When trying to support your iron levels, particularly during pregnancy or postpartum, you might appear to get straight to the iron. But here’s one thing most people don’t know: Vitamin C is also instrumental in how well your body absorbs the iron you consume. Without it, even the best iron supplement may prove less effective than you’d like.
Whether treating low iron postpartum, supporting energy levels or simply taking care of your body in a challenging season, knowing how Vitamin C helps you absorb iron can guide your decisions better. So, let’s understand this deeper.
Iron-Rich Diet but Still Have Iron Deficiency?
Iron-rich diet includes leafy vegetables and red meat. Iron is an essential mineral for producing red blood cells that carry oxygen throughout the body. Good sources of iron can include red meat, poultry, seafood, beans, lentils, and dark leafy green vegetables.
You can include a ton of meat, vegetables, and fruits in your diet and still feel all the symptoms of low iron. It happens due to the low absorption of the iron component in your food.
What is the Role of Iron in Your Body?
Before the Vitamin C discussion, let me give you a quick refresher on why iron is so important. Iron is a mineral that is essential to:
- Oxygen Transport: Iron is a key component of haemoglobin. (Source: Dietary Iron) It acts as the protein in your red blood cells that carries oxygen from your lungs to every cell.
- Energy Production: Your cells need iron to produce energy. Low iron means your cellular powerhouses can’t work efficiently, leading to that classic fatigue.
- Brain Function: Iron supports cognitive functions like concentration, memory, and learning.
- Immune System Support: A healthy immune system relies on adequate iron to function properly.
How Vitamin C Boosts Iron Absorption?
Vitamin C (also known as ascorbic acid) helps your body to absorb iron more easily. It also dramatically increases the ability of your body to absorb the mineral. Along with this, Vitamin C has many more benefits, such as:
The Great Converter: Iron in most supplements and plant foods is called ferric iron (Fe3+). Your gut has a much easier time absorbing iron in its ferrous form (Fe2+). Vitamin C works its magic by helping convert ferric iron into the more readily absorbable ferrous iron in your digestive system.
Research by Hallberg et al. (1989) demonstrated that ascorbic acid can overcome the inhibitory effect of phytates on iron absorption, mainly by keeping iron in this reduced, soluble state. (Source: NIH)
The Protective Partner: Vitamin C can also form a soluble compound (a ‘chelate’) with iron. This complex helps to keep the iron in a form that your intestinal cells can more easily grab and absorb, even when those common absorption inhibitors are present. It essentially shields the iron and makes it more available.
Counteracting Inhibitors: By promoting a more acidic environment in the gut and binding to iron, Vitamin C can also lessen the negative impact of dietary components that would otherwise block iron absorption.
So, taking iron tablets with vitamin C gives your body a better chance to absorb the iron in your diet. Iron supplements like Premium Women’s Iron from MamaCare® contain an adequate ratio of vitamin C with the Iron and folic acid components.
Benefits of Iron Tablets with Vitamin C
Knowing this strong synergy, it’s easy to understand why taking iron tablets with vitamin c is so smart. Formulations that combine these two nutrients, such as specific options from reputable brands, are created with your body’s chemistry in mind.
- Maximised Absorption: You’re giving your body the best chance to absorb and utilise the iron you’re taking. This means you get more benefits from each dose.
- Convenience: It takes the guesswork out of trying to perfectly time your iron supplement with a separate Vitamin C source. It’s all there in one easy-to-take tablet.
- Potentially Fewer Side Effects: One common complaint with iron supplements can be tummy troubles like constipation or nausea. While Vitamin C doesn’t directly prevent these, better iron absorption means less unabsorbed iron is left lingering in your gut, which can contribute to these discomforts. So, by improving absorption, you might experience fewer of these unwelcome side effects.
What Not to Do?
You should avoid pairing your iron-rich diet or iron supplements with calcium, for example, pairing red meat with dairy products. This condition is more critical if you want to replenish your iron deficiency quickly. Studies suggest that calcium competes with iron for absorption and can inhibit iron absorption. However, in the long run, the impact is negligible. (Source: Medical News Today)
So, if you are facing iron deficiency, you should avoid pairing iron supplements with calcium. This is why most brands offering nutritional supplements for mothers, including MamaCare®, keep a separate iron supplement.
To Conclude…
Knowing how nutrients work together lets you take charge of your health. The iron and Vitamin C combo is an excellent case of nutrient synergy. Supplementing with Vitamin C-containing iron or pairing your iron-rich foods with foods rich in Vitamin C helps your body unlock this vital mineral’s power. So, you can return to being your vibrant, energetic self (the wonderful, kick-ass mama you are) and enjoy all the fantastic – and the not-so-awesome – moments and experiences that come with motherhood.