Can I take iron and zinc together?
Not at the same time if the iron dose is high. NIH says taking supplements with 25 mg of elemental iron or more at the same time as zinc supplements can reduce zinc absorption and blood zinc levels [1]. NHS advice for ferrous sulfate tablets says they can stop zinc working as well as it should [3].
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What the sources say about iron and zinc
NIH says taking supplements containing 25 mg of elemental iron or more at the same time as zinc supplements can reduce zinc absorption and plasma zinc concentrations [1][2]. NIH adds that the iron added to enriched or fortified foods does not significantly interfere with zinc absorption, because the form used in fortification is poorly soluble in the gut and does not compete strongly with zinc [1]. The NHS lists supplements containing zinc among those to tell a pharmacist or doctor about before starting ferrous sulfate, and says ferrous sulfate can stop zinc working as well as it should [3]. The NIH fact sheets describe iron lowering zinc absorption; they do not describe zinc lowering iron absorption [1][2].
How to time them
No official source gives a set number of hours between iron and zinc; NIH describes the effect only when they are taken at the same time [1]. For prescribed iron, the NHS advises leaving a gap between ferrous sulfate and other medicines and asking a doctor or pharmacist how long it should be [3]. NHS advice is that ferrous sulfate works best on an empty stomach, 30 minutes before or 2 hours after eating, but it can be taken with or after food if it upsets your stomach [4]. The NIH zinc fact sheet does not name a best time of day for zinc or say whether to take it with food [1].
Who should ask a doctor or pharmacist first
Ask a pharmacist first if you take quinolone or tetracycline antibiotics or penicillamine, which NIH says can interact with zinc [1]; the NHS lists examples of these for ferrous sulfate too, along with levothyroxine, levodopa, antacids and bisphosphonates [3]. Ask a doctor before taking iron if you have hemochromatosis, a condition that causes iron to build up in the body [2]. NIH notes that people with digestive disorders or who have had weight-loss surgery are more likely to have low zinc intakes or status [1]. If you are pregnant, ask your doctor or midwife: NIH notes that zinc needs rise in pregnancy [1] and that guidelines on iron supplements in pregnancy vary [2].
Supin schedules what you take around each other
Supin builds your routine by time of day and keeps iron out of the slot with calcium, magnesium or zinc.
Questions people ask next
NIH says the iron added to enriched or fortified foods does not significantly interfere with zinc absorption [1].
No official source names a best time of day for either. The NHS says ferrous sulfate works best on an empty stomach, 30 minutes before or 2 hours after eating [4].
No source says which to take first. NIH only describes the effect of taking them at the same time [1].
Sources
- Zinc: Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
- Iron: Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
- Taking ferrous sulfate with other medicines and herbal supplements — NHS
- How and when to take ferrous sulfate — NHS
Educational information, not medical advice, and not a recommendation for you. Check with your doctor or pharmacist before starting, combining or changing supplements, especially if you take medication, are pregnant or have a health condition. Supin sells a subscription, not supplements. Last reviewed .