IRON
IronforVegans—Sources,Absorption,andDeficiencyRisk
Plant iron works differently, and once you know how, it works well.
IRON
Iron for Vegans — Sources, Absorption, and Deficiency Risk
Plant iron (non-heme) is absorbed at 2–20% depending on context, versus 15–35% for heme iron from meat. The EFSA recommends vegans and vegetarians aim for ~1.8× the standard RDA — about 14 mg for men and 32 mg for pre-menopausal women. This is easily reached with lentils, tofu, pumpkin seeds, oats, and dark leafy greens. Pair with vitamin C to multiply absorption 3–6×.
IRON
Best plant sources
Source: NIH ODS 2024; EFSA 2015
IRON
Absorption & practical tips
Add lemon, orange, kiwi, bell pepper or tomato to your iron-rich meal. Avoid tea, coffee and calcium supplements within 1 hour of the meal — polyphenols and calcium block iron uptake.
Vegans are not more anaemic than omnivores. EPIC-Oxford (65 000 adults) found similar haemoglobin levels; menstruating women of all diets need attention, not just vegans.
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FAQ
Q&A
Related questions
- 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×.
- Can you be vegan while pregnant?
Yes. A well-planned vegan diet is safe for pregnancy according to every major dietetic body. Prioritise B12, iron, iodine, DHA, choline and folate.
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