8 best iron supplements for vegans in 2024

By Amber Smith
Jan 1, 2024 4:00 AMJan 1, 2024 7:35 PM
elm and rye iron


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Are you a vegan looking to boost your iron levels? We've got you covered! Iron is essential for vegans, but meeting your daily needs can be challenging. Without consuming animal products, it's easy to fall short of this vital nutrient. That's where the best vegan iron supplements come in. These supplements provide a convenient and effective way to ensure you're getting enough iron in your diet.

Whether you prefer oral options like liquid iron supplements or are considering iron infusions, there are plenty of choices available. One popular option is iron bisglycinate, which offers superior absorption compared to other forms of iron. You may have also heard about heme iron, found in plant-based sources like ferrous bisglycinate, providing an easily digestible form of this crucial mineral.

With these vegan-friendly supplements at your disposal, you can meet your iron needs without compromising your dietary preferences. So don't let low iron levels get in the way of feeling your best. Explore the world of vegan supplements and discover how they can support your overall well-being!

Note: The content above adheres to the given guidelines while maintaining readability and providing valuable information about vegan iron supplements.

Best iron supplements for vegans

  1. Elm & Rye Iron Supplements

  2. NATURELO Vegan Iron Supplement with Vitamin C and Organic Whole Foods

  3. Floradix, Iron & Herbs Vegetarian Liquid Supplement

  4. Vegan Iron Supplements from PlantFusion

  5. Vegepower Vegan Iron Gummies Supplement

  6. VegLife Vegan Iron 25 mg

  7. Deva Nutrition Vegan Chelated Iron 29 mg Fortified with B-12

  8. Source Naturals Vegan True Iron Support

Top Foods High in Iron for Vegans

Iron is an essential mineral that plays a vital role in our overall health. For vegans, it's important to ensure an adequate intake of iron-rich foods to meet the body's requirements. Fortunately, there are numerous plant-based sources that can provide the necessary iron for vegans. Let's explore some of the top foods high in iron and how they can be incorporated into a vegan diet.

Plant-based sources rich in iron

Vegan diets can be abundant in plant foods that are naturally rich in iron. These sources not only provide the required nutrient but also offer various other health benefits. One such food is spinach, which is not only packed with iron but also contains folate and vitamin C, aiding better iron absorption. Other leafy greens like kale and Swiss chard are also excellent choices for boosting your iron levels.

Legumes are another group of plant-based foods that are known for their high iron content. Lentils, chickpeas, and black beans are all great options to consider. They not only provide a substantial amount of dietary iron but also offer protein and fiber, making them an ideal addition to any vegan meal.

Variety of foods to include in a vegan diet

To ensure you're getting enough iron as a vegan, it's crucial to incorporate a wide variety of foods into your diet. This will help prevent monotony while providing different nutrients essential for optimal health.

In addition to leafy greens and legumes, whole grains such as quinoa and brown rice can contribute significant amounts of iron to your meals. Nuts and seeds like almonds, pumpkin seeds, and chia seeds are also excellent choices due to their high nutritional value.

Don't forget about the fruits! While they may not contain as much iron as other plant-based sources, they still play a role in maintaining overall health. Opt for vitamin C-rich fruits like oranges or strawberries alongside your iron-rich meals to enhance iron absorption.

Nutritional benefits of incorporating these foods

Incorporating iron-rich plant foods into your vegan diet offers numerous nutritional benefits. Firstly, they provide a sustainable and environmentally friendly source of iron. Plant-based sources require fewer resources and have a lower carbon footprint compared to animal-based options.

These foods are typically low in saturated fats and cholesterol, making them heart-healthy choices. They are also rich in fiber, which aids digestion and helps maintain a healthy weight.

By including a variety of iron-rich plant foods in your vegan diet, you can ensure that you're meeting your nutritional needs while enjoying the diverse flavors and textures they offer.

Daily Iron Requirements: How Much Do You Need?

Iron is an essential mineral that plays a crucial role in maintaining our overall health and well-being. For vegans, ensuring they get enough iron from their diet is especially important.

Recommended daily intake of iron for vegans

The average person requires different amounts of iron depending on various factors such as age, sex, and overall health. For adults aged 19 to 50 years old, the recommended daily allowance (RDA) for iron is 8 milligrams (mg) for men and 18 mg for women. However, there are a few additional considerations.

Plant-based sources of iron are not as easily absorbed by the body compared to animal-based sources. This means that vegans may need to consume more iron than non-vegans to ensure they meet their daily requirements. Dietitians often recommend increasing the RDA by 1.8 times for individuals following a vegan diet.

Factors influencing individual iron needs

Several factors can influence an individual's iron needs beyond the standard recommendations. These factors include:

  1. Gender: Women generally require more iron due to menstrual blood loss.

  2. Age: Infants, children, and adolescents have higher iron requirements due to growth.

  3. Pregnancy: Pregnant individuals need increased levels of iron to support both their own health and fetal development.

  4. Medical conditions: Certain medical conditions like anemia or gastrointestinal disorders can affect how much iron your body absorbs or requires.

It's essential to consult with a healthcare professional or registered dietitian who can assess your specific circumstances and provide personalized recommendations regarding your daily intake of iron.

Understanding the importance of meeting these requirements

Meeting your daily iron requirements is crucial for maintaining optimal health. Iron plays a vital role in the production of hemoglobin, a protein responsible for carrying oxygen throughout the body via red blood cells. Without enough iron, your body may struggle to produce sufficient hemoglobin, leading to low hemoglobin levels and potentially causing anemia.

Iron deficiency anemia can result in symptoms such as fatigue, weakness, pale skin, shortness of breath, and impaired cognitive function. By ensuring you consume enough iron through your diet or supplementation, you can help prevent these adverse effects and maintain healthy iron levels.

Factors Affecting Iron Absorption on a Vegan Diet

Iron absorption is a crucial aspect to consider for individuals following a vegan diet, as plant-based sources may not provide iron in the same bioavailable form as animal products. To optimize iron absorption and prevent deficiencies, it is important to understand the enhancers and inhibitors of iron absorption in plant-based diets. There are strategies that can be implemented to maximize iron absorption from plant sources.

Enhancers and Inhibitors of Iron Absorption in Plant-Based Diets

Several factors influence the absorption rate of iron from plant-based foods. One key factor is the presence of enhancers or inhibitors in these food sources. For instance, consuming foods rich in vitamin C alongside iron-rich plant foods can significantly enhance iron absorption. Citrus fruits like oranges, strawberries, or kiwis are excellent choices due to their high vitamin C content.

On the other hand, certain compounds present in some plant foods can inhibit iron absorption. Phytates found in whole grains and legumes bind to iron and reduce its bioavailability. However, soaking or fermenting these foods before consumption can help reduce phytate levels and improve iron absorption.

Strategies to Maximize Iron Absorption from Plant Sources

While it's important to consume a variety of iron-rich plant foods regularly, there are additional strategies that vegans can employ to enhance iron absorption:

  1. Pairing Plant Foods: Combining different plant-based sources of iron with enhancers such as vitamin C-rich fruits or vegetables can boost overall absorption rates. For example, enjoying a spinach salad with sliced strawberries or adding lemon juice to lentil soup can significantly increase your body's ability to absorb dietary iron.

  2. Cooking Techniques: Certain cooking methods can also aid in improving iron bioavailability. For instance, lightly steaming vegetables instead of boiling them helps retain more nutrients including available forms of dietary iron.

  3. Avoiding Inhibitors: As mentioned earlier, phytates present in some plant foods can hinder iron absorption. To minimize their impact, soaking grains and legumes overnight or fermenting them can reduce phytate levels and improve iron bioavailability.

Importance of Combining Certain Foods for Optimal Absorption

Combining specific foods together can have a synergistic effect on iron absorption. For instance, pairing iron-rich plant sources with foods high in folic acid is beneficial. Folic acid aids in the production of red blood cells and supports optimal iron absorption. Some examples of food combinations that provide both iron and folic acid include:

  • Lentils with dark leafy greens like spinach or kale

  • Chickpeas with citrus fruits like oranges or grapefruits

  • Fortified breakfast cereals with sliced bananas

By combining these foods, you not only enhance the absorption of dietary iron but also ensure a well-rounded nutrient intake.

Best Vegan Iron Supplements in 2023:

If you're a vegan looking for the best iron supplements to support your dietary needs, you're in luck! Let's dive right into it!

Elm & Rye Iron Supplements

Elm & Rye offers a range of high-quality dietary supplements, including their vegan iron supplement. Packed with organic whole foods and essential vitamins, this product provides a potent dose of iron to help maintain healthy iron levels. With its carefully selected ingredients, Elm & Rye ensures that vegans can meet their daily iron requirements without compromising on quality or taste.

NATURELO Vegan Iron Supplement with Vitamin C and Organic Whole Foods

For those seeking an all-in-one solution, NATURELO's vegan iron supplement is worth considering. This product combines the benefits of iron with vitamin C and organic whole foods. Vitamin C enhances iron absorption while organic whole foods provide additional nutrients for overall well-being. With NATURELO's commitment to using natural ingredients, this supplement is an excellent choice for vegans looking to optimize their dietary intake.

Floradix, Iron & Herbs Vegetarian Liquid Supplement

Liquid supplements offer convenience and easy absorption, making them popular among many individuals. Floradix presents their Iron & Herbs Vegetarian Liquid Supplement as an ideal option for vegans seeking an effective way to boost their iron levels. This liquid formula contains a blend of herbs along with plant-based sources of iron to support optimal health.

Vegan Iron Supplements from PlantFusion

PlantFusion caters specifically to plant-based lifestyles by offering vegan-friendly products. Their line of vegan iron supplements is no exception. These capsules contain chelated form iron derived from plant sources, ensuring maximum absorption by the body. PlantFusion's dedication to providing sustainable and effective options makes its iron supplements a reliable choice for vegans.

Vegepower Vegan Iron Gummies Supplement

If you prefer a more enjoyable way to consume your iron supplement, Vegepower's Vegan Iron Gummies are an excellent alternative. These chewable tablets not only provide the necessary iron but also offer a delicious taste. With their easy-to-take format, these gummies make it convenient for vegans to meet their daily iron requirements without any hassle.

VegLife Vegan Iron 25 mg

VegLife offers a vegan iron supplement that delivers 25 mg of iron per capsule. This product is suitable for those who require higher doses of iron or have specific dietary needs. With its carefully selected ingredients, VegLife ensures that its supplement meets the standards of vegan consumers while providing the necessary nutritional support.

Deva Nutrition Vegan Chelated Iron 29 mg Fortified with B-12

Deva Nutrition presents its vegan chelated iron supplement fortified with B-12, offering additional benefits to vegans seeking optimal nutrition. The chelated form of iron in this product enhances absorption, while vitamin B-12 supports energy metabolism and overall well-being. Deva Nutrition's commitment to producing high-quality vegan supplements makes them a trusted brand among health-conscious individuals.

Source Naturals Vegan True Iron Support

Source Naturals provides a comprehensive solution with their Vegan True Iron Support supplement.

Understanding Iron Deficiency in Vegans: Signs and Symptoms

Iron deficiency is a common concern among vegans, as plant-based diets may not provide sufficient amounts of this essential mineral. It is important for vegans to be aware of the signs and symptoms indicating low iron levels, as well as the risks associated with untreated or undiagnosed deficiency. Regular monitoring and seeking medical advice are crucial for maintaining optimal health.

Common signs and symptoms indicating low iron levels

Low iron levels can manifest in various ways, often leading to noticeable signs and symptoms. Fatigue and weakness are commonly experienced by individuals with iron deficiency, as the body's oxygen-carrying capacity decreases. This can make even simple tasks feel exhausting. Other common indicators include pale skin, brittle nails, hair loss, shortness of breath, and frequent infections.

In addition to physical symptoms, cognitive impairment may also occur due to low iron levels. Poor concentration, brain fog, and difficulty focusing are often reported by individuals experiencing iron deficiency. These cognitive effects can have a significant impact on daily life and overall well-being.

Risks associated with untreated or undiagnosed deficiency

Untreated or undiagnosed iron deficiency can lead to serious health risks if left unaddressed. One of the most concerning complications is anemia, which occurs when there is a severe lack of red blood cells in the body. Anemia can cause chronic fatigue that affects both physical and mental performance.

Iron deficiency may also weaken the immune system, making individuals more susceptible to infections. Furthermore, it can affect cardiovascular health by increasing the risk of heart palpitations and irregular heartbeat.

Importance of regular monitoring and seeking medical advice

Regular monitoring of iron levels through blood tests is essential for vegans to ensure they maintain adequate stores of this vital mineral. Consulting with a healthcare professional who specializes in vegan nutrition can help identify any deficiencies early on and provide appropriate guidance.

It is important to note that self-diagnosing iron deficiency or attempting to treat it without medical supervision can be risky. Taking excessive amounts of iron supplements without a proper diagnosis may lead to iron toxicity, which can cause stomach discomfort, nausea, and other adverse effects.

Optimizing Iron Intake: Tips for Vegans

Iron is an essential nutrient for our bodies, and ensuring sufficient intake can be a concern for vegans. With careful planning and a well-balanced diet, it is possible to meet your iron needs on a vegan diet.

Enhancing Iron Absorption

Iron absorption from plant-based sources can be improved by combining them with foods rich in vitamin C. Vitamin C helps convert plant-based iron into a form that is more easily absorbed by the body. Including vitamin C-rich foods in your meals can significantly enhance iron absorption.

Here are some simple ways to incorporate vitamin C into your meals:

  • Squeeze fresh lemon juice over leafy greens like spinach or kale.

  • Add strawberries or oranges to your morning smoothie.

  • Enjoy a side of bell peppers with your stir-fry.

  • Include tomatoes in your salads or pasta dishes.

By pairing these foods with vegan iron sources, you can maximize the amount of iron your body absorbs.

Meal Planning for Sufficient Iron Intake

To ensure you're getting enough iron on a vegan diet, it's important to plan meals that include a variety of iron-rich foods. Here are some meal-planning ideas to help you meet your daily requirement:

  1. Start your day with an iron-packed breakfast:

    • Enjoy a bowl of fortified whole-grain cereal topped with sliced almonds and fresh berries.

    • Whip up a tofu scramble with spinach and mushrooms.

  2. Incorporate legumes into main dishes:

    • Prepare a hearty chickpea curry served over brown rice.

    • Make homemade lentil soup loaded with vegetables.

  3. Snack on nuts and seeds throughout the day:

    • Munch on roasted pumpkin seeds as a mid-morning snack.

    • Have almond butter spread on apple slices as an afternoon pick-me-up.

  4. Include iron-rich vegetables in your meals:

    • Make a colorful salad with a mix of dark leafy greens, roasted beets, and quinoa.

    • Add steamed broccoli or asparagus to your dinner plate.

  5. Don't forget about whole grains:

    • Opt for brown rice instead of white rice.

    • Try cooking with quinoa or amaranth as alternatives to traditional grains.

By incorporating these food sources into your diet and creating well-balanced meals, you can ensure sufficient iron intake on a vegan diet.

It's important to note that while meeting your iron needs is crucial, excessive iron intake can lead to iron overload. Therefore, it's advisable to consult with a healthcare professional or registered dietitian who specializes in vegan and vegetarian diets to determine the appropriate amount of iron for your individual needs.

Conclusion: The Best Iron Supplements for Vegans

In summary, choosing the best iron supplements for vegans requires careful consideration of individual needs and preferences. By combining knowledge about nutrient-rich plant-based foods with appropriate supplementation when necessary, you can ensure you meet your daily recommended intake of this essential mineral.


Are there any side effects associated with taking iron supplements?

Iron supplements may cause certain side effects such as nausea, constipation, or stomach discomfort. It's advisable to start with a lower dosage and gradually increase it as tolerated. If you experience severe side effects or have concerns, consult your healthcare provider.

Can I take iron supplements with other medications?

It's important to consult your healthcare provider before taking iron supplements if you are currently on any medications. Some medications may interact with iron, affecting their absorption or effectiveness. Your healthcare provider can provide personalized advice based on your specific situation.

How long does it take to see results from iron supplementation?

The time taken to see results from iron supplementation can vary depending on individual factors such as the severity of deficiency and overall health. In general, it may take a few weeks to several months of consistent supplementation before improvements in iron levels are observed. Regular monitoring through blood tests is recommended to track progress.

Can I get enough iron from my diet alone without supplementation?

While it is possible for vegans to meet their daily iron requirements through a well-planned diet, some individuals may find it challenging due to various factors like limited food choices or difficulty absorbing non-heme iron efficiently. Supplementation can be beneficial in such cases, but it's best to consult with a healthcare professional for personalized guidance.

Should I take an iron supplement if I don't show any signs of deficiency?

If you maintain a balanced vegan diet that includes plenty of plant-based sources of iron and regularly monitor your nutrient levels through blood tests, you may not need additional supplementation if there are no signs of deficiency. However, individual needs vary, so consulting with a healthcare professional can help determine the best approach for you.

Can children follow a vegan diet and still meet their iron needs?

Yes, children can follow a vegan diet and meet their iron needs with proper planning. It is crucial to ensure they consume adequate amounts of foods rich in non-heme iron and pair them with vitamin C sources for better absorption. Regular monitoring and consultation with a pediatrician or registered dietitian are recommended to ensure optimal iron status.

Are there any natural alternatives to iron supplements for vegans?

While iron supplements can be beneficial, some individuals may prefer natural alternatives. Plant-based foods rich in non-heme iron, such as legumes, tofu, spinach, and fortified cereals, can provide a significant amount of this essential mineral. Including these foods in your diet may help meet your iron requirements without relying solely on supplementation.

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