Popular Conditions & Diets

Phytates and health — separating myth from science

Long vilified by paleo pundits as "anti-nutrients", phytates are getting a second look... and it's long overdue.

Long read

September 9, 2025

Key Takeaway

Phytates aren’t nutrient villains, they’re naturally occurring plant compounds with well-documented protective effects on metabolic, bone, kidney, and cellular health. While they can reduce mineral absorption at a single meal, real-world deficiencies are rare in diverse diets and easily mitigated through cooking methods and smart food pairings. For most people, the benefits far outweigh the drawbacks.

What are Pphytates?

Phytates are the molecular storage form for phosphorus in plants, and their ability to attach to minerals (aka chelation) is what makes them so useful to living things. They're also the compound behind the term phytic acid, which is the version of phytate before it binds to a mineral.

In nature, phytates are crucial for protecting seeds and supporting their growth in early stages. In our bodies, however, they've earned a somewhat less positive reputation. Because humans lack the enzyme phytase, our digestive systems can't break down phytates very well. This means that when we eat them alongside mineral-rich foods, some of those precious minerals get tied up and pass through unabsorbed.

In a nutshell, the core of the phytate controversy is their (very real) chelating power. But do phytates actually cause nutrient deficiencies in the real world? The impact might not be as dire as you think.

What do they do in the body?

Since phytates effectively bind to minerals in the digestive tract, particularly calcium, magnesium, iron, and zinc, it's true that . However, it's only true of the minerals present at that specific meal, and not equally for everyone. Factors like cooking method and smart food pairings (to be outlined below), as well as vitamin D status and overall gut health, all affect how much of an actual issue phytates will be for any one individual.

Oatmeal With Berries — Neapolitan Oatmeal

Neuroprotective

Sometimes chelation of minerals can be a very good thing, like when phytates chelate toxic heavy metals, such as lead and cadmium, associated with cognitive decline. Scientists have suggested that the potential ability of phytates to slow pathology of neurodegenerative diseases like Parkinson's and Alzheimer's more than makes up for any possible downside to consuming them.

Mouse studies have even shown that direct administration of phytic acid can protect against Alzheimer's development by modulating autophagy (controlled cellular recycling) and reducing amyloid plaque formation in the brain.

Bone health

Since they bind to minerals like calcium, osteoporosis is sometimes named as a specific concern for heavy phytate consumers. In fact, the opposite seems to be true. Diets high in phytic acids actually inhibit bone resorption and protect against skeletal mineral depletion.

In summary

Phytates, or phytic acid, are found naturally in nearly every plant seed. They've been called "anti-nutrients" because they bind to essential minerals like iron, calcium, and zinc, thereby making them harder for the body to absorb.

But this so-called drawback also seems to come with impressive benefits, including cancer prevention, protection against osteoporosis and kidney stones, and improved overall metabolic health.

The fact of the matter is that, when all is said and done, it's pretty unusual for anyone to get a nutrient deficiency from eating beans, nuts or seeds. In a well-balanced diet, the downsides are negligible- and can be further cancelled out by how foods are cooked and combined.

The benefits, however, are very real.

Phytate FAQs

Q: Should I avoid phytates if I'm low in iron or calcium? Not necessarily. But it may be helpful to avoid combining mineral supplements with high-phytate meals. Making liberal use of tried-and-true food prep strategies like soaking, fermenting, or pressure-cooking can also be greatly beneficial.

Q: Do phytates cause mineral deficiency? Generally, they do not. It's only in cases of extreme, monotonous diets like unvaried grain-based subsistence. For anyone eating a diverse and balanced diet, it's essentially a non-issue.

Q: What's the best way to reduce phytates in my meals? Sprouting, soaking, fermenting, pressure-cooking, and boiling all work. Pairing with vitamin C-rich foods (even a squeeze of lemon juice) is a great way to boost mineral absorption for overcoming the phytate chelation effect.

Akond, A. S. M. G., Crawford, H., Berthold, J., Talukder, Z. I., & Hossain, K. (2011). Minerals (zn, Fe, ca and mg) and Antinutrient (phytic acid) constituents in common bean. American Journal of Food Technology, 6(3), 235–243. https://doi.org/10.3923/ajft.2011.235.243

Andrews, R. (2021, October 29). Phytates and phytic acid. here’s what you need to know. Precision Nutrition. https://www.precisionnutrition.com/all-about-phytates-phytic-acid#:~:text=Phytate%20=%20phytic%20acid%20bound%20to,150%2C000%20health%20&%20fitness%20professionals%20certified

Anekonda, T. S., Wadsworth, T. L., Sabin, R., Frahler, K., Harris, C., Petriko, B., Ralle, M., Woltjer, R., & Quinn, J. F. (2011). Phytic acid as a potential treatment for alzheimer’s pathology: Evidence from animal and in vitro models. Journal of Alzheimer’s Disease, 23(1), 21–35. https://doi.org/10.3233/jad-2010-101287