Many people take over-the-counter products to supplement their diet. However, according to Nutrition.gov, people need to be informed regarding the amount of nutrients needed in addition to dietary sources. Also, there side effects may come with certain nutritional supplements. You should stop taking a supplement if you fear or experience side effects from continued use, says Nutrition.gov.
Iron
Iron is a necessary dietary mineral. Women of child-bearing age need more iron than men do. The recommended daily intake of iron for women between age 19 and 50 is 18 milligrams. For women over the age of 50 and for men in general, it is 8 mg. One of the main functions of iron is the transportation of oxygen to cells. Iron exists in the body's red blood cells in hemoglobin. In muscle cells, iron is found in the myoglobin.
Vitamin C
Vitamin C, or ascorbic acid, is a water-soluble dietary nutrient. Most people get enough vitamin C from dietary sources. The recommended daily intake of vitamin C is about 90 milligrams for men and 75 milligrams for women. Vitamin C is an important antioxidant and protects cells from damage. It is important for maintaining healthy connective tissue and the immune system.
Iron and Vitamin C Interactions
To make sure that iron absorption in the diet is adequate, it can be helpful to eat more vitamin C-rich foods, say researchers Gordon Wardlaw and Anne Smith. To ensure the best iron absorption at any meal, ingesting about 75 mg of vitamin C is optimal. Vitamin C makes iron more absorbable as it passes through the small intestine.
Iron Deficiency/Toxicity
Iron deficiency is common, say Wardlaw and Smith. Pregnant women need to make sure they are getting enough iron, they say. Children need to be kept away from iron supplements due to the potential of poisoning. According to Wardlaw and Smith, no more than 45 mg of iron can be safely taken in one day.
Vitamin C Deficiency/Toxicity
Scurvy is the most serious form of vitamin C deficiency, but it is relatively rare in developed countries, or where foods high in vitamin C are readily available. According to Wardlaw and Smith, a main symptom of vitamin C toxicity is diarrhea. Vitamin C taken in large quantities is mostly excreted by the body. The body can only use up to about 100 milligrams of the vitamin. A 500 mg tablet will not really be absorbed.
References
- "Contemporary Nutrition"; Gordon Wardlaw and Anne Smith; 2009
- "Foundations and Clinical Applications of Nutrition--A Nursing Approach"; Michele Grodner et al; 2007
- Nutrition.gov: Dietary Supplements--Questions To Ask Before Taking Vitamin and Mineral Supplements
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