Research
Micronutrients & recovery
Ascorbic acid (Vitamin C) significantly improves iron absorption and status, particularly in populations with plant-based diets or iron deficiency, though it may impair copper absorption at high doses.
If you are vegetarian or have low iron, adding Vitamin C to your meals or taking a moderate supplement (200mg) can significantly boost your iron levels. However, if you eat a lot of meat, extra Vitamin C might not help your iron much and could potentially lower copper levels if taken in very high doses long-term.
GoodQualifiesHIGH confidence
Ascorbic acid has a strong iron absorption promoting potential and in iron deficient populations ascorbic acid supplementation improves iron status.
Why this rating
Supported by multiple studies showing improved hemoglobin and iron status in deficient groups.
Source
Micronutrient interactions: effects on absorption and bioavailability
Brittmarie Sandström · British Journal Of Nutrition · 2001
DOI 10.1079/bjn2000312
narrative_reviewCited 356×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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