NutriStack
Iron and Vitamin C, a synergy.
Vitamin C dramatically increases non-heme iron absorption by reducing ferric iron (Fe3+) to ferrous iron (Fe2+) and forming a soluble chelate.
One pair, every claim cited. The two substances, the type, the mechanism, the recommendation, and the primary literature.
Same shape as the other 1,729 pairs in the public database.
From the interaction database
What the row says.
Every entry follows the same shape: what is happening, the mechanism, the recommendation, and the primary literature.
At a glance
- Pair type
- Synergy
- Evidence (highest tier)
- Strong
- Source citations
- 3 sources
- Stack Score effect
- +2 to your Stack Score (per scored synergy row).
- Scope
- Supplement × Supplement
- Last verified
- May 30, 2026
Synergy · Strong evidence
Synergy
What is happening. Vitamin C dramatically increases non-heme iron absorption by reducing ferric iron (Fe3+) to ferrous iron (Fe2+) and forming a soluble chelate.
Mechanism. Ascorbic acid reduces Fe3+ to Fe2+ at the gut brush border, forming a soluble iron-ascorbate chelate that remains bioavailable at intestinal pH.
Recommendation. Take 50-100mg+ vitamin C with iron supplements to maximize absorption (higher doses showed no further benefit). Especially important for plant-based iron sources.
Sources (3)
- Hallberg L et al. The role of vitamin C in iron absorption. Int J Vitam Nutr Res. 1989 PMID 2507689
- Lane DJ, Richardson DR. The active role of vitamin C in mammalian iron metabolism. Free Radic Biol Med. 2014 PMID 24566470
- Bayu P, Wibisono JJ. Vitamin C and E antioxidant supplementation may significantly reduce pain symptoms in endometriosis: A systematic review and meta-analysis of randomized controlled trials.. PLoS One. 2024. PMID 38820340
Stack Score
How this pair moves the number.
Effect on the composite score
If both Iron and Vitamin C are in the same stack, this pair applies +2 to your Stack Score (per scored synergy row).
The full algorithm, the clamping rules, and four worked stacks are documented at /methodology/stack-score.
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