Iron is a trace element necessary for human life. Although iron deficiency is prevalent in children and women, only 2 percent of men suffer from insufficient iron, states the Wrong Diagnosis website. Vitamin C, or ascorbic acid, is not produced within humans as it is in many other animals and mammals. Both iron and vitamin C must be supplemented or obtained through food.
Function
Iron and vitamin C perform specific and important functions. Iron is involved in the regulation of cell growth as well as helping proteins transport oxygen, according to The Office of Dietary Supplements. Oregon State University says vitamin C, a water-soluble vitamin, is vital for the synthesis of collagen and norepinephrine. Vitamin C is also an antioxidant that protects molecules in the body from free radical damage.
Sources
There are two types of iron: heme and non-heme. Heme iron comes from hemoglobin in meat. Non-heme iron is found in fortified cereals, whole grain breads, some beans and eggs. Vitamin C is found in citrus fruits such as oranges, grapefruits, lemons and limes. Spinach, beets, asparagus, broccoli and cabbage are adequate sources of both vitamin C and iron, states Self Nutrition Data.
Significance
Vitamin C helps the body absorb non-heme iron. Non-heme iron makes up 85 to 90 percent of the iron you acquire through diet. However, according to Ohio State University, only 2 percent of non-heme iron is absorbed by the body. Vitamin C creates a chemical reaction that allows the body to successfully absorb more non-heme iron.
Considerations
Those at risk for low iron, writes FamilyDoctor.org, are children undergoing rapid growth spurts, women who partake in "fad diets," pregnant women and women with heavy menstrual cycles. Iron deficiency causes anemia, pale skin, shortness of breath, rapid heart rate, decreased appetite, menstrual pain and brittle hair and nails. By increasing your intake of iron-rich foods along with a vitamin C supplement, your iron deficiency can be corrected.
Warning
Although vitamin C does help with the absorption of iron, taking both supplements together might be harmful to the lining of the stomach and digestive tract, suggests Rejuvenation Science in the article "Simultaneous Supplementation with Vitamin C and Iron Bad for GI Tract: A Multivitamin Should Not Include Iron." Iron is best obtained through food unless a doctor suggests otherwise. Try to eat foods rich in both iron and vitamin C, and if you must supplement one, choose to supplement vitamin C.
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