron. To maximise iron uptake, space out your calcium and iron intake by at least two hours.
Enhance your iron absorption with vitamin C-rich foods. Avoid inhibitors like tea, coffee, and high-fibre foods when taking your supplement. Balance your diet carefully to meet your nutrient needs without compromising absorption.
If you suspect an iron deficiency, consult your doctor. A blood test can help determine if supplements are necessary. With thoughtful planning, you can enjoy cheese and maintain healthy iron levels.
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
