Iron is a mineral that is an essential component of haemoglobin and various coenzymes, playing critical roles in essential biochemical pathways. However, iron can be a tricky nutrient for the body to absorb! Did you know that some key nutrients can support irons absorption? Read more to find out!
Iron Absorption: A Tough Metal To Master
Haem iron is absorbed efficiently whereas non-haem iron absorption is more variable and easily affected by other dietary factors. Poor iron levels often results from processes that inhibit iron absorption in the digestive system, rather than simply low iron intake.
Haem iron is sourced from haemoglobin and myoglobin in animal products including red meat and offal. It is known for its high bioavailability, and this form is less affected by dietary factors that may enhance or inhibit iron uptake.
Non-haem iron sources are typically affected by compounds like tannins, polyphenols and phytates which can affect absorption. These compounds can be found in tea, coffee and some vegetables and can bind to iron, reducing the amount of iron that gets absorbed in the intestines.⁷
Iron’s Support System:
Improving iron levels doesn’t always require major dietary changes, small adjustments can make a big difference. Pairing iron-rich foods with vitamin C can help increase iron absorption whilst reducing inhibitors from food preventing iron uptake in the gut.
Beyond vitamin C, other nutrients always play an important role. B vitamins including folate, B12, riboflavin, and B6 are essential for iron metabolism and the normal production of red blood cells, which carry oxygen throughout the body whilst copper supports iron transport throughout the body. Together, these nutrients work alongside iron to ensure it is absorbed, transported, and used effectively, helping to maintain healthy iron levels.⁷
Vitamin C: The Absorption Specialist
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The absorption of iron heavily depends on which form of iron that is present. Vitamin C helps to convert ferric iron, which is hard to absorb, into its more soluble and absorbable ferrous form.⁸
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Vitamin C binds with iron to form a chelate complex, meaning it surrounds and holds onto the iron molecule and keeps it dissolved in the digestive system. This chelate complex prevents iron from interacting with inhibitors such as phytates, tannins, and polyphenols commonly found in plant-based diets.
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It also helps regulate iron in the body by boosting the production of ferritin, a protein that stores iron safely. At the same time, it slows down ferritin breakdown, preserving iron stores and preventing iron loss from cells, which helps maintain healthy iron levels inside the body.⁶
Copper: The Transporter
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Copper-containing enzymes including ceruloplasmin enhance iron absorption by enabling the release of iron from intestinal cells so that it can be taken up by the bloodstream. When copper levels are too low, iron transport is disrupted, causing iron to build up in tissues instead of being used properly.⁵
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Copper, mainly in the form of ceruloplasmin helps convert iron from its ferrous form to ferric form, the form that the body can absorb more efficiently. This conversion is essential as it allows iron to bind to transferrin, the main transport protein in the blood. Since transferrin can only carry iron in its ferric form, this conversion ensures that iron is safely and efficiently delivered to tissues where it is needed. Copper contributes to normal iron transport in the body.²
Vitamin B2: The Iron Mobiliser
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Riboflavin plays a key role in red blood cell production. Flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN) are different forms of vitamin B2 which help red blood cells mature properly, allowing them to function efficiently and transport oxygen around the body.¹
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It improves iron absorption and helps in the release and transport of the intracellular protein, ferritin, from tissues. The release of iron from ferritin in tissues is a tightly regulated process that is essential for maintaining iron balance in the body. A deficiency in riboflavin can lead to impaired iron metabolism.⁹ Riboflavin contributes to the metabolism of iron cells.⁴
Vitamin B6, B12 & Folate: The Red Blood Cell Builders
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Vitamins B6 and B12 are crucial for making and maturing red blood cells. These cells transport oxygen around the body using haemoglobin, a protein that binds and carries oxygen to where it’s needed most. Folate works closely with vitamin B12 in making red blood cells and helps iron function properly in the body. Folate vitamin B12 and B6 contributes to normal blood cell formation.³
From Diet to Supplements: Making Iron Work For You
Iron comes in many forms, each with its own unique benefits. Whether through diet or supplementation, maintaining steady iron levels is essential for overall health. Selecting the most suitable form of iron can make a big difference, it's all about finding the right balance for your body. While dietary iron should always be the foundation, our Iron Complex offers a well-balanced and effective dose, complemented by key nutrients like vitamin C, copper, and B-complex vitamins that help enhance absorption and support optimal iron utilization.
References
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Duffy, B. e., 2024. Anaemia during pregnancy: could riboflavin deficiency be implicated?. Proceedings of the Nutrition Society, pp. 1-8.
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European Food Safety Authority, 2009. Scientific Opinion on the substantiation of health claims related to copper. European Food Safety Authority, 7(10), pp. 1-21.
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European Food Safety Authority, 2009. Scientific Opinion on the substantiation of health claims related to vitamin B6. European Food Safety Authority, 7(10), pp. 1-20.
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European Food Safety Authority, 2017. Dietary Reference Values for riboflavin. European Food Safety Authority, 15(8), pp. 1-65.
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Gaware, V. e., 2010. Ceruloplasmin its role and significance: a review. Pathology, 5(6), pp. 10-7439.
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Lane, D. e., 2014. The active role of vitamin C in mammalian iron metabolism: Much more than just enhanced iron absorption!. Free Radical Biology and Medicine, Volume 75, pp. 69-83.
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Metagenics Institute, 2025. Navigating Iron Needs: Understanding Iron Supplementation for Women. [Online]
Available at: https://www.metagenicsinstitute.com/blogs/navigating-iron-needs-understanding-iron-supplementation-for-women/
[Accessed 18 September 2025].
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Piskin, E. e., 2022. Iron Absorption: Factors, Limitations, and Improvement Methods. American Chemical Society, 7(24).
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Suwannasom, N. e., 2020. Riboflavin: The Health Benefits of a Forgotten Natural Vitamin. International Journal of Molecular Sciences , 21(3).