How does vitamin C help?
Most iron is present in the diet as trivalent iron Fe3+. In this form, however, it cannot be absorbed by the intestinal mucosa. Various enzymes and vitamin C are needed to convert iron into its bivalent form Fe2+ (reduction).
As divalent iron, it then enters the bloodstream via special transporters and can be utilized by the body. A simultaneous consumption of vitamin C-containing and iron-containing food is therefore sensible. Vitamin C is found in many fruits, e.g.oranges (50 mg/100g), sea buckthorn juice (260 mg/100g), herbs such as parsley (160 mg/100g), wild garlic (150 mg/100g), or vegetables such as red peppers (120 mg/100g). Iron absorption can be further improved by cooking the food before consumption.
What inhibits iron absorption?
There are a number of foods that significantly reduce the absorption of iron in the intestine and should therefore not be taken at the same time as iron-rich products. These include coffee, cocoa, tea (black and green), red wine, dairy products and foods generally containing calcium. Also foods that contain additional phosphates, such as soft drinks, processed cheese, ice cream.
These products should be avoided up to one hour before and after the meal. An acidic stomach environment is also important for good iron absorption. Stomach acid splits (denatures) proteins to which, among other things, iron is bound. Gastric acid is reduced by taking stomach protection tablets such as proton pump inhibitors (e.g. pantoprazole). Iron is thus more difficult for other digestive enzymes to reach and absorption in the intestine is inhibited.
When does another therapy have to take place?
Despite a balanced iron-rich diet, iron deficiency can occur. Risk groups are mainly women with a heavy menstrual flow, in whom the blood and thus iron loss exceeds the natural iron absorption capacity. In severe cases, the strength of the menstrual flow can be reduced by hormone substitution to enable the body to replenish the iron stores.
People with chronic inflammatory bowel disease also often suffer from iron deficiency, as less iron is absorbed through the damaged bowel wall or iron is lost through bleeding. Through an anti-inflammatory therapy, the symptoms of the underlying disease but also the iron deficiency can be reduced. Iron utilization disorders, e.g. due to tumor diseases, are another cause.
Despite a sufficient supply of iron, the iron in the body cannot be incorporated at the right places. Here, too, the underlying disease must be treated in addition to an increased iron intake. More about this:
- Causes for iron deficiency
- Ferritin
