Nutrients ·
Vegan iron supplements: absorption, dose and food pairings
The short answer
Plant foods contain non-heme iron, which absorbs less efficiently, so the NIH suggests vegetarians aim for about 1.8 times the standard intake. Pair iron-rich foods with vitamin C, keep tea and coffee away from meals, and use a supplement only when a blood test (including ferritin) shows you need it.
How much iron
Adult recommended intake is 8 mg/day for men and post-menopausal women and 18 mg/day for women 19–50 (NIH). For vegetarians the NIH suggests about 1.8x those numbers.
Best plant sources
- Lentils, chickpeas, beans, tofu and tempeh.
- Pumpkin seeds, hemp seeds, quinoa and oats.
- Dark leafy greens and dried apricots.
Absorption tips
- Vitamin C (citrus, peppers, berries) with iron-rich meals increases absorption.
- Drink tea and coffee between meals, not with them.
- Calcium supplements compete with iron; take them at a different time.
- Soaking, sprouting and fermenting reduce phytates.
Supplements
Iron is one nutrient where more is not better — excess iron is harmful. Test ferritin and hemoglobin first. Strips and gentle forms like bisglycinate tend to cause less stomach upset. Keep iron away from children.
Questions
- Do vegans get enough iron?
- Many do, but menstruating women are at higher risk of low stores on any diet.
- What's the best time to take iron?
- On an empty stomach or with a little vitamin C, if your stomach tolerates it.
From the shop
This article is for general information and isn't medical advice. These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease. Talk to a healthcare professional before starting a supplement, especially if you are pregnant, nursing or take medication.