Both iron and vitamin C play an important role in supporting body health, especially the immune system. Medical studies suggest that combining them, either through food or supplements, may enhance the health benefit of both when used properly.
Vitamin C helps the body absorb iron more efficiently, making their joint intake a popular choice, particularly among those suffering from iron deficiency or anemia, a condition linked to decreased red blood cell count or hemoglobin levels.
The impact of combining iron and vitamin C on immunity
When iron is taken with vitamin C, the absorption of iron in the digestive system increases, which contributes to raising its levels inside the body. The importance of this lies in the fact that iron is essential for the functions of immune cells, which play a pivotal role in fighting viruses and infection.
Conversely, doctors warn that exceeding the normal iron levels may lead to oxidative stress in the intestines, which can cause long-term tissue damage, especially in those with inflammatory bowel diseases or conditions associated with increased body iron levels, such as hemochromatosis.
The role of iron in supporting the immune system
Iron's role extends beyond the formation of red blood cells to include supporting the immune system. Research indicates that iron is necessary for the growth, development, and proper performance of immune cells. Iron deficiency leads to weakened immunity and an increased susceptibility to disease and infection.
On the other hand, excessive iron intake over long periods can strain the immune system, lead to chronic inflammation, and may increase the risk of autoimmune diseases, making the balance of iron levels a crucial factor in maintaining immune health.
Vitamin C and its immune role
Vitamin C primarily contributes to supporting the functions of immune cells, and studies show that people with infections often have low vitamin C levels. Although vitamin C supplements are commonly used to boost immunity, research has not conclusively proven their ability to prevent colds, though they may slightly reduce the duration of illness.
Studies clarify that vitamin C supplements do not harm the immune system, but they do not always offer significant benefit to healthy individuals.
How to take iron and vitamin C together
Iron and vitamin C can be taken as separate supplements or as part of one supplement. Doctors recommend taking iron supplements according to medical guidance due to the potential for causing digestive disturbances such as nausea or diarrhea, which can be reduced by taking them with a small amount of food.
To enhance the absorption of iron, it is preferable to take it with foods rich in vitamin C such as:
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Orange juice
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Fresh oranges
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Strawberries
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Bell peppers
Vitamin C supplements are particularly important for individuals on a vegetarian diet, as they help enhance the absorption of non-heme iron found in plants and fortified foods.
Possible side effects
Although iron and vitamin C are generally safe when taken within recommended dosages, excessive use of iron supplements may cause digestive issues such as constipation and stomach inflammation and may interfere with certain medications such as thyroid medications and some Parkinson's disease treatments.
Vitamin C is usually safe, however, very high doses may lead to stomach disturbances or increase the risk of kidney stones formation, and may interact with some chemotherapy drugs or cholesterol-lowering medications.
