Phytic Acid – Effects, Sources and Health
Phytic acid is a natural compound found in plant-based foods that binds minerals and can reduce their absorption in the body.
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Phytic acid is a natural compound found in plant-based foods that binds minerals and can reduce their absorption in the body.
What is Phytic Acid?
Phytic acid (chemically known as inositol hexaphosphoric acid) is an organic phosphorus compound that occurs naturally in many plant-based foods. It is classified as an antinutrient because it can reduce the intestinal absorption of certain essential minerals. In plants, phytic acid serves as the primary storage form of phosphorus and plays an important role during seed germination.
Sources
Phytic acid is found in particularly high concentrations in the following foods:
- Whole grains (e.g., wheat, rye, oats, corn)
- Legumes (e.g., beans, lentils, chickpeas)
- Nuts and seeds (e.g., almonds, sesame, flaxseeds)
- Oilseeds (e.g., sunflower seeds, pumpkin seeds)
The phytic acid content varies considerably depending on the plant species, growing conditions, and degree of processing.
Mechanism of Action
Phytic acid has a strong capacity to bind divalent metal ions. In the gastrointestinal tract, it forms insoluble complexes with minerals such as iron, zinc, calcium, magnesium, and manganese. These complexes, known as phytates, cannot be broken down by the human body because humans lack or produce only very small amounts of the enzyme phytase. As a result, these minerals are not absorbed from the intestine and are excreted in the stool.
Health Significance
Potential Negative Effects
Chronically high consumption of phytic acid-rich foods without adequate countermeasures can contribute to mineral deficiencies in certain population groups:
- Iron deficiency and anemia: Phytic acid strongly inhibits the absorption of non-heme iron from plant sources.
- Zinc deficiency: Zinc is also strongly bound, which is particularly relevant in predominantly plant-based diets.
- Calcium and magnesium deficiency: Possible especially in monotonous diets.
Those most at risk include people with limited dietary variety, vegans and vegetarians, pregnant women, and populations in developing countries with high cereal-based diets.
Potential Positive Effects
More recent research suggests that phytic acid may also have health-promoting properties:
- Antioxidant activity: Phytic acid can scavenge free radicals and reduce oxidative stress.
- Cancer prevention: Some studies suggest that phytate (IP6) may have antiproliferative effects on certain cancer cells, although the evidence in humans remains limited.
- Protection against kidney stones: By binding calcium in the urine, phytic acid may help prevent the formation of calcium oxalate kidney stones.
- Blood sugar regulation: Phytic acid can slow starch digestion, thereby blunting postprandial blood glucose spikes.
Reducing Phytic Acid in Foods
Several preparation techniques can significantly reduce the phytic acid content of foods:
- Soaking: Soaking legumes and grains overnight in water and discarding the soaking water reduces phytate levels.
- Fermentation: In sourdough bread, lactic acid bacteria actively break down phytic acid, substantially increasing the bioavailability of minerals.
- Sprouting: Germinating seeds and legumes activates the plant's own phytase enzyme, which degrades phytic acid.
- Cooking: Elevated temperatures can partially inactivate phytic acid.
- Milling and dehulling: Since phytic acid is concentrated primarily in the outer bran layer, milling and peeling can reduce its content.
Clinical Relevance and Diagnosis
Mineral deficiencies related to phytic acid are typically diagnosed indirectly through blood tests measuring levels of iron (ferritin, transferrin), zinc, calcium, and magnesium. A detailed dietary history helps establish the connection to a phytate-rich diet. In clinical practice, targeted nutritional counseling is the most important intervention.
Recommendations
For most people following a balanced mixed diet, phytic acid does not pose a significant concern, as simultaneously consumed animal products and vitamin C enhance mineral absorption. However, individuals following a strictly plant-based diet or those with increased mineral requirements should pay attention to appropriate food preparation methods (soaking, fermentation) and ensure adequate intake of iron and zinc. Medical or nutritional counseling should be sought if deficiency is suspected.
References
- Schlemmer U. et al. (2009): Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. Molecular Nutrition and Food Research, 53(S2), S330–S375. DOI: 10.1002/mnfr.200900099
- Hurrell R., Egli I. (2010): Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition, 91(5), 1461S–1467S. DOI: 10.3945/ajcn.2010.28674D
- Gibson R.S. et al. (2018): A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods used in low-income countries. Food and Nutrition Bulletin, 39(1 Suppl), S3–S23. DOI: 10.1177/0379572118762493
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