Iron and vitamin C: the perfect pair? - MSU Extension
Consuming iron and vitamin C together may be better than alone, increasing However, these symptoms only arise when iron deficiency has. Iron deficiency is a common health problem worldwide. Ferrous fumarate (a form of iron) is often added to foods in an effort to prevent iron deficiency. Vitamin C. Most people get enough vitamin C from their diet, so taking a vitamin C If you have symptoms of anemia such as fatigue and cold extremities.
The body can relatively easily absorb more heme meat iron than it needs. When and if vitamin C has a negative effect in HC patients, it is probably due to release of stored iron, not new absorption.
- Should You Take Iron With Vitamin C?
- Interaction of vitamin C and iron.
- Iron and vitamin C: the perfect pair?
Herbert's papers grossly overstate a statistically slight danger. There are no deaths per year from vitamin C; by Herbert's logic, hundreds if not thousands of C users should be dropping dead from HC.
The Science of Vitamin C http: I expect that if vitamin C really did have such a side-effect, its detractors would have had a field day. Having read much of the available evidence, I consider the benefits of high dose vitamin C to exceed greatly any largely theoretical side-effects.
Aust N Z J Med. Iron overload associated with congenital pyruvate kinase deficiency and high dose ascorbic acid ingestion.
Keep in mind that men need 8 milligrams of iron daily. Women age 50 and under require 18 milligrams a day and 27 milligrams during pregnancy, while women age plus only require 8 milligrams daily.
Getting Your Vitamin C Vitamin C deficiency can result in iron deficiency, due to reduced iron absorption. The recommended dietary allowance of vitamin C is 90 milligrams daily for men and 75 milligrams for women.
All fruits and vegetables are sources of vitamin C. Some of the most potent fruit sources include citrus, cantaloupe, kiwi, mangoes, papayas, pineapples, watermelons and berries.Vitamin C, An Important Factor in Cardiovascular Health
Vegetables with a high vitamin C content include green vegetables, potatoes, sweet potatoes, tomatoes, red bell peppers and winter squash. Safety With Taking Supplements Consult with your doctor before taking any supplements if you're on medication or have a medical condition. Diarrhea and constipation are common side effects of iron supplements.
In another study, mg ascorbic acid given 3 times daily with meals to menstruating women for 9 mo had no significant effect on iron status 9. There was no significant alteration in biochemical indexes of iron status in these women, even in those consuming a diet low in bioavailable iron The explanation for the disparity between the pronounced effect of ascorbic acid on iron absorption and its meager influence on iron status after prolonged supplementation is not apparent.
One possibility relates to the method used to measure the absorption of nonheme dietary iron. The traditional technique has been to administer single meals tagged extrinsically with radioactive iron to fasting subjects.
Is Iron Overload a Vitamin C Problem?
However, this approach exaggerates the effect of dietary composition on iron absorption. For example, when iron absorption from a complete diet was measured over several days by having subjects consume a labeled bread roll with each meal of the day, the extremes in mean iron absorption between diets differing maximally in iron bioavailability ranged from only 3.
The results of several other investigations using this method of total dietary labeling confirm the reduced influence of various dietary determinants of iron absorption when examined in the context of a complete diet 12 — The present investigation was undertaken to reexamine the importance of dietary ascorbic acid in iron balance by measuring nonheme-iron absorption from a complete diet before and after altering the diet to maximally increase or decrease the intake of dietary ascorbic acid.
The subjects' ages averaged 25 y with a range of 20—38 y. All subjects were interviewed extensively before they were enrolled in the study to establish their willingness and capability to maintain detailed and accurate dietary records while consuming the labeled diets.
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The participants were shown an instructional video on methods for assessing portion sizes and maintaining dietary records. All subjects stated that they were in good health, were taking no iron medications, and had no history of recent infections or disorders known to influence iron absorption.
The use of mineral or vitamin supplements was not allowed during the investigation. Written, informed consent was obtained from all subjects before the investigation. Study design Four separate iron absorption tests were performed in each subject by using dual radioactive iron labels sequentially.
One of the initial pair of absorption tests included a standard hamburger meal that was used in prior studies in our laboratory Iron absorption from this meal was used as a reference to facilitate comparisons with published studies of iron absorption. Expression of iron absorption from the complete diet as a percentage of the iron absorption from the standard meal in each subject minimized the effect of differences in iron status on iron absorption.
For the 3 remaining iron absorption tests, the complete diet was tagged by having the subjects consume radioactive bread rolls with each of the 3 main meals of the day for 5 d. Snacks between meals were not allowed. The subjects were instructed to maintain detailed daily records of all food items consumed during the 5-d labeling period.
During the initial period of dietary tagging, termed the self-selected SS diet, the participants were allowed to consume their regular diets without restrictions on composition.