Non-Heme Iron

Form

Iron from plants and fortified foods. Absorbed through DMT1 in the ferrous state, so it is the form vitamin C rescues and the form phytate, tannins and calcium block.

Relationships

8 connections

Non-Heme Iron chelates

Oxalates

Bind calcium into an insoluble salt. Relevant for calcium uptake and for anyone who forms calcium-oxalate stones.

Phytic Acid

The storage form of phosphorus in seeds, grains and legumes. Grips divalent minerals in the gut so they cannot be absorbed.

Saponins

Bitter surface compounds on quinoa and legumes. Rinsing removes most, and the clinical impact is low.

Tannins

Polyphenols in tea, coffee and cocoa that chelate non-heme iron and can halve its absorption.

Non-Heme Iron competes for transporter with

Calcium

Bone mineral and signalling ion. A large calcium load in the same meal competes with non-heme iron for DMT1.

Non-Heme Iron enhances absorption of

Vitamin C

Cofactor for collagen synthesis and catecholamine production, and the single strongest lever on non-heme iron absorption.

Non-Heme Iron form of

Iron

Carries oxygen in haemoglobin and sits in the active site of several enzymes. Absorption is the bottleneck, not intake, which is why so much of the absorption layer points here.

Non-Heme Iron inhibits absorption of

Dietary Fiber

Feeds the gut microbiome and slows glucose absorption. At high loads in a single meal it also lowers mineral uptake.

Beyond this page

Non-Heme Iron also connects to 1 entry in the applied modules, covering supplements, compounds, hormones and food sources. Those carry the mechanism and the evidence tier behind each link, and they are part of client coaching.

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