Vegan Iron: How to Get Enough from Plant-based Foods

Iron is an essential nutrient for vegans to consume. While it’s possible for vegans to get enough iron, careful planning is often needed to prevent deficiency, especially for people with higher iron requirements.

Continue reading to learn how to meet your needs for iron on a plant-based diet.

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Iron for vegans and vegan foods high in iron

What is Iron?

Iron is an essential mineral that supports many critical bodily functions. It’s an essential mineral because the body cannot produce iron. Humans must consume enough iron to meet their body’s needs.

Iron deficiency is a world-wide problem, especially among people who have an active menstrual cycle. It’s a common concern for both vegans and non-vegans ¹.

What Does Iron Do for the Body?

Iron has 4 main functions in the body:

Oxygen transport: Iron is needed to create a molecule called hemoglobin. Hemoglobin carries oxygen around the body, and all cells in the body use oxygen to function ².
Energy production: Iron is needed to produce ATP, the body’s energy source ³^,⁴.
Immune system: Iron plays a role in immune system regulation. Interestingly, too little and too much iron both seem to impact immune function ²^,⁴^,⁵^,⁶.
DNA synthesis: Iron is needed for the proper formation of DNA ⁷.

When talking about iron deficiency, most people focus on the first function: oxygen transport. Many of the signs and symptoms of iron deficiency are related to this function.

If someone has low levels of iron, or an overt iron-deficiency, any of these functions could become impaired.

Infographic with the 4 functions of iron in the body.

How Much Iron do People Need?

Iron requirements are broken down by age range and sex. The following chart shows Health Canada’s current iron recommendations, in milligrams (mg) per day ⁸:

Age	Males	Females
14-18	11	15
19-30	8	18
31-50	8	18
51-70	8	8
>70	8	8

Higher iron requirements for women aged 14-50 assumes an active menstrual cycle. Of course, menstruation can start earlier, end earlier, continue longer, and occur in people who don’t identify as female.

It’s best to ask your doctor or dietitian which category best suits your needs. Generally speaking, if you have an active menstrual cycle, your iron needs are increased.

Iron Requirements for Vegetarians and Vegans

There is a special note regarding daily iron needs in the Health Canada reference charts. It states that:

“The requirement for iron is 1.8 times higher for vegetarians due to the lower bioavailability of iron from a vegetarian diet.” ⁸

There is a lot of debate over this recommendation because it’s based solely from research that shows iron from plant-based foods isn’t absorbed as readily as iron from meat ³^,⁹. While this is true, there are many factors that can improve or limit iron absorption which are discussed below.

Adequate research to determine the true iron requirements for vegans or vegetarians isn’t available.

Heme vs. Non-heme Iron

You may wonder why there’s some controversy about vegetarian iron sources exists. It’s based on the two types of iron that can be found in foods:

Heme iron
Non-heme iron

Heme iron is found in animal products. The body readily absorbs it ³^,⁹.

Non-heme iron is found in plant-based foods. The body has a harder time absorbing this type of iron ³^,⁹. Non-heme iron absorption can be impacted by many factors as well; both to increase or decrease absorption.

When it comes to nutrition, it’s not just how much you eat, but also how much the body absorbs. If you absorb less non-heme iron, you need to consume more to meet daily intake needs.

There’s lots of interesting research about these two types of iron, and the pros and cons of each. The way humans absorb and regulate iron status is complex and won’t be detailed here.

Vegan diets exclusively contain non-heme iron. It’s possible to consume and absorb enough plant-based iron, with proper diet planning.

Iron Deficiency

Iron deficiency occurs in 3 stages: ⁴^,⁹

Iron stores become depleted: The body stores a small amount of iron; deficiency begins when these stores become depleted. No signs or symptoms are typical at this stage.
Early functional deficiency: With iron stores depleted, the body starts to function without iron. Red blood cells are produced with fewer hemoglobin molecules and less oxygen is moved through the body. Some signs and symptoms may be present including low energy levels and difficulty concentrating.
Iron-deficiency anemia: At this point, the body can no longer function properly due to low iron levels. Red blood cells become smaller (because they have fewer hemoglobin molecules). Signs and symptoms of iron deficiency are likely present at this point.

Signs and Symptoms of Iron Deficiency

Most signs and symptoms of iron deficiency are related to oxygen transportation. Without enough iron, the body can’t make hemoglobin molecules. Since hemoglobin helps transport oxygen, less oxygen moves around the body.

Some common iron deficiency signs include: ³^,⁵^,¹⁰

General feelings of weakness
Lethargy, fatigue, lack of energy
Impaired cognition/ mental functions
Diminished immunity
Altered exercise endurance
Impaired body temperature regulation
Pregnancy complications
Inflammation of the tongue
Irritation in the corners of the mouth
Spoon-shaped nails (where the edges curve upwards)
Lack of concentration
Dizziness
Pale skin
Headache
Dry skin
Hair loss

If you experience any of these symptoms, seek medical help immediately.

Iron Deficiency in Vegans

Are vegans more likely to be iron deficient? Certain research indicates that vegetarians have lower iron levels, with or without anemia, compared to omnivores ¹^,¹¹.

A recent (2021) review found vegetarians had, on average, lower levels of iron in their blood compared to omnivores ¹.

This study found woman who menstruate, regardless of diet type, were 4 times more likely to have iron deficiency compared to people who do not menstruate. Furthermore, iron deficiency was more prevalent among vegetarians, compared to omnivores, regardless of whether they menstruated ¹.

Certain factors (including inflammation) can increase iron in the blood. When this study removed these confounding factors, it didn’t find a difference in the prevalence of iron deficiency between vegetarians and omnivores who didn’t menstruate ¹.

Even with these factors removed, vegetarians who menstruate still had more iron deficiency compared to omnivores who menstruate ¹.

This study, along with other studies on dietary factors and iron status, indicate that vegetarians and vegans, especially those who menstruate, need to be focused on meeting iron needs ¹^,¹¹.

How to Get Enough Iron as a Vegan

Eating foods high in iron and using strategies to improve iron absorption are key for vegans to get enough iron.

Generally, iron is found in whole grains (and fortified refined grains), legumes, seeds and leafy green vegetables. There are smaller amounts of iron in nuts and some other vegetables or fruits. Canned tomatoes and dried fruits tend to have larger amounts of iron.

Green peas, hearts of palm, olives and dark chocolate also have higher iron content.

In Canada, iron is fortified into refined grains and meat alternatives (vegan meat substitutes) ¹². It may be fortified into other foods ¹². Read the label to see how much iron is in any packaged food.

Infographic with a list of plant-based foods and their iron content.

Vegan Iron Sources: Foods High in Plant-based Iron

Here is a list of common plant-based foods that are high in iron. The data is from the Canadian Nutrient File and is based on foods available in Canada ¹³. All values are rounded to the nearest whole number (unless the value was under 1 mg).

I’ve tried to provide “realistic” serving sizes for each type of food. All serving sizes are provided by weight. If you use volume measurements, I typically used the following:

Beans, lentils and soy products are for a 250 mL (1 C) portion
Nuts and seeds are for a 60 mL (¼ C) portion
Nut/ seed butters are a 30 mL (2 tbsp) portion
Leafy greens and other vegetables are for 250 mL (1 C) raw
Grains are for 250 mL (1 C) cooked

Food and Serving	Amount of Iron (mg)
Lentils, boiled, 209 g	7
Chickpeas, boiled, 173 g	5
Kidney beans, boiled, 187 g	4
Lima beans, boiled, 180 g	4
Black beans, boiled, 182 g	4
Navy beans, boiled, 192 g	5
White beans, boiled, 190 g	7
Tofu, medium firm or firm, raw, 262 g	4
Edamame, boiled, 190 g	5
Tempeh, 175 g	5
Cashews, dry roasted, 35 g	2
Almonds, dry roasted, 35 g	1
Walnuts, black, 32 g	1
Pecans, 28 g	1
Pistachios, raw, 31 g	1
Sunflower seeds, hulled, 36 g	2
Chia seeds, 43 g	3
Flaxseeds, ground, 28 g	2
Hemp seeds, 41 g	5
Sesame seeds, 38 g	2
Tahini, 28 g	2
Peanuts (Valencia), 37 g	1
Peanut butter, natural, 32 g	1
Kale, raw, 70 g	1
Spinach, raw, 32 g	1
Beet greens, raw, 40 g	1
Swiss chard, 38 g	1
Broccoli, raw, 93 g	1
Brussels sprouts, raw, 93 g	1
Quinoa, cooked, 195 g	3
Amaranth, cooked, 260 g	5
Spelt, cooked, 205 g	3
Oats, large flakes, cooked, 250 g	2
Whole wheat flour, 127 g	4
Barley, cooked, 166 g	2
Buckwheat groats, cooked, 178 g	2
Rice, brown, cooked, 205 g	1
Molasses, fancy, 15 mL (21 g)	1
Dried figs, 50 g	1
Dried apricots, 50 g	1
Raisins, 50 g	0.5
Prunes, 50 g	0.5
Green peas, cooked, 170 g	3
Corn, cooked, 174 g	1
Tomato puree, canned, 264 g	5
Tomato paste, canned, 35 g	1
Sundried tomatoes, 14 g	1
Sweet potato, baked, peeled, 211 g	1
White potato, skin on, boiled, 165 g	1
Beets, cooked, 180 g	1
White button mushrooms, raw, 100 g	0.5
Palm hearts, canned, 154 g	5
Olives, canned, 100 g	3
Dark chocolate, 70-85% cacao, 50 g	6
Soy milk, 250 mL	1

How to Increase Iron Absorption

There are certain factors that can inhibit or enhance the absorption of iron from plant-based foods (non-heme iron). These are important for vegans because they can impact how much iron the body absorbs.

The best way to increase non-heme iron absorption is to include vitamin C with any meal that contains plant-based iron ³^,⁹. Since iron is in a variety of plant-based foods, it’s ideal to include vitamin C with each meal.

Vitamin C is largely found in vegetables and fruits, especially citrus. Fresher, raw vegetables and fruits tend to have more vitamin C.

Adding vitamin C to meals when practical is one of the best ways to help ensure adequate iron absorption.

Infographic showing 4 steps to get more iron.

What Decreases Iron Absorption?

Plant-based foods can also decrease the amount of iron you absorb ³^,⁹. Some factors include:

Phytates (found in grains, legumes, nuts and seeds)
Polyphenols including tannins (coffee, tea and red wine)
Calcium
Milk and egg protein

Phytates are found in many foods high in iron. Soaking, sprouting, fermenting and cooking these foods can significantly lower phytate content. That’s why it’s best to always soak grains, beans and lentils (then discard the soaking water) before cooking.

Polyphenols are found in many healthy foods but can also lower iron absorption. Avoiding coffee and tea, red wine and dark chocolate at mealtimes can help optimize iron absorption ³^,⁹.

High amounts of calcium in a meal may decrease iron absorption ³^,⁹. Likewise, calcium supplements can lower how much iron your body absorbs, so take calcium supplements at least one hour before or after a meal. Keep in mind that many antacids use calcium carbonate and provide high levels of calcium. For optimal iron absorption, avoid taking these at mealtimes too.

While it doesn’t impact vegans, milk and egg proteins have been found to lower iron absorption ³^,⁹. This could be significant for vegetarians to consider.

Including vitamin C at meals can help overcome all these factors that decrease iron absorption ³^,⁹.

Vegan Iron Supplements

Iron supplements aren’t routinely recommended to vegans ¹³^,¹⁴. A well-planned plant-based diet should be able to meet iron needs without supplementation for most people ¹³^,¹⁴.

However, there are vegans who struggle to maintain adequate iron levels or have iron deficiency. In these cases, it’s important to speak with your doctor or dietitian for the best course of treatment.

Treatments may include improving the amount of iron in the diet, improving iron absorption and/or using iron supplements ¹⁴.

Do not make changes to your diet without speaking with your primary healthcare provider first. Too much iron can cause harm so it’s very important to be monitored if taking iron supplements ¹⁴.

A diet-first approach is typically recommended to meet vegan nutrient needs including iron. Supplements should only be taken by those who need them, under advisement of a doctor and/or dietitian.

Vegan Recipes High in Iron

Any recipe that features high-iron foods from the list above should offer a good amount of iron per serving. You can search for any of those ingredients to find tasty recipes!

Here are some top favorite high iron vegan recipes with the iron amount per serving:

Summary: Vegan Iron

Iron is an essential nutrient for vegans and must be consumed through nutritious foods. Plant-based diets rely on non-heme iron which is not as readily absorbed as animal-based heme iron. Due to lower absorption, vegans likely have higher iron intake requirements.

People who menstruate have higher iron requirements and need to pay closer attention to this nutrient as they’re more likely to become iron deficient.

Vegans should aim to eat high-iron foods along with a source of vitamin C. Avoiding coffee, tea and calcium supplements around meals is also good practice.

Iron supplements aren’t routinely recommended to vegans unless there are challenges meeting iron through diet alone.

Always speak with a doctor before changing your diet or taking new supplements. Please read our full website disclaimer.

References Cited

1. Iron deficiency in vegetarian and omnivorous individuals

2. Overview of iron metabolism in health and disease

3. Dietary iron

4. Iron homeostasis in host defence and inflammation

5. Iron biology and immune function, muscle metabolism and neuronal functioning

6. Iron and immunity: immunological consequences of iron deficiency and overload

7. The elemental role of iron in DNA synthesis and repair

8. Dietary reference intakes

9. Review on iron and its importance for human health