Eating a healthy diet every day is critical, because we derive most of our vitamins and minerals from the food that we consume. However, despite its importance, many people still fail to get enough healthy food, which leads to nutritional deficiencies and health problems. Fortunately, there are many health supplements these days that can help us to meet our daily requirements of vitamins and iron.
Function of Iron
Besides being one of the most common forms of minerals on the planet, iron is also essential to the proper functioning of the human body. It is used to regulate cell growth and division, and it is a major component of blood, transporting oxygen around the body. There are two types of iron: heme and nonheme. Heme iron is derived from animal sources such as meats, fish and poultry. Nonheme iron is obtained from plant foods such as nuts, fruits, lentils and beans. Most dietary iron is nonheme, but heme iron is more easily absorbed by the body since it comes from animal foods.
Function of Vitamins
Vitamins are a diverse group of organic compounds that your vital systems use to fulfill several critical functions. They are not used as energy sources, as fats and carbohydrates are. Vitamins act as chemical nutrients that contribute to metabolism, tissue repair and cell reproduction, among other functions. Only three vitamins -- D, K and B-7 -- can be synthesized from nondietary sources; therefore, you need to get an adequate dose of the other vitamins from the food you eat or supplements such has vitamin pills.
Interaction Between Vitamins and Iron
Although nonheme iron is much harder for your body to absorb, it can be directly influenced by your vitamin intake, specifically vitamin C. A study by Teucher et al. published in the "International Journal for Vitamin Nutrition and Research" found that the subjects' ability to absorb iron was directly proportionate to the amount of vitamin C that they consumed. Vitamin C binds with the mineral and converts it from ferric into ferrous iron, making it more stable and easily absorbed. The researchers state that a program using vitamin C supplementation can increase the availability of nonheme iron to the body.
Using Supplements
Vitamins and iron pills are sold under numerous brands; however, although labeling dietary supplements is mandatory and all ingredients and nutrient information must be listed, the actual quality of a particular brand depends entirely on the manufacturer and is not regulated by the U.S. Food and Drug Administration. More expensive supplements are not necessarily better than cheaper ones. Despite the widespread use of dietary supplements, studies have found that there is no difference in mortality rate based on whether you take these pills, the University of Maryland Medical Center reports. Pregnant and breastfeeding women are the exception, however, because they are in particular need of vitamins B-6 and B-12 and folic acid.
References
- "International Journal for Vitamin Nutrition and Research"; Enhancers of iron Absorption: Ascorbic Acid and Other Organic Acids; B. Teucher, et al; November 2004
- Linus Pauling Institute; Vitamin C; November 2009
- Office of Dietary Supplements; Iron; August 2007
- University of Maryland Medical Center; Vitamins -- Introduction; February 2009
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