Tired all the time? The problem might not be your iron—it might be what you’re missing alongside it. The simple secret? Vitamin C could be the missing link your body’s been waiting for.
Why Vitamin C and Iron are best friends
When you eat plant-based sources of iron (called non-heme iron), your body has to do a little extra work before it can actually use it. In its natural state, non-heme iron is in a form that’s harder for your gut cells to absorb. Vitamin C steps in like a friendly helper — it changes the iron’s chemical form into one that slips more easily through the gut wall and into your bloodstream.
But that’s not all. In many foods, there are naturally occurring compounds — like phytates (found in grains, legumes, nuts and seeds) and tannins (in tea, coffee and some wines). These foods and drinks can grab onto iron and block it from being absorbed. Think of them like clingy magnets pulling iron away before your body gets a chance to use it. Vitamin C can “shield” the iron from these blockers, so more of it stays available for absorption.
In short: Vitamin C not only makes plant-based iron easier to absorb, it also protects it from being stolen away by the other nutrients in your meal.
Who needs the most help with iron absorption?
Some of us need to be extra savvy about pairing iron with Vitamin C. Here’s who benefits the most:
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Vegetarians and plant-based eaters
While vegetarians in Australia aren’t automatically more likely to develop anaemia, studies show their iron stores can run lower. The good news? Plant-based diets tend to be naturally rich in Vitamin C, which helps offset this. However, being intentional with pairings can make a real difference.
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Women with heavier menstrual bleeding
Monthly blood loss increases your iron requirements, and without topping up effectively, levels can drop fast. Pairing iron-rich meals with a hit of Vitamin C is a simple, natural way to help restore what’s lost.
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Anyone battling fatigue, low immunity, or brain fog
Even before anaemia shows up on a blood test, low iron stores can leave you feeling wiped out, foggy, or constantly run down. Improving how much iron you actually absorb, rather than just how much you eat, can be the missing link in feeling better.
The easy solution: Camu Camu
When it comes to Vitamin C, camu camu is in a league of its own—with just half a teaspoon of our Organic Camu Camu Powder, you’re getting 222% of your recommended daily intake of Vitamin C. That’s one seriously powerful iron-absorption booster.
Our pure, Organic camu camu powder makes it effortless to tap into those benefits—no fillers, no additives, just 100% nutrient-dense fruit. Stir a teaspoon into your morning smoothie, sprinkle it over a breakfast bowl, or mix it into water before a veggie rich meal. Its bright, tangy flavour pairs perfectly with sweet or savoury dishes and it works behind the scenes to help your body get the most from plant-based iron sources.
Common mistakes that can hold back your iron absorption
Even when you’re eating iron-rich foods or taking supplements, some everyday habits can quietly get in the way of your body absorbing that iron.
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Avoid coffee and tea with meals
Having coffee or tea with your meals can be problematic with iron absorption. These drinks contain tannins, which bind to iron and make it harder for your body to take it in. It’s best to enjoy your coffee or tea at least 30 to 60 minutes before or after eating iron-rich foods, rather than alongside them.
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Pairing iron, zinc, or calcium together
These minerals compete for iron absorption, so if you’re supplementing, spacing out these nutrients or avoiding pairing calcium-rich foods like dairy with your main iron sources can make a big difference.
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Cooking your Vitamin C
Vitamin C is water-soluble and sensitive to heat, so cooking can easily destroy much of it. That’s why eating fresh, raw veggies high in Vitamin C like broccoli, capsicum and leafy greens alongside your iron-rich meals is so important. Whenever possible, add raw slices or salads to your meals to get the full absorption boost Vitamin C offers.
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Skipping Vitamin C entirely
Finally, skipping Vitamin C alongside your iron intake is a common mistake many people make. Even fortified cereals or plant-based milks that contain iron won’t help much if there isn’t enough Vitamin C to boost absorption. Without this important partner, much of the iron can simply pass through your system unused.
Simple, natural ways to boost iron absorption every day
Even if you're eating iron-rich foods or taking supplements, without the right support, much of that iron can pass through your system unused. To truly make the most of your efforts, it's essential to pair iron with its natural partner: Vitamin C. This simple step can significantly enhance absorption and help your body utilise iron more effectively.
One easy and natural way to do this is by being thoughtful with your food pairings. Try enjoying iron-rich meals alongside fruits and vegetables high in Vitamin C—such as capsicum, tomatoes, kiwi, strawberries, or oranges. These vibrant, fresh additions can help unlock the iron your body needs. It’s also helpful to avoid tea or coffee around mealtimes, as these drinks can interfere with your body’s ability to absorb iron.
Incorporating superfoods is another gentle yet powerful approach. For example, adding half a teaspoon of our Organic Camu Camu Powder to your smoothie or water before a meal offers a rich, natural source of Vitamin C that can significantly enhance absorption and support your overall vitality.
If you’ve been feeling persistently tired, foggy, or low in energy—even if you haven’t been diagnosed with anaemia—it may be worth speaking with your GP about checking your iron levels. Sometimes, it’s not about increasing how much iron you consume, but rather improving how well your body absorbs it.
When it comes to nutrients, it’s not just about what’s on your plate—it’s about what your body can actually use. Vitamin C plays a key role in this equation, making it an essential partner for iron and a valuable ally in your everyday wellness journey.
