Fe

Daily Iron Intake & Bioavailability Optimizer

Presets:
Clinical Profile NIH RDA BASIS
Vegetarian / Vegan
1.8× RDA non-heme absorption requirement
Non-Heme vs. Heme Bioavailability: Heme iron (meat/fish) absorbs at ~15–35% regardless of co-factors. Non-heme iron (plants/fortified grains) absorbs at ~2–20% and depends heavily on vitamin C vs. tea, coffee, & calcium.
Daily Bioavailability Telemetry Live Simulation
Recommended RDA
32.4mg
Total Gross Ingested
27.4mg
Net Absorbed (Est.)
2.85mg
Absorption Efficiency
10.4%
Close to target (84.6% gross, optimized absorption)
Key Strategy: Move black tea 60-90 minutes away from breakfast oats to increase non-heme absorption by up to 2.5x.

Interactive Daily Meal Tray

Toggle enhancers & inhibitors to observe instantaneous bioavailability shifts

Maximizing Non-Heme Absorption (Enhancers)

Ascorbic acid (Vitamin C) reduces ferric (Fe³⁺) to soluble ferrous (Fe²⁺) iron and prevents insoluble chelation in the duodenum.

  • 50–100 mg Vitamin C: Triples non-heme absorption from plant sources (lentils, beans, tofu, greens).
  • Citrus & Bell Peppers: Add fresh lemon juice or sliced bell peppers directly to grain and legume bowls.
  • Fermentation & Sprouting: Reduces phytates that bind mineral ions in grains and nuts.

Managing Potent Inhibitors (Timing Strategy)

Polyphenols, tannins, and supplemental calcium form insoluble complexes with non-heme iron, blocking enterocyte uptake.

  • Coffee & Black Tea: Ingestion with meals reduces non-heme iron absorption by 60% to 90%. Delay 1–2 hours.
  • Calcium Supplements & Milk: Competes directly with divalent metal transporter 1 (DMT1). Separate by 2 hours.
  • High-Dose Antacids: Reduced stomach acidity impairs iron solubilization. Discuss timing with your clinician.