Vitamin C can increase the absorption of iron, an essential mineral. Vitamin C intake (whether in food or as a supplement) 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 part of hemoglobin , the pigment in red blood cells (RBCs) that carries oxygen around the body. Iron sources 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. Common symptoms include fatigue, pale skin, feeling cold, and dizziness.

Some ways you can combine iron and vitamin C to optimize dietary iron absorption include:

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