Iron bisglycinate and Coffee: interaction, severity and spacing
Iron bisglycinate and Coffee interact because polyphenols in coffee, chiefly chlorogenic acid, bind non-heme iron in the gut and can reduce its absorption by 40-60% when consumed within an hour. Take them 1 hours apart. Moderate risk.
The interaction in detail
| Pair | Iron bisglycinate and Coffee |
|---|---|
| Type | Food interaction |
| Severity | Moderate |
| Required spacing | 1 hours minimum |
| Onset | At the time of dosing |
Mechanism
Polyphenols in coffee, chiefly chlorogenic acid, bind non-heme iron in the gut and can reduce its absorption by 40-60% when consumed within an hour.
What to do
Wait at least one hour after iron before coffee — ideally longer. Take iron with vitamin C instead.
How to fit both into one day
Non-heme iron absorbs best on an empty stomach with vitamin C. Coffee, tea and calcium can halve absorption, so keep them two hours away.
Putting Iron bisglycinate in the morning and Coffee in the evening satisfies the 1-hour separation without disrupting either one's absorption window.