Iron is a mineral that your body needs to make red blood cells that carry oxygen through your bloodstream to your tissues. Dietary sources of iron include both plant and animal sources. Plant-based foods contain non-heme iron, which is not absorbed as well as the iron found in animal sources. Vitamin C increases the absorption of the non-heme iron, and can also improve absorption of some iron supplements. Speak with your doctor before taking dietary supplements or if you believe you have have an iron deficiency.
Iron Deficiency
An iron deficiency can occur if you don't eat enough iron-rich foods, or if you are losing blood. Women who are menstruating, people with bleeding ulcers or people who've undergone surgery or traumatic accidents are at a greater risk of iron-deficiency anemia. Symptoms include fatigue, shortness of breath and lack of endurance, and can compromise your immune system. Your doctor will suggest iron supplements if you have an iron deficiency.
Vitamin C
Ascorbic acid, or vitamin C, is found in fruits and vegetables, with large amounts in citrus fruits, peppers, strawberries and broccoli. Your body needs vitamin C for formation of connective tissue and normal immune system function, and this nutrient works as an antioxidant to protect your cells from damage due to free radical reactions. It also helps your body absorb non-heme iron from plants when you consume vitamin C at the same time as the iron.
Ferrous Sulfate
Iron supplements are used to treat iron deficiency. Two common forms of iron used in supplements are ferrous sulfate and ferrous fumarate. Ferrous sulfate is well absorbed, but according to an article published in the "International Journal for Vitamin and Nutrition Research," vitamin C may increase the bioavailablity of ferrous sulfate, especially when iron inhibitors like grains and tea are consumed at the same times as the iron and vitamin C.
Ferrous Fumarate
Ferrous fumarate is also used to fortify some foods, but normally isn't absorbed as well as ferrous sulfate. According to a study published in 2009 in the "American Journal of Clinical Nutrition," foods fortified with vitamin C and ferrous fumarate may be as effective as foods fortified with ferrous sulfate. Iron-fortified foods are generally safe, but if you believe you may have an iron deficiency, you should speak with your doctor before taking iron supplements.
References
- "International Journal for Vitamin and Nutrition Research"; Enhancers of Iron Absorption: Ascorbic Acid and Other Organic Acids; B. Teucher; November 2004
- Office of Dietary Supplements: Iron
- Mayo Clinic: Iron Supplement (Oral Route, Parenteral Route)
- Office of Dietary Supplements: Vitamin C
- "The American Journal of Clinical Nutrition"; Regular Consumption of a Complementary Food Fortified with Ascorbic Acid and Ferrous Fumarate...; L. Davidsson; June 2009
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