Can you take Iron and Zinc together?
Take them at different times. Both minerals use the same intestinal transporter, so co-administration reduces absorption of each.
Severity
Caution
Evidence
strong
Timing
Separate by 2+ hours.
How it works
Iron and zinc compete for DMT1 (divalent metal transporter 1) in the intestinal lining.
At supplement doses above 25 mg of either mineral, co-administration can reduce absorption by 30–50%. At lower doses found in food, the competition is smaller. A two-hour gap largely eliminates it.
What to do
Iron on an empty stomach in the morning, zinc with dinner. Pair iron with Vitamin C to maximise its uptake independently.
Frequently asked
Should I separate Iron and Zinc?
Consider separating them. Separate by 2+ hours. Consult a healthcare professional for personalised advice.
Why do Iron and Zinc interact?
Iron and zinc compete for DMT1 (divalent metal transporter 1) in the intestinal lining.
How strong is the evidence for this interaction?
The evidence is strong, supported by multiple published studies and clinical data.
About these supplements
Other Iron interactions
Other Zinc interactions
Related reading
Check your full stack
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1 flagZinc and Iron compete for the same absorption pathway. Take at least 2 hours apart.
Supplements
This information is for educational purposes only. It is not medical advice and does not diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional.