Do vegans get enough iron?
HEALTH
Short answer
Yes, when eating lentils, tofu, pumpkin seeds and greens with vitamin C. Vegans need ~1.8× the standard RDA because plant iron is absorbed less efficiently.
HEALTH
The detail
Plant iron (non-heme) is absorbed at 2–20% versus 15–35% for heme iron in meat, so EFSA recommends vegans aim for ~1.8× the RDA — around 14 mg for men and 32 mg for pre-menopausal women.
Pair iron-rich meals with vitamin C (lemon, orange, bell pepper, tomato) to multiply absorption 3–6×. Avoid tea/coffee within 1 hour of the meal. EPIC-Oxford (65 000 adults) found vegans are not more anaemic than omnivores.
To maximize your intake, avoid drinking tea or coffee with meals, as the tannins can inhibit iron absorption by up to 60%. Instead, squeeze fresh lime juice over your lentil soup or serve spinach with sliced strawberries to leverage vitamin C. According to 2020 nutritional guidelines, using a cast-iron skillet for cooking acidic foods like tomato sauce can also naturally increase the iron content of your meals.
Source: EFSA 2015; Key TJ et al., EPIC-Oxford, Public Health Nutr 2006
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More questions like this
- Where do vegans get protein?
From legumes, tofu, tempeh, seitan, whole grains, nuts and seeds. Most vegans easily meet or exceed the daily requirement.
- How much B12 should a vegan take?
One 25 µg cyanocobalamin tablet daily, or one 1000 µg tablet twice a week. Both work equally well.
- Is a vegan diet safe during pregnancy?
Yes — a well-planned vegan diet is safe and healthful during pregnancy. Supplement B12, DHA, and check iron and iodine.
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