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Do Iron and Manganese Compete?
They are linked: iron deficiency raises manganese absorption and can make manganese toxicity worse.[1]
Based on NIH Office of Dietary Supplements — Manganese fact sheet · Updated October 10, 2026
Iron status changes how much manganese is absorbed[1]
Iron intake and iron stores move inversely with manganese absorption, possibly because the two share a transporter in the gut; iron deficiency increases manganese absorption.
Iron deficiency raises manganese absorption and can make manganese toxicity worse.
Source [1]Manganese: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. (ods.od.nih.gov)
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- Does Vitamin A Help Iron?Vitamin A is needed to mobilise iron, so if iron and vitamin A are both short, address both.
- Does Riboflavin (Vitamin B2) Help Iron?Riboflavin is needed to use iron, so check riboflavin sources such as dairy, eggs and fortified grains when iron is short.
- Do Coffee and Tea Block Iron Absorption?Coffee and tea can inhibit iron absorption: in a study in adults, coffee and tea drunk with a bread meal cut the iron absorbed from it.
- Do Whole Grains and Beans Block Iron?Phytate in grains and beans lowers non-heme iron absorption, but in a typical western diet the effect matters little for most people’s iron status.
- Does Soy Affect Iron Absorption?Soy protein lowers non-heme iron absorption, largely because of its phytate.
- Do Iron and Copper Work Together?Yes. Copper takes part in iron metabolism, and anemia is one effect of copper deficiency, which is uncommon.
Sources
- Manganese: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. ods.od.nih.gov
This page is general information from the cited sources, not medical advice. If you take prescription medication, are pregnant, or manage a health condition, check supplement changes with a pharmacist or doctor.