Consuming iron and vitamin C together may be better than alone, increasing absorption of non-heme (plant) sources of iron.
Iron is a vital nutrient that contributes to the correct functioning of the human body. It is found in red blood cells and transports oxygen throughout the body through the blood stream. Additionally, it removes waste such as carbon dioxide, transporting it to the lungs to be exhaled.
Iron is the most common nutritional deficiency in the United States. It is most common among young children and pregnant women due to rapid growth, girls/women of child bearing age due to menstruation and vegetarians. Signs of iron deficiency include fatigue, pale skin and fingernails, weakness, dizziness, frequent headaches and an inflamed tongue (glossitis). However, these symptoms only arise when iron deficiency has reached the classification of anemia; where the iron stores have become so depleted there is not enough iron containing red blood cells to transport the oxygen the body needs. It is important to get iron levels tested regularly in order to catch a deficiency before it progresses to anemia.
Iron is found in foods such as meats, beans (black, pinto, kidney, soy and lentils), dark green leafy vegetables and fortified breakfast cereals. Iron originating from meats (heme iron) and plant sources (non-heme iron) are absorbed differently; the body does not absorb the plant sources as well. It has been found that vitamin C can increase the amount of iron that the body absorbs from plant sources, the non-heme iron. Vitamin C is found in foods such as citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwis.
Try pairing the mineral iron with vitamin C to have maximal absorption from non-heme (plant) sources. Breakfast is a great time to consume this dynamic duo! Add sliced strawberries to oatmeal, or have a glass of orange juice alongside a bowl of iron fortified cereal. To be considered a good source of a mineral, a food must contain 20 percent or more of the recommended daily allowance. Take a look at the nutrition label of your cereal to ensure it contains enough iron. Many contain up to 100 percent!
While it is always preferable to obtain nutrients from real food, the source of the vitamin C does not impact how well the iron is absorbed. For example, vitamin C obtained from eating a grapefruit will have the same impact on increasing iron absorption as that of vitamin C coming from a multi-vitamin supplement.
For more information on health and nutrition visit the Michigan State University Extension website at http://msue.anr.msu.edu/topic/info/food_health.
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FAQs
Consuming iron and vitamin C together may be better than alone, increasing absorption of non-heme (plant) sources of iron. Iron is a vital nutrient that contributes to the correct functioning of the human body. It is found in red blood cells and transports oxygen throughout the body through the blood stream.
Is it best to take iron and vitamin C together? ›
It plays a variety of critical roles, like carrying oxygen in your blood, providing you with energy and improving your brain function. But when your body can't get enough iron out of the iron-rich foods that you eat, adding vitamin C to the equation (aka your meal) can actually help you better absorb iron.
What is the best iron and vitamin C food combinations? ›
Vitamin C. To increase iron absorption, include foods that are high in vitamin C, or ascorbic acid, in the same meal as iron-rich foods. For example, eat a salad containing peppers and tomatoes with a steak or lentils. Or, drink a glass of orange juice alongside a fortified breakfast cereal.
How much vitamin C is needed to absorb iron? ›
It has been reported that iron absorption gradually increases from 0.8% to 7.1% when increasing amounts of ascorbic acid, ranging from 25 to 1000 mg, are added to a liquid formula meal containing 4.1 mg of nonheme iron.
What is the reaction between vitamin C and iron? ›
Under certain conditions ascorbic acid causes the reduction of ferric to ferrous iron, resulting in an increase of ROS production, in particular hydroxyl radical production, leading to oxidation to ascorbyl radicals and dehydroascorbic acid.
What vitamins should not be taken together with iron? ›
Do not take iron supplements and antacids or calcium supplements at the same time. It is best to space doses of these 2 products 1 to 2 hours apart, to get the full benefit from each medicine or dietary supplement.
What are the side effects of iron and vitamin C tablets? ›
Constipation, diarrhea, or upset stomach may occur. These effects are usually temporary and may disappear as your body adjusts to this medication. If any of these effects last or get worse, tell your doctor or pharmacist promptly. Iron may cause your stools to turn black, which is not harmful.
Which food best to avoid taken together with iron supplement? ›
You should wait at least 2 hours after having these foods before taking your iron supplements. Foods that you should not eat at the same time as you take your iron include: High fiber foods, such as whole grains, raw vegetables, and bran. Foods or drinks with caffeine.
How to increase iron levels quickly? ›
Choose iron-rich foods
- Red meat, pork and poultry.
- Seafood.
- Beans.
- Dark green leafy vegetables, such as spinach.
- Dried fruit, such as raisins and apricots.
- Iron-fortified cereals, breads and pastas.
- Peas.
The short answer is yes, you can take iron and vitamin D together. Vitamin D does not affect iron absorption and oxidation like some other vitamins do, such as vitamins A and C have been suggested to enhance iron absorption.
Our data suggest that to maximize efficacy, ferrous iron supplements should be consumed in the morning, away from meals or coffee, and with an AA-rich food or beverage.
What blocks iron absorption? ›
Inhibitors of iron absorption include phytate, which is a compound found in plant-based diets that demonstrate a dose-dependent effect on iron absorption. Polyphenols are found in black and herbal tea, coffee, wine, legumes, cereals, fruit, and vegetables and have been demonstrated to inhibit iron absorption.
What stops you from absorbing iron? ›
Tea, coffee and wine contain tannins that reduce iron absorption by binding to the iron and carrying it out of the body. Phytates and fibres found in wholegrains such as bran can reduce the absorption of iron and other minerals.
Does coffee affect iron absorption? ›
Some studies have shown coffee and other caffeinated beverages can reduce iron absorption. For example. Drinking a cup of coffee while eating a hamburger can reduce iron absorption by up to 39%. Or when you drink a cup of instant coffee with a piece of bread, it inhibits iron absorption by 60–90%.
Can you take too much iron and vitamin C? ›
Additionally, iron overload is more likely to occur if you consume excess iron in supplement form. Since vitamin C increases iron absorption, consuming too much of it is a concern for individuals with conditions that lead to iron accumulation in the body.
What supplements should not be taken with vitamin C? ›
Vitamin C and B12
It's not advised to take vitamin C and vitamin B-12 at the same time, says Litt. That's because high doses of vitamin C can reduce the amount of vitamin B-12 that's absorbed and metabolized by the body, she says. Be sure to take vitamin C at least two hours after vitamin B-12.
Should you take vitamin C if you have high iron? ›
Vitamin C increases the absorption of nonheme iron. Due to this, people with hemochromatosis should avoid vitamin C supplements. The amount of vitamin C in fruits and vegetables is generally too low to have a significant effect on iron absorption.
What is the best time to take iron vitamins? ›
Iron is best absorbed when taken on an empty stomach, with water or fruit juice (adults: full glass or 8 ounces; children: ½ glass or 4 ounces), about 1 hour before or 2 hours after meals.
