Do vegans get anaemia more often?
HEALTH
Short answer
No. Large cohort studies find similar rates of iron-deficiency anaemia in vegans and omnivores when diet is well-planned.
HEALTH
The detail
Vegans often have lower ferritin (storage iron) but not necessarily deficient. Non-heme iron uptake is regulated by need.
Menstruating women, pregnant people and endurance athletes should monitor iron regardless of diet.
Focus on consuming your iron-rich foods with a source of vitamin C, like bell peppers or orange juice, to significantly boost your absorption rates. A 2020 study published in the American Journal of Clinical Nutrition found that vegans typically have higher intakes of iron than omnivores, though their storage levels (ferritin) may be lower. Regularly checking your blood levels during your annual physical will help you stay on top of your nutritional needs and energy.
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More questions like this
- How do vegans get iron?
From lentils, tofu, chickpeas, spinach, oats, quinoa, pumpkin seeds and fortified cereals. Pair with vitamin C to boost absorption 2–4×.
- What supplements do vegans need?
Only B12 is universally required. Vitamin D, iodine, algae-based omega-3 (EPA/DHA), and sometimes zinc, selenium or iron are recommended depending on diet and location.
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