Iron with Vitamin C: What are the Benefits?
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Leesduur: 7 min
Iron is an essential mineral that helps transport oxygen in your blood. There are two types of iron: heme iron and non-heme iron.
Heme iron is mainly found in animal products and is easily absorbed by your body. Non-heme iron is found in plant foods, such as beans, grains, and spinach – but this type of iron is absorbed much less efficiently.
Fortunately, you can do something about this: Vitamin C makes it easier for your body to absorb non-heme iron.
In this blog post, I'll explain exactly why iron is so important and how vitamin C can help improve the absorption of (non-heme) iron. You'll also get practical tips on choosing the best iron supplements with vitamin C.
Vitamin C improves the absorption of non-heme iron by converting the less absorbable Fe³⁺ to the more absorbable Fe²⁺ form. It also reduces the inhibitory effect of substances like phytic acid and calcium, thus increasing the solubility of iron in the intestines.
Combining iron with vitamin C reduces fatigue, promotes energy levels, supports the immune system and cell division.
Use mild iron supplements such as ferrous bisglycinate or ferrous fumarate. A dose of 14–20 mg of iron combined with 50–100 mg of vitamin C is recommended, preferably on an empty stomach.
Table of contents
Why is iron important? What is the role of vitamin C in iron absorption? What are the benefits of iron and vitamin C? For whom is this combination most beneficial? Iron and vitamin C supplements: consider these: 1. Choose the right type of iron 2. Pay attention to the dosage 3. Smart timing and combinations Are there any disadvantages or side effects? Conclusion
Why is iron important?
Your body needs iron for several things, but its most important function is to produce red blood cells and hemoglobin . These carry oxygen through your blood to all your organs and muscles.
Without oxygen, your body can't produce energy. Iron helps reduce fatigue and contributes to your normal energy levels .
In addition, iron has a number of important advantages:
- Has a beneficial effect on the cell division process
- Supports the proper functioning of your immune system
- Is good for memory and concentration
Good to know : If you don't get enough iron, you often notice it as fatigue or a lack of energy. Women, young children, and vegetarians are particularly at risk of iron deficiency.
What is the role of vitamin C in iron absorption?
Vitamin C helps your body better absorb non-heme iron, the form of iron found in plant foods and most supplements. Without it, this type of iron is only absorbed to a limited extent in your intestines.
Vitamin C helps in three ways:
- It converts iron into a more absorbable form - Non-heme iron usually comes as Fe³⁺, but your intestines absorb Fe²⁺ best. Vitamin C helps with this conversion, making it easier for your body to absorb the iron. (1)
- It reduces the inhibitory effect of certain substances - Substances such as phytic acid (from grains and legumes), calcium, and polyphenols (in tea and coffee) can hinder iron absorption. Vitamin C can partially counteract the negative effect of these substances, allowing you to absorb more iron. (2) (3)
- It helps make iron more soluble - Vitamin C helps keep iron in a soluble and easily absorbed form, partly by making the intestinal environment slightly more acidic. This helps iron pass through the intestinal wall more easily. (1) (4)
Good to know : Especially if you eat a plant-based diet, vitamin C can really make a difference in your iron absorption. A glass of orange juice with your meal, or some bell pepper or kiwi in your salad, can help!
What are the benefits of iron with vitamin C?
So there's a lot to be said for combining vitamin C with iron, especially because the iron in your body can better utilize the iron in your meals and supplements.
But there are even more reasons to use these two nutrients in combination:
- Better absorption with a plant-based diet - Vitamin C helps your body better absorb iron from plants and supplements. This is especially helpful if you eat little meat.
- Reduced risk of stomach problems - Because vitamin C improves absorption, a lower iron dose is often sufficient. This reduces the risk of stomach or intestinal problems that sometimes occur with high-dose iron pills.
- Supports your immune system - Iron and vitamin C are both good for your immune system. Together, they enhance each other's function.
- Gentle recovery from iron deficiency - If you have low iron or ferritin levels (iron deficiency), this combination helps to replenish your supplies without the need for heavy iron pills.
Who is this combination most useful for?
Especially when your body demands more iron, you don't want to waste a milligram.
Do you belong to one of these groups? Then it's wise to pay attention to your iron intake – and vitamin C can make a big difference:
- Women of childbearing age – Monthly periods cause you to lose iron, and this can increase significantly, especially if you suffer from long and heavy periods.
- Pregnant women – You share your iron supply with your baby and the placenta. No wonder you need more.
- Vegetarians and vegans – Plant-based iron is less easily absorbed. Vitamin C really helps with that.
- Athletes – You lose iron through sweat. So, it's important to take in extra iron.
- People with low ferritin or fatigue – If you often feel tired or have low iron stores, good absorption can make all the difference.
Iron with vitamin C supplement: pay attention to this
There are two ways to ensure vitamin C is combined with iron: Combine vitamin C-rich foods with your meals or through supplements. Both are also possible, of course.
Are you opting for a supplement? You can choose a product with both nutrients or individual tablets. Keep the following points in mind to ensure you buy the best quality:
1. Choose the right type of iron
- Iron bisglycinate and ferrous fumarate are gentler on your stomach than iron sulfate
- Bisglycinate (a chelate) is often best absorbed and gives the least chance of complaints
2. Pay attention to the dosage
- 14–20 mg of iron per day is usually sufficient in case of a deficiency
- 50–100 mg of vitamin C is often enough for better absorption (taking more usually has no additional effect)
Please note : High doses of iron (>30 mg) can cause side effects and may be less well absorbed.
3. Smart timing and combinations
- Take iron preferably on an empty stomach or with a meal rich in vitamin C.
- Be aware of inhibitors such as calcium, coffee, tea, dairy, phytic acid (whole wheat, beans) and polyphenols (cocoa, wine): these can significantly reduce absorption.
Tip : If you experience stomach upset, you can also take iron with a light, iron-rich meal (without dairy or coffee).
Are there any disadvantages or side effects?
Iron and vitamin C supplements can be very effective, but they're not always without risks. Keep this in mind:
- Too much iron can cause complaints – such as constipation, nausea or bloating
- Vitamin C in high doses can cause stomach upset – such as diarrhea, abdominal pain or bloating (the upper limit for adults is 2,000 mg per day)
- Iron is not always necessary – If your iron levels are normal, taking extra is pointless and can even be counterproductive
- Have your blood levels tested if you think you have a deficiency – This way you will know for sure whether supplements are necessary and in what dosage
Conclusion
Combining iron with vitamin C helps your body better metabolize non-heme iron, allowing it to use this form more efficiently. This is especially helpful if you follow a plant-based diet or take iron supplements, which often contain non-heme iron.
Because your body absorbs the iron better, you often need lower doses, which reduces the risk of unpleasant side effects from heavy iron pills.
Another advantage of this combination is that vitamin C strengthens the functioning of the immune system and prevents iron from binding to substances that could hinder its absorption.
Do pay attention to the form of your iron supplements: iron bisglycinate and ferrous fumarate (bisglycinate) are the mildest on your stomach.
Also, make sure you choose a safe dosage and take the supplements preferably on an empty stomach. Finally, don't forget to test your blood levels to determine what's best for you.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Heffernan, A., Evans, C., Holmes, M., & Moore, J. (2017). The Regulation of Dietary Iron Bioavailability by Vitamin C: A Systematic Review and Meta-Analysis. Proceedings Of The Nutrition Society, 76(OCE4). https://doi.org/10.1017/s0029665117003445
- Siegenberg, D., Baynes, R., Bothwell, T., Macfarlane, B., Lamparelli, R., Car, N., MacPhail, P., Schmidt, U., Tal, A., & Mayet, F. (1991). Ascorbic acid prevents the dose-dependent inhibitory effects of polyphenols and phytates on nonheme-iron absorption. American Journal Of Clinical Nutrition, 53(2), 537–541. https://doi.org/10.1093/ajcn/53.2.537
- Kim, E., Ham, S., Bradke, D., Ma, Q., & Han, O. (2011). Ascorbic Acid Offsets the Inhibitory Effect of Bioactive Dietary Polyphenolic Compounds on Transepithelial Iron Transport in Caco-2 Intestinal Cells1,2. Journal Of Nutrition, 141(5), 828–834. https://doi.org/10.3945/jn.110.134031
- Piskin, E., Cianciosi, D., Gulec, S., Tomas, M., & Capanoglu, E. (2022). Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega, 7(24), 20441–20456. https://doi.org/10.1021/acsomega.2c01833
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