Iron and a Vegan Diet: What to Know About Supplementation

Those who follow a vegetarian or vegan diet can get good amounts of iron through vegetables, but they must deal with an important aspect: bioavailability .

The iron contained in plant foods (non-heme) is absorbed by the body at about a third less rate than the heme iron found in animal foods such as meat and fish.

Plant sources of iron

Some plant foods are rich in iron and should never be missing from a vegetarian diet:

• legumes (lentils, chickpeas, beans);

• dried fruit and oil seeds;

• green leafy vegetables such as spinach and kale;

• dark chocolate.

However, the iron they contain is not used as efficiently as that in meat.

How to improve absorption

To increase the availability of plant-based iron, it is useful to combine it with sources of vitamin C and organic acids, for example:

• citrus fruits, kiwi, strawberries;

• peppers, tomatoes, broccoli.

These foods help promote the absorption of iron in the intestine.

When to evaluate integration

Despite a careful and well-balanced diet, those following a vegan or vegetarian diet remain at higher risk of iron deficiency . Therefore, it's advisable to consult with your doctor or nutritionist to evaluate the possibility of taking an iron supplement , ensuring adequate intake and preventing consequences such as fatigue, reduced concentration, and decreased performance.