According to the NHS, women between 19 and 49 need 6.1 mgs more of iron per day than their male counterparts. One way to help you boost your iron levels is by taking it in combination with vitamin C. Below, nutritionist and Artah founder Rhian Stephenson shares the important reasons why you should be mindful of both your iron and your vitamin C levels, as well as some easy ways to increase your intake.
What happens if we are low on iron?
“Our primary source of iron is from food,” says Stephenson. “If we don’t get enough to meet our requirements it can lead to iron deficiency.” Our iron levels are influenced by a range of factors such as malabsorption and blood loss—which for women, occurs during the first three days of your menstrual cycle. “Those with menorrhagia (extremely heavy periods) will be even more susceptible to iron deficiency,” she continues, while women who are pregnant, breastfeeding, or participate in endurance sports may also need to keep a close eye on their iron levels.
What are the symptoms of iron deficiency?
Common symptoms of an iron deficiency include fatigue, headaches, shortness of breath, a noticeable dip in immunity, and heart palpitations—all of which can feel scary in the moment. “Over time, untreated iron deficiency can also impact fertility, worsen PMS (premenstrual syndrome), and worsen menstrual bleeding,” says Stephenson. It’s really important to make an appointment to see your doctor as soon as you suspect that something might be wrong.
Which foods are rich in iron?
“There are two types of dietary iron: heme iron and non-heme iron,” says Stephenson. “Heme iron is found in animal-based foods, like meat, poultry, and fish, and non-heme iron is found in plant-based foods such as grains, nuts, leafy greens and legumes.”
Why is it beneficial to take iron and vitamin C together?
“Vitamin C enhances the absorption of iron,” Stephenson points out. This can help your body maximize your iron intake and build up a healthy store within your body. Another way to maximize your iron levels is through eating fermented foods, such as kimchi and sauerkraut.
Is it more effective to take vitamin C through our food or supplements?
“It’s so important to get a variety of fruit and vegetables, this should always be the foundational approach,” says Stephenson. “You can actually meet the vitamin C recommended daily amount by eating one pepper, so it shouldn’t be difficult to get enough from your diet if you’re including fresh fruit and vegetables.”
How to increase your iron intake
“It can be difficult to correct an iron deficiency from your diet alone, which is where supplementation can be helpful,” says Stephenson. “Look for iron bis-glycinate (which is more gentle on the stomach), paired with vitamin C and acidophilus to enhance absorption. If you suspect that you have an iron deficiency, it’s important to see your doctor,” she advises. “As we can’t expel excess iron, supplementation isn’t recommended for everyone and is a mineral that we should treat with care and caution.”