Vegan Iron

What Is Iron?

Iron is an essential mineral responsible for transporting oxygen in your blood (as part of haemoglobin) and storing oxygen in your muscles (as part of myoglobin). It is critical for energy production, endurance, and overall performance. Iron deficiency is the most common nutritional deficiency worldwide, and vegans are at higher risk due to the type of iron found in plant foods.

Heme vs Non-Heme Iron

This distinction matters. Heme iron (from animal sources) is absorbed at a rate of 15-35%. Non-heme iron (from plant sources) is absorbed at only 2-20%. Vegans consume exclusively non-heme iron, which means they need to be more strategic about absorption — and may need to consume more total iron to achieve the same status as meat-eaters.

Common plant sources of iron include lentils, chickpeas, tofu, tempeh, spinach, quinoa, and fortified cereals. While these foods can provide adequate iron, the lower bioavailability makes it harder to maintain optimal levels without attention to absorption enhancers and inhibitors.

Boosting Absorption

The single most effective way to increase non-heme iron absorption is to consume it with vitamin C. Adding a glass of orange juice, some bell peppers, or a squeeze of lemon to an iron-rich meal can increase absorption by 2-3 times. Cooking in cast-iron pans can also add small amounts of iron to food.

Equally important is knowing what blocks absorption. Tannins in tea and coffee, calcium in dairy (or supplements), and phytates in whole grains can all significantly reduce iron absorption. Avoid drinking tea or coffee within an hour of iron-rich meals or iron supplements.

What the Research Says

Research confirms that vegans and vegetarians have lower iron stores (ferritin) on average compared to omnivores, though clinical anaemia rates are only slightly higher. The Academy of Nutrition and Dietetics recommends that vegetarians aim for 1.8 times the standard iron RDA to account for lower absorption. For menstruating women, iron needs are further increased.

Who Should Take It

Only supplement iron if you have a confirmed deficiency through blood tests. Unlike water-soluble vitamins, excess iron accumulates in the body and can cause oxidative damage and organ toxicity. Get your ferritin and haemoglobin checked before starting supplementation. This is especially important for men and post-menopausal women, who are at lower risk of deficiency.

Menstruating women, pregnant women, endurance athletes, and anyone with confirmed low ferritin should discuss supplementation with their doctor.

Choosing an Iron Supplement

Iron bisglycinate (gentle iron) is the best-tolerated form with good absorption and fewer side effects than ferrous sulphate. If your supplement causes constipation or stomach issues, switching to bisglycinate often helps. Always take it with vitamin C and away from calcium, tea, and coffee.

Vegan?

Iron supplements are vegan-friendly. Iron bisglycinate and ferrous sulphate are both synthetically produced. Check capsule shells for gelatin — choose HPMC (plant-based) capsules.

Where to Buy

• Amazon — Solgar Gentle Iron (Bisglycinate) — from £8.99
• Bulk Iron Bisglycinate — from £5.99
• Holland & Barrett Gentle Iron — from £7.99

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