Question: What is the relationship between vitamin C and iron? How can I get the best vitamin C absorption?
Dr. Blaylock's Answer:
One myth about iron intake is the so-called harmful effect of vitamin C when combined with iron. In a laboratory test tube, mixing oxidized iron with vitamin C will produce reduced iron, which is the more toxic form. Yet a number of studies have shown that in the body, vitamin C strongly protects against iron toxicity.
Vitamin C can drastically increase iron absorption. In most cases, you do not want increased iron. In some instances, however, you want to absorb more iron. A nurse once told me that she was severely iron deficient, yet no matter how much iron she took as a supplement, she could not correct her deficiency. I found that she was drinking iced tea with her meals. Catechins in tea strongly bind iron and prevent it from being absorbed.
Many flavonoids in vegetables and phytates in grains also bind iron, and either reduce or prevent its absorption. Vitamin C can overcome these blocking effects and increase iron absorption despite meals high in flavonoids and catechins.
To get the best absorption of vitamin C, always take it on an empty stomach. That way, you get the antioxidant protection without increasing iron absorption from foods.
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