Iron and vitamin C are both important nutrients in the diet, essential for maintaining good health. Iron occurs in two forms in food, and its absorption can be significantly improved by including vitamin C with meals. Vitamin C can also increase the benefits of supplemental iron taken for iron deficiency.
Dietary Iron
Iron is a required mineral obtained from the diet that is important for normal red blood cell development, oxygen transportation and numerous other cell functions. Red meat, poultry and fish supply the most easily absorbed form of iron, which is attached to the heme molecule myoglobin in muscle cells, according to VeganHealth.org. Most plants contain a non-heme form of iron, which is not as easily absorbed as heme iron without several steps occurring in the stomach and small intestine.
Vitamin C
Vitamin C is a water-soluble vitamin, meaning it is not stored by the body and must be regularly replaced from dietary sources. Vitamin C is an antioxidant, and is necessary for normal growth, repair and maintenance of many tissues, according to MedlinePlus. Essentially all fruits and vegetables contain the vitamin, with highest levels found in citrus fruits, green peppers, tomatoes and leafy green vegetables. Taking vitamin C with a meal containing iron increases the body's ability to more effectively absorb the iron present.
Iron Deficiency
The most common nutritional deficiency in the U.S. is iron deficiency, as reported by the Centers for Disease Control and Prevention. Rapid growth in childhood, pregnancy or unusual blood loss can all lead to increased iron requirements and depletion of iron stores in the body. Poor dietary intake can contribute to iron deficiency, especially in a vegan diet with only non-heme iron sources, as can overuse of antacids and some medications for stomach ulcers.
Enhancing Dietary Iron Intake
If daily iron intake is inadequate for metabolic needs, dietary changes can help increase iron levels, as discussed by the American Society of Hematology. Eating more foods rich in iron, particularly meats, poultry and fish, will supply the most easily absorbed iron. Leafy green vegetables, beans, peas and iron-fortified grains and cereals are additional good sources. Including vitamin C in the same meal can enhance absorption of non-heme iron from these vegetable sources.
Supplemental Iron
The treatment of iron deficiency usually requires greater amounts of replacement iron than offered by diet or multivitamins alone. The usual dose of supplemental elemental iron is in the range of 150 to 200 mg per day, and should be determined in discussion with a health care practitioner. Some doctors will recommend taking vitamin C at the same time as iron tablets to help with iron absorption.
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