Which Vitamin Helps The Body Absorb Iron?

Iron plays a vital role in transporting oxygen to all the cells in the body. The body needs iron to produce hemoglobin, the protein in red blood cells that binds to and carries oxygen. Failing to intake enough iron can lead to iron-deficiency anemia, a condition characterized by fatigue. Many different types of food contain dietary iron, but healthy adults can only absorb approximately 10 to 15 percent of the dietary iron ingested. Eating foods rich in vitamin C along with the dietary iron source helps the body absorb the maximum amount of dietary iron.

Types of Iron

Dietary iron exists in two different forms; heme iron and nonheme iron. Heme iron is derived from hemoglobin, a protein only found in blood. Therefore, animal foods including red meat, fish and poultry serve as the only sources of heme iron. Plant foods like green leafy vegetables, lentils and beans also contain iron but in the form of nonheme iron. Foods fortified or enriched with iron also contain nonheme iron.

Iron Absorption

The human body more readily absorbs heme iron. The National Institute of Health Office of Dietary Supplements reports a dietary heme iron absorption rate of 15 to 35 percent. Other aspects of the diet, including the presence or absence of vitamin C, do not significantly affect the absorption of heme iron. The body absorbs only 2 to 20 percent of the nonheme iron consumed, but other dietary factors can affect the absorption rate. Eating a source of nonheme iron along with foods containing either heme iron or vitamin C can help the body absorb more of the iron.

Vitamin C

Vitamin C, also known as ascorbic acid, performs many vital functions in the body. The body needs vitamin C for the production of collagen -- a protein used to build connective tissues and bones. It also plays a role in the production of norepinephrine, a neurotransmitter critical to brain function. Vitamin C stimulates the production of white blood cells making it vital to a healthy immune system. Research as far back as the 1970s confirms that vitamin C enhances the absorption of nonheme iron, according to information published in "The American Journal of Clinical Nutrition."

Intake and Sources

The National Institute of Medicine Food and Nutrition Board recommends the average male consume at least 90 mg of vitamin C per day while the average female should consume 75 mg of vitamin C per day. Good sources of vitamin C include citrus fruits, strawberries, tomatoes and potatoes. Eating foods rich in vitamin C along with foods containing nonheme iron becomes important at times when the body loses a significant amount of iron like during a heavy menstrual cycle, when the body needs addition iron such as during pregnancy or for vegetarians who only consume sources of nonheme iron. Dietary vitamin c can help you get the recommended intake of iron specified as 8 mg per day for men and 18 mg per day for women.