What is the best Vitamin C (Vitamin C) supplement or dietary source to enhance iron absorption in a 71-year-old woman?

Best Vitamin C Source for Iron Absorption in a 71-Year-Old Woman

A small glass of unsweetened orange juice is the best vitamin C source to enhance iron absorption in a 71-year-old woman, as it provides adequate vitamin C (approximately 80-90 mg) without excessive supplementation. 1, 2

Vitamin C and Iron Absorption Mechanism

• Vitamin C acts as a powerful enhancer of non-heme iron absorption by forming a chelate with iron that prevents formation of insoluble iron compounds and by reducing ferric to ferrous iron 1, 2
• Taking iron with 80 mg of ascorbic acid (vitamin C) on an empty stomach significantly improves iron absorption, which is particularly important for older adults who may have increased risk of iron deficiency 1, 3
• Vitamin C is especially beneficial for enhancing absorption of non-heme iron (found in plant foods), which has lower bioavailability (1-15%) compared to heme iron (15-40%) found in animal products 2, 4

Best Dietary Sources of Vitamin C for Iron Absorption

• Unsweetened orange juice (one small glass) is specifically recommended as part of the daily fruit and vegetable intake to help achieve adequate vitamin C levels for iron absorption 1
• Citrus fruits provide excellent vitamin C content, though they are best consumed alone (not with meals) if the person has high iron stores or hemochromatosis 1, 2
• Fiber-poor fruits and vegetables rich in vitamin C show positive associations with improved iron status, particularly in those with lower iron stores 5

Optimal Timing and Dosing

• Vitamin C should be consumed at the same time as iron-containing foods or supplements to maximize absorption 1, 3
• Morning consumption of iron with vitamin C is more effective than afternoon consumption, with studies showing 37% higher iron absorption in the morning 3
• A moderate dose of vitamin C (80 mg, equivalent to a small glass of orange juice) increases iron absorption by approximately 30%, while higher doses (500 mg) don't provide significant additional benefit 3

Important Considerations for Older Women

• Iron deficiency prevalence increases with age, particularly among older adults in long-term care, resulting in increased ill health and mortality 1
• Tea should be consumed between meals rather than with meals to avoid interference with iron absorption 1
• For those with very poor diet, a vitamin C supplement may be needed as advised by a general practitioner 1

Cautions and Contraindications

• Excessive vitamin C supplementation should be avoided in patients with hemochromatosis or iron overload conditions 1, 6
• If vitamin C supplements are required for other health reasons, they should be limited to 500 mg daily and only after discussion with a physician 1, 2
• Coffee is a powerful inhibitor of iron absorption (decreasing it by 54%) and should not be consumed within an hour of taking iron 1, 3

Practical Application

• Consuming a small glass of unsweetened orange juice (providing ~80-90 mg vitamin C) with iron-rich foods or supplements in the morning, away from tea or coffee, represents the optimal approach 1, 3
• For those unable to consume orange juice, other vitamin C-rich fruits and vegetables can be effective alternatives, particularly when consumed with iron-containing foods 2, 7
• Separate administration of vitamin C and iron sources during the day can still be effective, though simultaneous consumption provides optimal absorption 7