How does vitamin C improve the absorption of iron from plant foods?

Vitamin C enhances the absorption of nonheme iron—the form of iron found in plant foods—by preventing the formation of insoluble iron complexes in the digestive tract.12

By inhibiting the creation of these indigestible compounds, vitamin C helps keep iron available for the body to absorb in the duodenum. This process is particularly important because plant-based sources of iron often contain substances like phytates and phosphates that can otherwise bind to iron and impede its absorption. Consuming vitamin C alongside plant foods is an effective dietary strategy to improve the bioavailability of this essential trace element.12