No, milk is not a significant source of iron. While milk does contain some iron, the amount is relatively low, and the iron present is not easily absorbed by the body. This is because milk contains non-heme iron, which is less bioavailable than heme iron found in meat and other animal products. Furthermore, the calcium and other components in milk can actually interfere with the absorption of iron from other dietary sources.
Why Milk is a Poor Source of Iron
Several factors contribute to milk's poor iron content and bioavailability:
- Low Iron Content: Milk naturally contains only a small amount of iron.
- Non-Heme Iron: The iron in milk is non-heme iron, which is less readily absorbed than heme iron.
- Absorption Interference: Calcium and other components in milk can hinder the absorption of iron from other foods consumed at the same time. [This is supported by the reference stating that "Milk and milk substitutes are poor sources of iron. Milk interferes with the body's ability to absorb iron from food and supplements."]
This is consistent with information from multiple sources including the fact that "Milk is not high in iron content." and further research indicates that "Cow's milk contains predominantly non-heme iron, which is much less digestible than heme iron". Fortified milks are an exception, as noted in the reference detailing iron-fortified milk for infants. However, regular cow's milk is not considered a good source of iron for meeting dietary needs.
While some fortified milks may add iron to increase its nutritional value [as evidenced by the reference detailing Enfamil Liquid Human Milk Fortifier High Protein], relying on milk as a primary source of iron is not recommended. Individuals seeking to increase their iron intake should focus on iron-rich foods such as red meat, poultry, fish, beans, lentils, and leafy green vegetables.
