Vitamin C helps to absorb iron

Iron is vital to our health and well-being. It plays an important role in supporting the immune system and helping to transport oxygen throughout the body. Iron deficiency can cause problems ranging from fatigue to energy loss.

However, with today's busy lifestyles, getting enough iron from meals can sometimes be a challenge. Vitamin C has been shown to aid in iron absorption, so it is often recommended to consume both at the same time.

The relationship between iron vitamins absorption

How do vitamin C and iron work together? Simply put, the combination of iron and vitamin C helps the body absorb more of this important mineral.

Dietary iron comes from two sources:

Heme iron is found in animal foods such as red meat, chicken, and fish. Non-heme iron is abundant in plant foods, including whole grains, legumes, fruits, and vegetables.

Non-heme iron tends to be more easily absorbed by the body than heme iron from animal sources.

Vitamin C helps the body dissolve and absorb iron. Drinking a glass of orange juice with your steak, or drizzling lemon juice over a salad, can help improve iron absorption.

But that's not enough. Today’s busy lifestyles make it difficult for us to get enough iron from diet alone. Many people don't realize that some daily habits, such as drinking tea or coffee after meals, can inhibit iron absorption. Iron supplementation is a convenient way to ensure your body is getting enough iron.

If you are taking iron supplements that need to be converted into the correct form for absorption, taking vitamin C supplements will increase absorption. A glass of orange juice or a similar drink with a meal is not enough. However, active iron is absorbed in the correct form and protected in its protein matrix to the lower gastrointestinal tract, where it is absorbed. So when you take active iron, you don't need vitamin C supplements.

Should iron supplement with vitamin c be taken at the same time?

It is perfectly safe to consume both vitamin C and iron-rich foods at the same time. Experts recommend that sources of vitamin C do not affect iron absorption. So, supplements are just as effective as eating lots of foods rich in vitamin C.

However, some people find it difficult to tolerate the high doses in certain vitamin C supplements. In rare cases, it can cause nausea or diarrhea.

For some people, iron and vitamin C supplements are fine. The benefits of getting enough iron, energy and passion outweigh the low risks.

Alternatives to iron absorption 

Eating foods high in iron and vitamin C is the number one way to support iron absorption. We then determined which foods should be included in the diet to maximize the absorption of vitamin C and iron.

It's also important to know what foods to avoid and when. As we have seen, drinking a cup of tea or coffee after a meal may adversely affect iron absorption. Likewise, eggs, whole grain cereals, and dietary fiber can affect the body's ability to absorb iron. You don't have to give up all these foods. You can have a cup of tea between meals.

Some studies suggest that calcium also hinders the absorption of iron. If you want to increase your iron content, you should consider avoiding calcium-rich foods that are high in iron (milk, cheese, etc.).

Foods rich in iron plus vitamin c

We've identified sources of dietary iron, but what about foods rich in vitamin C and iron? Fruits and vegetables are the best sources of vitamin C. Here are some food options that meet both criteria.

Spinach: This superfood provides a rich supply of iron and vitamin C in one go.

Broccoli: Eaten raw in a delicious salad, it's high in iron and vitamin C.

Leafy greens: Cooked kale or Swiss chard contain high levels of iron and vitamin C.

Potatoes: Regular potatoes are also high in iron and vitamin C and are best eaten with their skins on, as they contain the most nutrients.

You might also consider pairing foods rich in vitamin C with iron-rich foods, like adding delicious, chopped strawberries to your oatmeal breakfast; combining sweet red peppers, spinach leaves, and lemon vinaigrette for a meal A nutritious meal that can also be paired with red meat.