Iron
with vitamin C

Iron is a vital trace element that contributes to blood formation and oxygen transport in the body. Unfortunately, however, iron is not always absorbed equally well from food. This is particularly the case if you have an unbalanced diet or are under increased physiological stress. And this is exactly where vitamin C comes into play. By combining both nutrients, we can significantly improve the absorption of iron.

Here you can find out why you should combine vitamin C with iron, how this works best and why iron deficiency is such a common problem.

Why is iron deficiency so common?

To understand why the body needs a little support when it comes to iron, let’s take a closer look at this trace element:

• Iron is found in food in two different forms: heme iron and non-heme iron. Heme iron is mainly found in animal products such as meat and fish. Plant-based foods, on the other hand, mainly contain non-heme iron. The body can absorb heme iron more easily than non-heme iron. This is why people with a vegetarian or vegan lifestyle should pay particular attention to their iron levels.
• However, other factors also often make it difficult for us to meet our iron requirements. For example, we excrete iron every day through our intestines and sweat and must regularly make up for this loss. Women are particularly often affected by iron deficiency because they also lose iron through their menstrual blood.

According to the German Nutrition Society (DGE), iron deficiency is the most common nutrient deficiency worldwide. Infants, children, adolescents, pregnant women, premenopausal women, competitive athletes, blood donors and people on a vegetarian or vegan diet are particularly affected. As you can see, the topic affects a great many people and should therefore not be neglected.

Improve iron absorption with vitamin C

Vitamin C can actually help to improve iron absorption in the body. This is because it helps to convert non-heme iron into a more soluble form. It converts the iron compounds so that they become more water-soluble. This ensures that the small intestine can absorb these compounds much better.

Vitamin C can also improve iron absorption in another way: It binds the iron in so-called chelates and thus prevents the iron from forming other, insoluble compounds. In contrast, the body can dissolve the iron from the chelate. This means that more iron remains available.

The role of vitamin C in iron from plant foods is particularly important. The iron contained here is primarily non-heme iron, which is particularly difficult for the body to absorb.

How to combine iron and vitamin C

Foods containing iron should always be combined with foods rich in vitamin C wherever possible. It’s easy to do with a little planning: enjoy a glass of orange juice with your oatmeal breakfast or combine your lentil salad with vitamin-rich peppers! This way, the vitamin C can directly support iron absorption.

Foods containing iron

To make this combination easier for you, here is a list of iron-rich foods. There is a particularly high amount of iron in:

• Beef and pork,
• Poultry,
• Fish and seafood,
• Legumes (lentils, chickpeas, beans, soy)
• Whole grain products (whole grain bread, oatmeal, millet, quinoa)
• Nuts and seeds (pumpkin seeds, cashews, pistachios)
• various vegetables (chard, beet, broccoli, kale, spinach)
• Dried fruit (raisins, prunes, dried apricots)

By the way: The DGE recommends a daily iron intake of 10 mg for men and post-menopausal women. Women of childbearing age should consume 15 mg of iron daily.