Nutrition
Vitamin C Iron Pairing Menses
Vitamin C iron pairing menses improves plant iron uptake—citrus peppers or tomatoes with beans and greens during menstrual weeks when losses peak.
Vitamin C iron pairing menses means eating citrus, peppers, berries, or tomatoes with plant iron meals during and after menstrual bleeding to improve non-heme absorption. A spinach salad with lemon dressing or beans with salsa beats beans alone for uptake.
Heme iron from meat needs less pairing but still benefits from varied produce. Avoid pairing iron-rich plates with tea, coffee, or large calcium doses at the same sitting.
Simple habit, large impact for vegetarian athletes.
Common questions
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How much vitamin C helps iron absorption?
Roughly fifty to one hundred milligrams at the meal—half a pepper or a small orange—can help plant iron uptake. Whole food sides beat megadose tablets for most people.
Related terms
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