Can You Take Anthocyanins and Iron Together?

May affect absorption

The short answer

Anthocyanins are polyphenolic flavonoids that chelate iron through their catechol and galloyl groups, significantly reducing non-heme iron absorption. Studies show polyphenols can reduce iron absorption by 50-90%.

How to arrange timing

Separate Anthocyanins and iron supplements by at least 2 hours. Anthocyanins are strong iron chelators.

Reference

Reference noted for this combination: Hurrell RF, et al. Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. Br J Nutr. 1999;81(4):289-295.

Important context

Whether supplements suit you together also depends on dose, product formulation, health conditions, and medication use. Ask a doctor or pharmacist first if you take medication, are pregnant or breastfeeding, or have a chronic condition.