Locations:
Search IconSearch

Should You Take Iron With Vitamin C?

This pairing has long been thought to help your body better absorb iron

Oranges in bowl and tofu meal in bowl

Everyone needs a best buddy. There’s Bert and Ernie, Goose and Maverick, Bill and Ted … and iron and vitamin C!

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Remember the song lyrics, “I get by with a little help from my friends”? Vitamin C is the supportive pal that iron needs, helping your body absorb enough iron to keep you healthy.

And that’s pretty important because, well, iron is pretty important. It plays a variety of critical roles, like carrying oxygen in your blood, providing you with energy and improving your brain function. But when your body can’t get enough iron out of the iron-rich foods that you eat, adding vitamin C to the equation (aka your meal) can actually help you better absorb iron.

How vitamin C helps iron absorption

Lots of foods have iron in them. But there are two types of iron: Heme iron, which is found in animal foods like meat, seafood and poultry, is easier for your body to absorb. Your body has a harder time absorbing non-heme iron, the type found in plant-based foods.

“Some plant foods, like beans or spinach, have non-heme iron in them, but there are other properties of the plant that make that iron less available to us,” says registered dietitian Devon Peart, RD, MHSc.

But vitamin C can help.

“Consuming foods that are high in vitamin C at the same meal with iron-rich plant foods boosts the bioavailability of iron,” she explains. “This means you absorb more of it.”

Advertisement

The scientific explanation for all of this is very, well, scientific and can be difficult to understand if you’re not a scientist or a medical provider. But for nutrition purposes, it’s enough to know that your body sometimes has a hard time absorbing the iron found in plant-based foods — even though that iron is very important to your overall health.

The solution? When you eat an iron-rich food, make sure to pair it with a vitamin C-rich food. Best friends stick together after all!

Foods that are high in vitamin C include:

Vegans and vegetarians are at risk for low iron

“If you don’t eat any foods of animal origin, you may have an especially hard time getting enough iron,” Peart warns.

It all goes back to heme versus non-heme iron. Heme iron is easiest for your body to absorb, but it’s found in animal products — and of course, if you don’t eat animal products, you don’t have access to that easily absorbed heme iron.

If you follow a vegan or vegetarian diet or just don’t eat much meat, you have to rely mostly or solely on non-heme iron, which is found in foods like:

  • Tofu.
  • Tempeh.
  • Beans.
  • Black-eyed peas.
  • Chickpeas.
  • Dark, leafy greens.
  • Lentils.
  • Iron-fortified bread and cereal.

Not getting enough iron in your diet can lead to iron-deficiency anemia, a blood disorder that can cause fatigue, light-headedness and other symptoms

Can vitamin C help with anemia?

“If you’re not getting enough iron, your healthcare provider may recommend dietary changes or an iron supplement,” Peart says. Providers have typically suggested taking an iron supplement with a glass of orange juice because it’s — you guessed it — rich in vitamin C.

But at least one recent study suggests that for people with anemia, pairing vitamin C with iron may not help as much as previously thought. In 2020, a randomized clinical trial of nearly 500 people with iron-deficiency anemia found that taking iron supplements alone was just as helpful as taking iron supplements with vitamin C.

If you suspect that you’re not able to get enough iron in your diet — like if you don’t eat meat and are feeling very lethargic — make an appointment to chat with a healthcare provider.

“Iron supplements can cause digestive upset or constipation, so get guidance from a doctor before you start taking a supplement,” Peart advises.

How to get enough iron

Most people need 8 to 18 milligrams (mg) of iron daily, though Peart explains that because much of the iron we consume isn’t absorbed, it’s not always that straightforward.

Advertisement

“Supplements might have 26 mg for the daily amount, or even up to 150 mg,” she says, “so people might think they need to supplement with, say, 8 mg, but it would not be enough.”

Instead, it’s always better to get your vitamins and nutrients through food than through supplements. When you eat a plant food that’s rich in iron, focus on pairing it with something that’s high in vitamin C, which will help give your body an assist on absorption.

“If you’re having spinach salad, for example, try sprinkling some lemon juice, or adding vitamin C-rich strawberries, orange segments or red peppers,” Peart suggests. “All of these will help boost absorption of iron from the spinach.”

Here are some other ideas:

Advertisement

Learn more about our editorial process.

Related Articles

Person holding up and pointing to bowl of tofu, with assorted protein foods floating around
July 25, 2024/Nutrition
What Iron Does for Your Body

The benefits of iron span your whole body, from your blood and your brain to your immune system and more

Infographic of foods high in iron, including shrimp, oysters, peas, cream of wheat, prunes, eggs, broccoli, beef and chicken
March 15, 2023/Nutrition
52 Foods High in Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Person making a batch of brownies in a large bowl, adding eggs to the mix
April 1, 2025/Nutrition
What Is High Fructose Corn Syrup? And Why It’s Bad for You

High fructose corn syrup is a common sweetener in packaged foods and can contribute to weight gain and inflammation

Mason jar of pureed vegetables with broccoli, carrots and potatoes around it
March 28, 2025/Weight Loss
Can the Baby Food Diet Help You Lose Weight?

It can, but it isn’t sustainable, lacks nutritional balance and you’ll likely regain weight as soon as you start eating adult foods again

Turmeric powder in wooden spoon, along with turmeric capsules and roots on wood
March 28, 2025/Nutrition
6 Health Benefits of Turmeric

This brightly colored spice can help fight inflammation and even improve your memory

Person sitting on edge of bed taking medications
March 27, 2025/Nutrition
What Can Magnesium Do for Your Body?

Magnesium is a powerhouse that helps with everything from muscle function to mental health

Foods found in a BRAT diet, like bananas, rice, toast and applesauce
March 27, 2025/Digestive
Why You Shouldn’t Follow a Strict BRAT Diet When You’re Sick

Bananas, rice, applesauce and toast are easy on your stomach, but they don’t have enough vitamins and nutrients for more than a couple days

Pile of whole-grain sorghum
March 21, 2025/Nutrition
5 Ways Sorghum Is Good for You

A whole grain, sorghum is chock-full of antioxidants and nutrients that boost energy, support a healthy immune system and more

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad