Can Vitamin C Boost your Iron?

When it comes to nutrients like Iron, it is not about how much you take, but how much your body absorbs. Iron is vital for our health and well-being. It plays a crucial role in immune system support and also aids in the movement of oxygen throughout the body. A deficiency of Iron can result in numerous health issues from pale skin to loss of energy and focus. A popular question is if taking Iron and vitamin C together helps to increase the absorption of Iron into the body. This post gives an interesting answer to that, read on!

Vitamin C

The dissolving and absorption of a lot of micronutrients, Iron inclusive are aided by vitamin C. This is why doctors recommend the consumption of vitamin C when suffering from Iron shortage. One of the primary functions of Vitamin C is to preserve the body’s mechanisms, while the iron is responsible for these body mechanisms.

Vitamin helps in the absorption of Iron, thereby helping the body maintain a perfect state for normal functioning. Vitamin C also supports the neurological system, which decides what comes in and out of the body system.

How Vitamin C Boosts Iron

The absorption of Iron has been proven to be improved by Vitamin C. Vitamin C takes non-heme iron and stores it in a form that is simpler for your body to absorb. Thus, consuming vitamin C-rich foods and high-iron diets can improve your body’s absorption.

While iron of animal origin (heme iron) is easily absorbed into the body, the body finds it quite difficult to absorb that from plant origin (non-heme iron). Hence, Vitamin C is needed to help with the process. It is therefore safe to call vitamin C, the perfect match for Iron.

Sources of Vitamin C

Here are some good foods that help to increase your vitamin C level and hence your Iron absorption;

• Dark green vegetables like broccoli. 
• Brussels sprouts. 
• Cabbage.
• Cauliflower.
• Potatoes. 
• Spinach.
• Tomatoes.
• Fruits like strawberries, melons, and citrus.

Materials that suppress iron

Just like we have substances that boost the levels of Iron, we also have some substances doing opposites. 

Some of them are;

Polyphenols

Polyphenols reduce the rate of iron absorption. Cereals, tea, coffee, and wine contain polyphenols in varying levels. Given their high polyphenol content and popularity around meals, both coffee and tea reduce non-heme Iron absorption. 

Make sure to wait a couple of hours between your Iron-rich meal and your afternoon tea or coffee to prevent the damaging effects of polyphenols.

Phytate

Even a tiny amount of phytate can dramatically reduce Iron absorption. Whole grains, cereals, soy, nuts, and legumes are some foods that contain phytate, also known as phytic acid. Legumes can have their phytic acid removed with the right soaking.

Calcium

Calcium is needed in the body for the development of strong bones. Interestingly, vitamin C and calcium are both important nutrients, but their intake timing may impact iron levels. If possible, it’s best to take calcium and iron supplements at different times of the day to maximize absorption.

Conclusion

There is no denying that Iron and Vitamin C works well together to keep the body functioning properly. So it’s important to take more of Vitamin C, primarily for vegans or vegetarians who take in majorly the non-heme iron.

If you have trouble getting enough iron from your diet alone, consider adding supplements to your diet plan. They are wonderful choices available that can help you keep both your Iron and Vitamin C levels stable.