Benefits of taking Vitamin C & Iron together

Dr Anita Nischal

Vitamin C is a water-soluble vitamin which plays many vital roles in the body. According to the National Institutes of Health, suggested daily intake of vitamin C is 75 mg for women and 90 mg for men. On the other hand, Iron is an essential nutrient that helps in the correct functioning of the human body. Iron is found in red blood cells and transports oxygen throughout the body via the bloodstream.

The low Vitamin C can lead to dry and damaged skin, slow healing of wounds, low immunity, easy bruising, weak bones and bleeding gums. The signs of iron deficiency embrace pale skin, fatigue, weakness, frequent headaches, dizziness, and an inflamed tongue (glossitis).

Why should you pair Vitamin C & Iron together?

Vitamin C supports other micro-nutrient absorption, specifically iron. Iron deficiencies are common among women, children, and vegetarians, so enhancing iron levels through iron & vitamin C supplements is a good strategy to remain healthy.

Vitamin C is a strong antioxidant, which improves skin health and strengthens your immune system. Furthermore, vitamin C is crucial for maintaining your metabolism and supporting your nervous system. So, vitamin C & iron absorption plays an imperative role in your body metabolism.

What are the benefits of taking Vitamin C?

Being an important vitamin for the overall health of the body, Vitamins C benefits are as follows:

1. Decreases risk of chronic diseases– This Vitamin C is an antioxidant which can support the body’s natural defenses. It aids in tumbling impairment produced by free radicals.

2. Leaves no scope of heart disease– Vitamin C delivers useful effects on cholesterol and blood pressure, which may assist in reducing the risk of heart disease.

3. Replenishes iron in body– For the treatment of iron-deficiency, both iron and vitamin C-rich foods, and supplements are essential.

4. Keeps you active and improves mood- In order to keep away symptoms like mood swings and fatigue, adequate vitamin C is needed.

5. Acts as an immunity booster- Vitamin C helps in the production of white blood cells and enables them to work more competently while protecting them from damage done by free radicals.

6. Boosts memory and cognitive functions– Oxidative stress and inflammation of the brain, spine and nerve can affect cognitive function and vitamin C is a strong antioxidant for the same.

What enhances Iron absorption?

Vitamin C & iron absorption are linked perfectly. Iron-containing foods, such as heme iron from animal foods (meat, poultry and seafood) and non-heme iron from plant foods such as spinach, lentils, peas and fortified grains are beneficial in treating iron-deficiency.

Vitamin C & meat protein non-heme iron absorption contain phytates which bind minerals like iron and limit their absorption. So, for those who may need to increase iron intake, eating an iron-rich diet is crucial, and taking a vitamin C supplement with those meals will augment the absorption of the iron.

When to take Iron with vitamin-C?

The combination of vitamin C & iron supplements work best on an empty stomach. Also, you may need to take iron with a slight amount of food to avoid the overdose of the same.

Foods high in Iron & Vitamin C

The best food sources of iron and vitamin-c are as follows.

1. Shellfish- A tasty and nutritious food, rich in vitamin c & iron.

2. Spinach- It contains many health benefits with low calories and is an excellent source of vitamin c & iron.

3. Organ Meats- Organ meats include kidneys, liver, brain, heart- all of which are high in vitamin c & iron together.

4. Legumes- The common legumes are beans, lentils, peas, chickpeas & soybeans. These are a great source of vitamin c & iron.

5. Quinoa- A popular grain containing vitamin c & iron together. These are gluten-free.

6. Broccoli- It is packed with vitamin c, which helps the body absorb the iron better.

7. Tofu- A good source of several minerals and vitamins, including vitamin c & iron.

Apart from these rich sources of food, you will find vitamin c & iron in fish, turkey, pumpkin seeds, red meat, oranges, and strawberries.


While it is always better to attain nutrients from real and rich source food, the source of vitamin C & iron supplements is beneficial for an individual. Whole foods containing phytates, calcium, and polyphenols can hinder iron absorption.

Hence, carefully select the foods you eat and know how certain foods can augment or inhibit absorption; you can make sure you are getting the iron you prerequisite.

For more information or in case of a query related to vitamin c & iron absorption, you can drop down your query below in the comment section.

The body absorbs iron through drinking citrus juice or eating other foods rich in vitamin C. Vitamin C in citrus juices, helps your body to better absorb dietary iron.

Vitamin C, also known as ascorbic acid, has numerous significant functions. These are as follows.

  • helps to protect cells and keeps them healthy.
  • maintains healthy skin, blood vessels, bones, and cartilage.
  • Also, vitamin C & iron absorption are highly connected.

Vitamin C rich foods are spinach, citrus fruits, juices, sweet potatoes, tomatoes, winter squash and many more.

In the body, Vitamin C acts as an antioxidant, helping to shield cells from the damage caused by free radicals. Also, vitamin C & iron supplements help in the absorption of iron in the body.

Dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, Broccoli, Brussels sprouts, and cauliflower are rich sources of both vitamin c & iron.

You should eat foods rich in heme and non-heme foods like meat, chicken, tofu, lentils, bean, dried fruits, breakfast cereals etc. Also, consume vitamin-C rich sources like citrus fruits, green and red peppers, sweet and white potatoes to enhance iron absorption in the body.