ASK A VEGAN
Dovegansgetenoughiron?
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
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.
Source: EFSA 2015; Key TJ et al., EPIC-Oxford, Public Health Nutr 2006
RELATED
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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