4 Supplements to Take with Vitamin C for Better Absorption

Vitamin C can increase the absorption of iron, an essential mineral. Vitamin C intake (whether in food or supplement form) can also impact how other nutrients, as well as medications, affect you.

1. Iron

One of the most well-known interactions of vitamin C is that it can help improve iron absorption. Iron is an essential component of hemoglobin, the pigment in red blood cells (RBCs) that carries oxygen throughout the body. Sources of iron include meat, seafood, nuts, beans, and iron-fortified foods.

Iron deficiency can cause microcytic anemia, characterized by small, pale red blood cells and low hemoglobin levels. Common symptoms include fatigue, pale skin, feeling cold, and dizziness.

Here are some ways to combine iron and vitamin C to optimize dietary iron absorption:

• Beef with tomatoes or tomato sauce
• Fish with vegetables
• Iron-enriched fruit cereals
• Chicken, Bean and Pepper Soup

2. Vitamin E

It is often recommended to take vitamin C along with vitamin E because both vitamins have antioxidant and anti-inflammatory action, and they are both involved in many functions throughout the body.

Antioxidants and anti-inflammatories help protect cells from oxidative stress (an imbalance between free radical-destroying molecules and the antioxidants that neutralize them) and support normal immune function.

Short-term high doses of vitamin C and vitamin E helped prevent muscle damage after Olympic taekwondo (TKD) matches in a group of 18 elite athletes, according to a small study.

Evidence on the long-term effects of a high dose of vitamin C on muscle recovery is mixed. Food sources of vitamins are generally recommended in place of high-dose supplements.

3. Zinc

Vitamin C and zinc (an essential mineral) are both necessary for the immune system to function properly. Although the research isn’t definitive, any research can affect your risk of catching a cold, its duration, or its severity. Making sure you get enough of both through your diet supports a healthy immune system.

Foods rich in zinc include oysters, beef and dairy products. But if your diet is deficient, supplements can be considered. Consult a healthcare professional to see if this is recommended for you.

4. Multivitamins

You may have a vitamin C deficiency if your diet is low in fruits and vegetables. But even with an adequate intake of fruits and vegetables, your vitamin C levels may be too low if you have a digestive problem that prevents you from absorbing food nutrients. This is where a supplement can make a big difference.

You can get vitamin C in supplement form alone, and it is also safe and beneficial to take a multivitamin containing vitamin C. For most healthy adults, standard-dose multivitamins are generally safe, but they may interact with certain medications, supplements, or medical conditions.

Does vitamin C interact with medications?

Vitamin C may interact with certain medications and treatments, including radiation therapy, chemotherapy agents, and statins (lipid-lowering drugs). Check with your doctor or pharmacist about drug and complementary interactions each time you add a new medication to your existing treatments.

How much vitamin C do you need?

Vitamin C, also called ascorbic acid, is an essential nutrient found in fruits and vegetables, especially citrus fruits. This vitamin is vital for skin health, heart health, immunity and many other functions in your body. In general, it’s best to aim for the recommended nutrient intake.

Vitamin C is a water-soluble vitamin, meaning it dissolves in water and does not need to be taken with fatty foods. It is not stored in the body and any excess vitamin C is excreted in the urine. Therefore, you must have a regular intake of this vitamin.

Daily vitamin C recommendations include:

• 0 to 6 months: 40 milligrams (mg)
• 7 to 12 months: 50 mg
• 1 to 3 years: 15mg
• 4 to 8 years: 25mg
• 9 to 13 years old: 45mg
• 14 to 18 years old: 65 to 75mg
• Adult male: 90mg
• Adult female: 75mg
• Pregnant: 85mg
• lactating: 120mg

Taking too much vitamin C can be harmful, especially if you have kidney disease, and high doses provide no additional benefit.

Always talk to your doctor or pharmacist before starting any new supplement, especially if you are taking prescription medications or have underlying health conditions.

Since the Food and Drug Administration (FDA) does not regulate supplements to the extent that it regulates drugs, look for products that have been tested by third-party organizations such as ConsumerLab.com and the United States Pharmacopeia (USP) for purity and potency.