Vitamin C + Iron: A Smart Pairing for Optimal Iron Absorption

Vitamin C and Iron form one of nutrition’s most effective duos: Vitamin C helps transform plant-based (non-heme) iron into a form your body can absorb more easily. When you combine them – whether in meals or supplements – you can support healthy iron levels, steady energy and a resilient immune system*.

*No single nutrient prevents disease. Always follow healthcare advice if you suspect a deficiency.

Why Vitamin C Enhances Iron Absorption

Iron’s role: oxygen transport, energy metabolism, and cognitive performance.

The challenge: Non-heme iron from lentils, spinach, beans, etc., is harder to absorb than heme iron from meat or fish.

Vitamin C’s advantage: it converts non-heme iron into a soluble iron-ascorbate complex, making the mineral more bioavailable (Skolmowska & Głąbska, 2022).

Key takeaways:

• Pairing Iron with Vitamin C can improve absorption – especially important for vegetarians, vegans, pregnant people and anyone with low iron stores.
• Better absorption may help maintain normal haemoglobin levels and reduce the risk of iron-deficiency anaemia.

This synergy may also support everyday energy and immune function.*

Iron at a Glance

Primary job: Component of haemoglobin that carries oxygen

Additional roles: Muscle metabolism, neurotransmitter production, and immune defence

Heme sources: Red meat, liver, poultry, and fish

Non-heme sources: Lentils, chickpeas, tofu, spinach, quinoa, and fortified cereals

Vitamin C Essentials

Also called: Ascorbic acid

Main benefits: Antioxidant support, collagen formation, contributes to normal immune function

Top food sources: Citrus fruits, bell peppers, strawberries, kiwi, broccoli, Brussels sprouts

Extra benefit: Promotes absorption of non-heme iron

What the Research Shows

Up to 4× more iron absorbed: Studies indicate Vitamin C can multiply non-heme iron uptake by as much as fourfold (Stubbendorff et al., 2025).

Blocks inhibitors: Vitamin C keeps iron from binding to phytates and polyphenols, common in plant foods, so more iron stays available for absorption.

Supplement Spotlight: Solgar

Looking for a convenient combo?

• Solgar Gentle Iron: Non-constipating, stomach-friendly iron bisglycinate chelate
• Solgar Vitamin C 1000 mg: High-strength Vitamin C to pair with meals or iron supplements

Solgar formulas are vegan-friendly, third-party tested and made without unnecessary fillers.

How to Take Vitamin C and Iron Together

• Combine, don’t separate – take iron with a source of Vitamin C (food or supplement) for better uptake.
• Avoid calcium and caffeine around iron doses; they can compete for absorption.
• Create smart meal pairings – e.g., chickpea salad with lemon dressing, oatmeal with berries, or spinach sautéed with red pepper.

Conclusion

Pairing Vitamin C with Iron is a simple, evidence-based strategy to maximise non-heme iron absorption and support normal iron status. Whether you get both nutrients from food or choose well-formulated supplements such as Solgar Gentle Iron and Solgar Vitamin C, combining them makes nutritional sense, especially for plant-forward eaters.