Nutrient Synergy
Vitamin C + Iron
Vitamin C dramatically increases iron absorption
How It Works
Vitamin C (ascorbic acid) reduces non-heme iron (Fe3+) to its more absorbable ferrous form (Fe2+) in the gut. Studies show adding 100mg vitamin C to a meal can increase non-heme iron absorption by 2-4x. This is especially important for plant-based iron sources.
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Best Food Pairings
Pair a vitamin c-rich food with a iron-rich food.
Foods With Both Nutrients
These foods provide meaningful amounts of both vitamin c and iron in a single serving.
Meal Ideas
- •Lentil soup with a squeeze of lemon juice
- •Spinach salad with strawberries and bell pepper
- •Bean burrito with tomato salsa and lime
- •Chickpea curry with tomatoes and cauliflower
Learn More About These Nutrients
Related Goals
Related Synergies
FAQ
References
Disclaimer: Nutrient synergy information is based on published research. Individual absorption varies. Not medical advice — consult a healthcare provider for personalized recommendations.