According to the Centers for Disease Control and Prevention, iron deficiency is the leading cause of anemia in the United States. (See reference 1.) Taking vitamin C helps your iron and can lead to overall better health. (See reference 2.)
Function
Vitamin C improves the body's ability to absorb iron from both plants and supplements. (See reference 3, page 21.) According to a 1987 study, adding Vitamin C to a meal can help your body absorb two to three times the amount of iron. (See reference 3, page 21.)
Benefits
Increasing the amount of iron your body absorbs decreases your chance of becoming iron deficient. (See reference 1.) Iron deficiency has a number of negative consequences, including decreased mental function, fatigue, and an impaired immune system. (See references 1 and 2.)
Types
Iron comes in two types: non-heme and heme. Non-heme iron is the primary form of dietary iron, though it is harder for the body to absorb without Vitamin C. (See reference 2.)
Sources
Non-heme iron comes from plants and beans, while heme iron is found in fish, poultry and red meat. (See reference 2.) Citrus fruits, tomatoes, leafy greens, green peppers, broccoli, and strawberries are the best sources for vitamin C. (See reference 4.)
Warning
Too much dietary iron is just as dangerous as too little. Iron can accumulate in your body's organs and tissues, leading to sickness or death. The upper intake level of iron for a healthy adult is 45 milligrams per day. (See reference 2.)
Tags: your body, body absorb, absorb iron, amount iron, dietary iron, Non-heme iron