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What is the Connection Between Iron and Vitamin C?

Iron and Vitamin C share a vital relationship; Vitamin C enhances iron absorption in the body, especially non-heme iron from plant sources. This synergy is crucial for preventing anemia and supporting overall health. Intrigued? Discover how incorporating both nutrients into your diet can significantly boost your well-being. What foods will you combine to harness this power duo? Continue reading to find out.
Vanessa Harvey
Vanessa Harvey

Iron absorption is significantly increased by the presence of vitamin C, also known as ascorbic acid. Iron and vitamin C also also work together in that vitamin C plays a vital role in the synthesis of red blood cells, and iron is a vital component of hemoglobin, which is found in red blood cells. Another connection is evident when considering that vitamin C is essential for the integrity of the blood vessels of the body.

Although vitamin C greatly increases iron absorption, this is true only when speaking of the ingestion of all-natural iron from foods rich in the mineral, such as green leafy vegetables or whole heirloom grains such as spelt. There is no benefit when the iron ingested is from a supplement, including a multivitamin or mineral supplement. Equally important for the increase in iron absorption is the need to consume foods that are rich in vitamin C, like citrus fruits or greens, at the same time of consuming iron-rich foods. Pure pharmaceutical-grade ascorbic acid, which comes in the form of a powder, can be taken at a meal containing iron-rich foods.

Large doses of vitamin C may cause headache and fatigue.
Large doses of vitamin C may cause headache and fatigue.

Red blood cells are responsible for the transportation and delivery of oxygen to every tissue in the body in order to keep them alive and healthy. These functions are made possible by hemoglobin, a compound found in red blood cells, which contains iron. Vitamin C is essential for the production of red blood cells generally. The connection between iron and vitamin C is further realized when one considers the importance of the integrity of blood vessel walls.

Vitamin C does not increase iron absorption when the iron is ingested in the form of a supplement.
Vitamin C does not increase iron absorption when the iron is ingested in the form of a supplement.

Women and people suffering from poor circulation or iron-deficiency anemia may need to add both iron and vitamin C to their diet. Only about 10% of the iron ingested through food is actually absorbed when the body is not deficient of the nutrient, but as much as 35% is absorbed when there is a deficiency. That percentage can be increased even more if care is taken to ingest vitamin C during iron-rich meals.

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Discussion Comments

anon308481

I found the information on the article very enlightening,and quite useful regarding my dietary guidelines.

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    • Large doses of vitamin C may cause headache and fatigue.
      By: lithian
      Large doses of vitamin C may cause headache and fatigue.
    • Vitamin C does not increase iron absorption when the iron is ingested in the form of a supplement.
      By: jam4travel
      Vitamin C does not increase iron absorption when the iron is ingested in the form of a supplement.
    • Prolonged menstrual bleeding can lead to symptoms of iron-deficiency anemia.
      By: Vlad Ivantcov
      Prolonged menstrual bleeding can lead to symptoms of iron-deficiency anemia.
    • Vitamin C plays a vital role in the synthesis of red blood cells, and iron is a vital component of hemoglobin, which is found in red blood cells.
      By: Dmitry Sunagatov
      Vitamin C plays a vital role in the synthesis of red blood cells, and iron is a vital component of hemoglobin, which is found in red blood cells.
    • Citrus fruits naturally contain high levels of vitamin C.
      By: dream79
      Citrus fruits naturally contain high levels of vitamin C.