Iron is one of the essential minerals. It supports the production of red blood cells. These are the cells that transport oxygen through the body. As a vegan, it can somtimes be hard to ensure your iron levels are where they should be if your diet isnt well planned. This is because iron is typically found in red meat, fish, and poultry.
However, there are vegan supplements for non-heme iron that can help boost your levels without the need for animal products. We’re going to look at the top vegan iron supplements right here. Read on to find the one that works for you.
Taking a detailed look into the best vegan iron supplement picks
This is one of the top-quality products when it comes to vegan iron supplements. It has 18 mg of non-GMO chelated iron (ferrous bis-glycinate). On top of that, there is 50 mg of Vitamin C from Acerola Cherry. This combination is specifically formulated to help increase the absorption rate of non-heme iron into your body. Only vegan, cruelty-free ingredients are used, and sustainability is a core principle within the company. This supplement has a month’s supply — there are 30 tablets, and you just need one a day. However, while most find that this is a great supplement, some users experience fatigue as a side effect
This supplement contains raw food nutrients in a fruit and vegetable base. Not only that, but each capsule contains live bacteria and enzymes as well. The capsules have an iron dose of 22 mg and also have other vitamins and minerals such as C, B12, and folate. There are no synthetic ingredients or artificial flavors to be found here. Impressively, this is all on an uncooked base of 23 fruits and vegetables. These capsules can be swallowed whole or broken open and poured into a juice to ingest with or without food. They are not suitable for children, however.
This is another iron supplement that uses whole-food ingredients for better efficacy. By using these additional ingredients, iron absorption is improved for better uptake. As a result, your blood cell health is better supported. Not only is there 26 mg of fermented iron bis-glycinate in each serving but there is also Vitamin C from oranges and folate from broccoli and beetroot. The supplement is vegan and can be taken at any time of the day. Better still, it can be taken on an empty stomach and does not cause nausea or constipation as side effects. The downside is that this is one of the pricier vegan iron supplements out there.
What is Iron and how much do we need?
Iron is an essential mineral that supports red blood cell production. It’s important to have a healthy amount of iron in your diet otherwise you can become lethargic due to being anaemic.
However, the amount of iron we need does depend on our age and gender. Typically though, most adult men need around 8 mg while women need 18 mg. These measurements are for animal-based sources of iron though.
Unfortunately for vegans, non-heme iron (iron that comes from plants), is actually more difficult for the body to absorb. Because of this, vegans will need to aim to include more iron in their daily diet. Ideally, you’re going to need to aim for at least 1.8 times the recommended daily amount of iron to make up for the fact that there is reduced bioavailability of plant-based iron.
What are the different types of iron?
There are two main types of iron — heme (from animals), and non-heme (from plants). The most common iron supplements contain ferrous sulfate, ferrous fumarate, or ferrous gluconate.
Should vegans use iron supplements?
This is actually a hard question to answer as it does depend on each individual. Typically, if, as a vegan, you are eating a balanced diet that contains a large amount of leafy greens and legumes, then this will give you an ample amount of iron. However, for some people, it still might be a necessity to get a vegan iron supplement.
For instance, if you have been diagnosed with anemia, you may be eating a vegetarian diet with a high proportion of low-iron food like cheese. Other reasons to boost your iron levels with a vegan iron supplement include being pregnant, menstruating, feeling regularly weak or fatigued, or eating mostly processed meals rather than fresh ones.
If this sounds more like you, or you’re generally concerned by your iron intake, then a vegan iron supplement might be important for you. However, you should consult a doctor before starting to add an iron supplement to your daily diet.
What are the best natural iron sources/alternatives for vegans?
There are a number of natural iron sources for vegans to use. For instance, legumes such as pinto beans, soy, tofu, black beans, butter beans, chickpeas, and green peas all contain high amounts of iron. Nuts and seeds are also a great option. As are leafy greens such as spinach, kale, Swiss chard, and collard greens.
If you still think you need more iron-rich foods to supplement your diet, then you can also consider potatoes, yams, mushrooms, whole grains, iron-fortified cereals, bread, or plant-based meat or even spices such as turmeric, oregano, basil, and paprika.
Is plant-based iron harder to absorb?
Yes, plant-based iron is harder to absorb than heme iron. Additionally, the vegan diet sometimes inhibits iron uptake as well. This is because fiber and calcium both inhibit non-heme iron absorption. As a vegan, even if you are getting enough iron, you may not be absorbing enough of it and this is where the problem can arise.
This is why it’s very important that plant-based iron supplements include vitamins like Vitamin C. It’s also important to avoid eating calcium-rich foods at the same time.
What are the side effects of iron supplements?
Side effects that often come with iron supplements include nausea, fatigue, and constipation. This occurs when you take too much iron, typically more than 20 mg of iron per day.
How did we choose these products?
These vegan iron supplements were all chosen, first and foremost, for their high-quality ingredients. We made sure that all ingredients were plant-based and sourced sustainably. Additionally, we looked at the extra ingredients found within these supplements to see if they provided absorption-improving nutrients to allow you to absorb all the iron properly.
We also looked at the packaging to see whether it was sustainable or recyclable. And, we checked the dosage of iron in each of the supplements to make sure it would meet a variety of needs.
Summary
Iron is an essential mineral needed for overall body health. There are two main types — animal and plant-based. As vegans tend to miss out on vital sources of iron, there are vegan iron supplements available. These can counteract potential iron deficiency.
However, if vegans are following a healthy, balanced diet, it’s unlikely an iron supplement will be needed. If you do think you need more iron, consult your doctor first. That being said, we’ve listed three of the top vegan iron supplements that also include various natural ingredients to boost the bioavailability of iron.
Disclaimer
Even if you think you might be anemic, it’s important to consult a doctor first. Too much iron can also be harmful, so check your levels first before taking a vegan iron supplement.