The vegan diet is a powerful statement for animal rights and environmental protection. But time and again we hear concerns about possible nutrient deficiencies, especially with regard to iron. But don’t worry, iron deficiency can easily be avoided with a balanced plant-based diet. Here you can find out how to boost your iron levels naturally so you can get through the day full of energy and vitality.
Why is iron so important?
Iron is an essential trace element that is vital for numerous functions in the body. It plays a crucial role in oxygen transport, as it enables the formation of haemoglobin, which in turn binds oxygen and transports it to the cells to produce energy and keep the body healthy. It also supports the immune system and brain function. [1] A lack of iron can lead to anemia, fatigue, weakness, headaches, paleness, difficulty concentrating and a weakened immune system. [2]
Iron requirement: How much do we need per day?
The daily iron requirement varies depending on age, gender and other individual factors. The body loses 1-2 mg of iron per day through the skin and urine, which must be replenished through food. However, as only part of the iron ingested can be absorbed – approx. 10-15% with a mixed diet and even less with a vegan diet – the nutrition societies recommend a much higher amount. For adult men on a vegan diet, the recommended daily intake is around 18 mg of iron per day, while adult women on a purely plant-based diet and of childbearing age need around 27 mg per day due to blood loss during menstruation. [3] The iron requirement of women is therefore around a third higher than that of men. During pregnancy, the iron requirement for women doubles. [4]
Is iron deficiency a women's problem?
With 1-2 billion people affected worldwide, iron deficiency is the most widespread nutrient deficiency. Due to the regular loss of blood during menstruation, women are particularly likely to suffer from a deficiency. In European countries, around 20-30% of menstruating women are affected by iron deficiency and around 13% have anemia, despite eating meat, sausage and fish. [3, 12]
For comparison: In the German study “Dietary Iron Intake and Iron Status of German Female Vegans”, 75 female vegans were examined for their iron status. The result: only three out of 75 women, or just 4%, had iron deficiency anemia. Vegans therefore appear to develop a manifest iron deficiency less frequently than their omnivorous counterparts. [13] A 2014 study of 167 relevant articles and references on the topics: vegan, risk, safety, vitamin B12, protein, amino acids, iron, calcium, omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) also found that iron deficiency is more common in men and women on omnivorous diets than in vegans. [14]
Women in particular who consume a lot of meat suffer from iron deficiency because the high iron intake from animal sources increases bleeding. Menstruation also has the task of detoxifying the body – which is why blood loss is higher with an unhealthy lifestyle. A deficiency is not primarily related to iron intake, but to how much is released. [5]
Two types of iron and their special features
There are two types of iron found in food: Heme iron and non-heme iron.
Animal iron: The so-called heme iron in meat is present in the same form as in the human body. This leads to the assumption that it can be better utilized than plant-based iron. However, this is relative and not necessarily advantageous because the body can hardly control the absorption of iron from meat and the iron goes directly into the blood without regulation as soon as it is absorbed in the intestine. If iron goes directly into the blood without sufficient regulation, this can lead to an excess that is harmful to the body. High levels of excess iron in the blood can cause oxidative damage and increase the risk of chronic diseases such as cardiovascular disease. [5]
Plant-based iron: This form of iron is found in plant-based foods such as pulses, nuts, seeds and wholegrain products. Unlike heme iron from animal products, plant iron reaches the intestine unchanged. There it is absorbed more slowly. This allows the body to better regulate the amount of iron that enters the bloodstream. The body can regulate the iron content in the intestine and only absorb the amount it needs to meet its iron requirements. [5]
In chemical terms, animal iron is in the form of divalent iron (Fe2+), while plant iron is trivalent (Fe3+). In order for the body to better absorb the trivalent plant iron, it must first be converted into a soluble form and reduced to divalent iron. [6] This process takes place with the help of acids, among other things. Ascorbic acid, better known as vitamin C, is particularly effective here. It is therefore highly advisable to always consume foods rich in vitamin C in addition to plant-based sources of iron. [3]
Plant sources of iron: Where can I find them?
Contrary to popular belief, there are plenty of plant-based sources of iron that can help you meet your daily requirements. Here are some great options:
- Pulses: Most pulses are good sources of iron, especially soybeans, but lentils, peas and chickpeas are not only tasty sources of protein, but also rich in iron.
- Green leafy vegetables: Spinach, kale, chard and broccoli are excellent sources of iron, as are the herbs basil, dill and parsley – they are also rich in iron.
- Nuts and seeds: Seeds such as pumpkin seeds, pine nuts, sesame seeds, hemp seeds and linseeds contain the most iron. But nuts such as pistachios, almonds and cashew nuts are not only crunchy but also rich in iron.
- Cereals: Oatmeal contains by far the most iron, but pseudocereals such as amaranth, quinoa and millet are also good sources of iron
- Whole grain products: Millet, brown rice and whole grain breads (especially those made with sourdough) are good options for an iron-rich diet.
- Dried fruit: apricots and dried figs are sweet treats that are also a good source of iron. [7]
Which foods promote iron absorption?
As already mentioned, vitamin C is an important ally when it comes to increasing iron absorption. It improves the absorption of plant-based iron from food by about five times. Fortunately, many vitamin C-rich foods are also vegan, including:
- Vitamin C-rich fruit: citrus fruits such as oranges, lemons, limes, kiwis, grapefruits and berries such as currants, strawberries, raspberries and blueberries
- Vitamin C-rich vegetables: peppers (especially red and green peppers), broccoli, Brussels sprouts, cabbage, tomatoes, potatoes, radishes, and even herbs like parsley and cilantro. [8]
Here are two quick & easy recipes for an iron-rich vegan dish:
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The food you eat can either be the safest and strongest form of medicine or the slowest form of poison.
Two simple, quick & iron-rich recipes
Porridge with berries and almonds
Ingredients:
- Oatmeal (rich in iron)
- Berries (such as raspberries and blueberries for vitamin C)
- Almonds (as a source of iron and for an extra portion of nutrients)
- Plant-based milk (optional, e.g. almond or oat milk)
Preparation:
- Cook oat flakes with plant-based milk.
- Add fresh or frozen berries.
- Sprinkle with chopped almonds.
- Optional: A squeeze of lemon juice over the berries for extra vitamin C.
Vegan Buddha Bowl
Ingredients:
- Quinoa or millet (as an iron-rich whole grain)
- Tofu or tempeh (for plant-based iron)
- Leafy vegetables such as spinach or kale (for iron and other nutrients)
- Roasted peppers and tomatoes (for vitamin C)
- Avocado (for healthy fats)
- Hummus or a dressing made from lemon juice and olive oil (for extra vitamin C)
Preparation:
- Cook the quinoa or millet according to the packet instructions.
- Season the tofu or tempeh and fry.
- Briefly steam leafy vegetables or use raw.
- Arrange all the ingredients in a bowl.
- Drizzle with hummus or a dressing made from lemon juice and olive oil.
These two simple dishes combine iron-rich foods with sources of vitamin C to optimize iron absorption. They are not only healthy and balanced, but also delicious and easy to prepare.
Which foods inhibit iron absorption?
There are a number of foods that inhibit iron absorption. Although these foods can be consumed, they should ideally be taken at a time interval to the iron-containing foods or between meals instead of with meals.
- Coffee, tea (especially black and green tea), red wine: both caffeine and tannins or polyphenols such as tannins can impair the absorption of iron in the intestine. [9]
- Cocoa, chard, spinach, rhubarb, beet, parsley: foods that contain a lot of oxalic acid (oxalates) are also iron inhibitors.
- Milk, cheese and yoghurt: The calcium contained in dairy products is an iron inhibitor, which is why iron supplements should always be taken at a sufficient time interval from the consumption of corresponding foods to ensure better absorption. [10]
- Legumes (especially peanuts and soy), cereals, bran, unhulled rice, whole grain products: There is plenty of phytic acid or phytate in all of these foods, which is also an iron inhibitor. This also applies to products made from pulses such as soybeans, for example tofu or soy drinks. [11]
Yes, you read that right: Swiss chard, spinach, parsley, soy and wholegrain products are all iron-rich foods, but they also contain oxalic acid (oxalates) or phytic acid, which can impair iron absorption in the intestine. However, this does not mean that you have to avoid these foods. By combining them with iron-promoting foods, such as vitamin C-rich fruit or vegetables, you can improve absorption. For example, you can add lemon juice to spinach or enjoy Swiss chard with peppers. Wholemeal products can also reduce their phytic acid content by soaking, heating, sprouting or fermenting, which means they offer better iron availability.
9 tips for optimal iron absorption
There are some useful tips to ensure that your body absorbs the iron efficiently:
- Always combine iron-rich foods with sources of vitamin C: As you’ve already learned, combining iron-rich foods with vitamin C-rich foods increases the absorption of iron in the body. For example, you can sprinkle spinach with lemon juice or snack on a handful of almonds with an orange.
- Beta-carotene: Beta-carotene, a precursor of vitamin A, can also support iron absorption. Foods rich in beta-carotene such as carrots, sweet potatoes, spinach, mangoes & apricots are therefore a good addition to iron-rich foods.
- Avoid red wine, coffee, black and green tea with meals: They contain both caffeine and polyphenols such as tannins, which can impair iron absorption. It is best to drink them between meals so as not to interfere with iron absorption or at least one hour after a meal. In the case of coffee, this also includes coffee without caffeine and grain coffee.
- Avoid eating foods containing calcium at mealtimes: Calcium can inhibit iron absorption. So if you eat iron-rich foods, avoid consuming dairy products such as yogurt or cheese at the same time.
- Also avoid cola drinks, energy drinks and iced tea: they not only contain a lot of sugar, but also phosphate, which can inhibit the absorption of iron.
- Cocoa, chard, spinach, rhubarb, beet, parsley: these foods contain a lot of oxalic acid, which can also inhibit iron absorption.
- Whole grain products: Although whole grain products are among the “iron robbers”, you shouldn’t do without them. Wholemeal products do contain phytic acid, which can inhibit iron absorption, but soaking, heating, sprouting or fermenting can reduce the phytic acid content, which improves iron availability.
- Iron supplements: Iron supplements should also be combined with vitamin C (fresh fruit and vegetables, fruit juices) or they should contain vitamin C. Taking iron supplements as a preventative measure generally has no advantages, on the contrary: taking too much iron can also be harmful. It is therefore important to talk to a doctor before taking iron supplements.
- Cook in cast iron pans: It may sound strange at first but yes, cooking in cast iron pans can increase iron absorption in your meals.
When should you see a doctor?
If you experience persistent tiredness, weakness or other symptoms of iron deficiency despite eating an iron-rich diet and following the above tips, it is important to consult a doctor. A blood test can determine whether you have an iron deficiency. After a medical diagnosis, the deficiency can be treated with dietary supplements, for example. In any case, you should discuss this with your doctor in advance.
Recommendation:
As an iron supplement I can recommend the CAPS Fem as it also helped me very well with my iron deficiency. I printed out the ingredients and discussed them with my GP. I would also recommend that you do the same – always check first.
A balanced vegan diet offers a diverse range of iron-rich foods that can help to effectively prevent iron deficiency. By consciously choosing and combining plant-based foods that are rich in iron, such as pulses, green leafy vegetables, nuts and seeds and wholegrain products, you can ensure that your body is adequately supplied with this important trace element. Adding foods rich in vitamin C, such as citrus fruits, peppers and many others, also supports the absorption of iron from plant sources.
Should an iron deficiency nevertheless occur, dietary supplements are a reliable option, but should always be taken under medical supervision. Choosing a targeted diet not only for your own health, but also for animal welfare and the environment, is a valuable contribution that everyone can make. A vegan diet can not only be beneficial to health, but can also contribute to a more sustainable lifestyle.
Disclaimer: This text is in no way a substitute for professional advice from a doctor or pharmacist and must not be used as a basis for independent diagnosis or for starting, changing or stopping treatment of illnesses. Always consult a doctor you trust if you have any health questions or complaints! Greentrinsic accepts no liability for any inconvenience or damage resulting from the use of the information presented here.
Sources:
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5 Dahlke, R. (2015): Veganize your life!: The big book of vegan life – 1000 facts about peace food. Munich: Riemann Verlag
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7. PETA (2024): Vegan sources of iron – this is how a purely plant-based supply works,(https://www.peta.de/veganleben/eisen-vegane-ernaehrung/)
8 Austrian Health Insurance Fund (2020): Nutrition for iron deficiency: recommendations for everyday life,(https://www.gesundheitskasse.at/cdscontent/load?contentid=10008.707048)
9 Hurrell, RF; Reddy, M.; Cook, JD. (1999): Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. Br J Nutr,(https://pubmed.ncbi.nlm.nih.gov/10999016/)
10 Hallberg, L.; Rossander-Hultén, L.; Brune, M.; Gleerup, A. (1992): Calcium and iron absorption: mechanism of action and nutritional importance. Eur J Clin Nutr,(https://pubmed.ncbi.nlm.nih.gov/1600930/)
11 UCB Pharma GmbH (2023): Iron deficiency. Iron uptake: Promoting and inhibiting substances,(https://www.eisenmangel.de/ernaehrung-eisenmangel/eisenaufnahme-hemmstoffe-foerderstoffe)
12 Zolle, H. (2021): Iron deficiency. Austrian Medical Journal,(https://aerztezeitung.at/wp-content/uploads/2021/09/DFP_Eisenmangel.pdf)
13 Waldmann, A.; et al. (2004): Dietary iron intake and iron status of German female vegans: results of the German vegan study. Annals of Nutrition and Metabolism,(https://karger.com/anm/article-abstract/48/2/103/40213/Dietary-Iron-Intake-and-Iron-Status-of-German?redirectedFrom=fulltext)
14 Fields, H.; et al. (2016): How to Monitor and Advise Vegans to Ensure Adequate Nutrient Intake. The Journal of the American Osteopathic Association,(https://www.degruyter.com/document/doi/10.7556/jaoa.2016.022/html)
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