Iron and Vitamin C
Taken together, vitamin C can multiply the absorption of plant-based iron.
Iron
Oxygen-carrying mineral critical for energy.
Vitamin C
Antioxidant vitamin and iron-absorption amplifier.
Better taken together
Taken at the same time, one meaningfully increases how much of the other your body absorbs.
How to take them
Iron
- Dose
- Only when deficient; commonly 18–65 mg elemental iron
- Timing
- With vitamin C; away from calcium, coffee, and tea
Vitamin C
- Dose
- 200–1,000 mg per day
- Timing
- With iron-rich meals to maximize iron uptake
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Frequently asked
Can you take Iron and Vitamin C together?
Yes, they are commonly taken together. Taken together, vitamin C can multiply the absorption of plant-based iron.
What's the best time to take Iron and Vitamin C?
Around the same time works well. Iron: With vitamin C; away from calcium, coffee, and tea. Vitamin C: With iron-rich meals to maximize iron uptake.
How do Iron and Vitamin C interact?
Boosts absorption: One increases how much of the other you absorb. Taken together, vitamin C can multiply the absorption of plant-based iron.
Related pairings
Calcium + Iron
Calcium taken at the same time inhibits iron absorption; separate them by at least two hours.
Folate (B9) + Iron
Both folate and iron are needed for healthy red blood cell production. Deficiency in either causes anaemia.
Iron + Vitamin B12 (Cobalamin)
Both are required for healthy red blood cell production; deficiency of either causes anaemia.
Iron + Psyllium Husk
Soluble fiber can bind minerals such as iron and reduce their absorption, so separate the two by a couple of hours.