*Increasing with molasses*
From Judee on PR:
I've read where a lot of people who had been taking supplements said taking blackstrap molasses worked better for absorption and their test numbers went up when they used that instead.
*Vitamin C dramatically increases absorption*
From:
https://anemiacentral.com/iron-absorption/
[Site includes study references]
* ...the amount and timing of Vitamin C also matters greatly, so just saying that Vitamin C increased iron absorption is not enough...
* Vitamin C’s importance in this piece of the puzzle for iron absorption can’t be stated emphatically enough since iron absorption may even rely on the presence of Vitamin C to occur. In fact, there have been many cases of iron deficiency being resolved only when Vitamin C was added!
* [Absorption] First of all, Vitamin C doesn’t just improve iron absorption, it DRAMATICALLY increases it. This is an extremely well-studied subject, and studies using even minimal amounts of Vitamin C with iron minimally show a doubling in the amount of absorption of iron, and maximally up to 6 times.
* [Dose] The dosage of Vitamin C for the maximum iron absorption is surprisingly small. Basically any amount of Vitamin C improved iron absorption. Even dosages as seemingly insignificant as 20 mg were effective at improving iron absorption,. While larger amounts improved absorption even more, it seems that maximum absorption peaks at just 100 mg of Vitamin C.
* [Timing] This is good news since it’s pretty easy to get 100 mg of Vitamin C when you eat basically any fresh, uncooked fruit. But Vitamin C content drastically decreases when food is cooked or stored, additionally, the _Vitamin C must be taken or eaten at the same time_ as the iron supplements or iron rich meal. That might not sound hard, just have some fresh vegetables with red meat at dinner, right? Wrong. Iron is absorbed poorly or not at all in the evening meal, so your steak is almost worthless for its iron content. This is because iron is maximally absorbed first thing in the morning when the hormone Hepcidin is lowest.