Which vitamin helps improve iron absorption when combined with iron-rich foods?

Vitamin C is well-known for its role in improving iron absorption, especially from plant-based sources of iron, which are considered non-heme iron. When vitamin C is consumed alongside iron-rich foods, it enhances the solubility and absorption of iron in the gastrointestinal tract. This is particularly important for individuals who rely on plant-based diets, as plant sources provide a lower bioavailability of iron compared to animal sources.

Vitamin C works by reducing ferric iron (Fe3+) to ferrous iron (Fe2+), which is more easily absorbed by the body. This synergistic effect makes it essential for those looking to optimize their iron intake, especially vegetarians and individuals with low iron levels.

In contrast, the other vitamins listed do not have a significant impact on iron absorption in the same manner as vitamin C. Vitamin A supports iron metabolism and can influence iron-related gene expression, but it does not directly enhance absorption. Vitamin D is important for bone health and calcium absorption but does not affect iron absorption directly. Vitamin K also plays a crucial role in blood coagulation but has no direct connection to iron absorption. This highlights the unique importance of vitamin C in the context of dietary iron.