Best Vegan Iron Supplements | Iron Rich Vegan Foods

Plant-based iron sources are aplenty, but vegans could still be at potential risk of developing iron deficiency. Even the best vegan sources of iron may fail to meet your daily requirements, not for its quantity on the plate but for its quality.

Simply put, the type of iron you consume is just as essential as the amount of iron intake. From children to adults, anyone could be at risk of iron deficiency without even being aware of it. With the ravages of the pandemic still affecting a considerable population, we could do without the added hitch of iron deficiency.

So, if you are wondering how to get iron as a vegan, here are the top vegan iron supplements in the market right now:

Do Vegans Need to Take an Iron Supplement?

Our daily nourishment needs are met by two categories of nutrients, namely macronutrients and micronutrients. Micronutrients can essentially be classified into minerals and vitamins, and Iron is one such mineral present in a plethora of edible items as well as nutrition supplements.

Iron is a central component of hemoglobin in the red blood cells or erythrocytes. Why is hemoglobin important? For exhalation, hemoglobin is responsible for transferring oxygen from the lungs to the other parts of the body and carrying carbon dioxide from the tissues to the lungs.

Iron is also essential in muscle metabolism and the maintenance of healthy connective tissues. It has been scientifically proven that physical development, neurological growth, synthesis of essential hormones, and cellular functioning are partially controlled by the iron content in our body.

Additionally, iron contributes to healthy hair, skin, nails, and bones. For best results, ensure adequate iron intake with consistent collagen supplementation. Iron is essential for strengthening brain functions and a strong immune system among children and adolescents. Women require comparatively more iron than their male counterparts, owing to their menstrual cycles. Iron also plays a crucial role in fetal development and nourishment, so it is heavily recommended during pregnancy.

If you are looking for vegan iron supplements, there are numerous ones readily available in the market. Having said that, we have listed the best ones out of them.

5 Best Vegan Iron Supplements

Rank		PRODUCT NAME	SCORE
1 1st Place		Future Kind Vegan Iron Supplement By Future Kind	5.0	Check Price
2 Best Value		Snap Iron Builder with Vitamins B & C By Snap	4.8	Check Price
3		Naturelo Vegan Iron Supplement By Naturelo	4.7	Check Price
4		MegaFood Blood Builder Iron Supplement By MegaFood	4.7	Check Price
5		Garden of Life Vitamin Code Vegan Iron Supplement By Garden of Life	4.5	Check Price

Finding vegan iron sources could often prove to be more challenging than it seems. Especially with the current pandemic-affected world and the restrictions on food transport, getting your hands on organic vegan foods with iron might not be simple.

Vegan iron supplements are a great alternative if you are concerned about your iron intake. Here are the top 5 best vegan iron supplements:

1. Future Kind Vegan Iron Supplement with Natural Vitamin C

It is recommended to be consumed either with or without food items. For those under 18 or pregnant and nursing mothers are advised to consult their physician before consumption.

2. Snap Iron Builder with Vitamins B & C

It helps in expediting metabolism and maintaining our body’s nutritional equilibrium. The fine folks at snap supplements are generous enough to furnish an additional 25% discount to our readers on their total cart value.

3. Naturelo Vegan Iron Supplement with Vitamin C

The use of ferrous bis-glycinate chelate results in twice the bioavailability of alternative forms of iron. The supplement is entirely non-GMO, gluten and soy-free and contains no food coloring, preservatives, or flavoring.

4. MegaFood Blood Builder Iron Supplement with Vitamin B12

5. Garden of Life Vitamin Code Vegan Iron Supplement for Women

How Much Dietary Iron Do You Need A Day? 

The recommended daily intake of iron varies according to age and gender. As women lose a lot of red blood cells, mostly iron, during their menses, they need to consume greater amounts of iron and store better reserves in their bodies than men need.

The need of children may surpass twice that of adults when it comes to the RDI of Iron in food. If you are severely deficient in iron you might benefit from vegan iron supplements with proper intake of high iron foods, while if your deficiency is moderate, super green or spirulina supplements that have lower concentration of iron might suffice for you with proper intake of foods high in iron.

Age and Gender – RDI 

Age	Iron Intake (Male)	Iron Intake (Female)
0-6 months	0.27 mg	0.27 mg
7–12 months	11 mg	11 mg
1–3 years	7 mg	7 mg
4–8 years	10 mg	10 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	15 mg
19–50 years	8 mg	18 mg
51+ years	8 mg	8 mg
Pregnant Women	N/A	27 mg
Lactating Women	N/A	10 mg

Is a Vegan Diet Inherently Deficient in Iron?

A vegan diet can be deemed deficient in certain nutrients, but iron isn’t one of them. Plant-based foods are rich in iron. As we have discussed before, it does not matter what is the quantity of iron you eat but what is the quality of the iron you are consuming.

There are two types of iron found in food, heme and non-heme iron. Plant-based food is rich in non-heme iron which is lower in terms of bioavailability than heme iron that is present in meat and other animal-based food. 

The more bioavailable the iron is the more efficiently it gets absorbed in your body. Even if your diet has greater amounts of iron, if it is non-heme in structure, chances are that your body would not be able to use the iron, exposing you to deficiencies.

Therefore, a vegan diet, made of plant-based food, is not an iron deficit but is less efficient in absorption by the body. Moreover, phytates present in foods such as legumes, grains, and beans have a negative effect that decreases the absorption of iron.

Heme Iron Vs. Non-Heme Iron 

Food sources contain two types of iron – heme iron and non-heme iron. Heme iron is the most bioavailable and quickly absorbed iron by the body than non-heme. Heme iron sources mostly include foods like fish, poultry, and meat.

On the other hand, non heme iron sources are plant-based foods like fruits, nuts, and vegetables. The bioavailability of iron in mixed diets is about 14% to 18% which incorporates significant amounts of meat, seafood, and vitamin C and for a vegetarian diet is about  5% to 12%. 

Since vegan diets contain mostly or only non heme iron sources, those on a vegan diet should be well aware of the specific iron rich vegan foods. Furthermore, they should also implement other techniques that can enhance the absorption of iron, such as increasing vitamin C or ascorbic acid and decreasing calcium or phytate content. 

Signs that may Indicate an Iron Deficiency 

Iron deficiency is prominently noted in young kids, women experiencing menstruation, and pregnant women. It is, in fact, a matter of concern that women across latitudes and longitudes are more prone to deficiency in iron as compared to men. Similarly, children and teenagers are more dependent on iron for their bodily development than grown-ups do. 

However, people with iron deficiency may exhibit signs of other nutrient deficiency since iron helps in metabolizing a number of them. Other signs include extreme fatigue, weakness, chest pain, shortness of breath, pale skin, headache, lightheadedness, rapid heartbeat, cold limbs, inflammation or soreness in the tongue, dizziness, or brittle nails.

Children may experience an unusual craving for non-nutritive substances, such as ice, dirt, or starch. There is a comparatively poor appetite noticed in infants and children with anemia.

The Best Vegan Iron Sources (Vegan Iron Foods)

A few of the best plant-based iron sources in a vegan diet include lentils, blackstrap molasses, tofu, tempeh, swiss chard, beans, spinach, and more. Let’s have a look at a few iron rich vegan foods:

• Lentils: available in three types – brown, green, and red, these are not only rich in iron content but also include substantial amounts of fiber, folate (B vitamin), and potassium. One cup of lentils contains up to 6.6 mg of iron
• Blackstrap molasses: counted as one of the premium non heme iron sources. Two tablespoons full of blackstrap molasses can offer 7.2 milligrams of iron. However, due to higher sugar content, it is advisable not to overindulge in molasses.
• Tofu or Tempeh: Soy foods are popular incorporations in vegan plates. Both of them are proteinaceous and delicious and considered one of the best vegan iron sources. A half-cup serving of tofu offers 6.6 mg of iron whereas Tempeh provides 4.5 mg of iron. 
• Swiss Chard: this green leafy vegetable is a storehouse of essential vitamins and minerals. You can eat this nutritious vegetable in several ways from steaming to simply having it raw. Well, eating raw may taste a little bitter. Nevertheless, per serving of one cup of cooked Swiss chard can provide 4 mg of iron.
• Beans: You can be amazed by the iron that beans have to offer- one cup serving size of kidney beans contains 5.2 mg iron and the same quantity of soybeans and lima beans provide for 4.5 mg of iron each. 
• Spinach: There is no one way to enjoy spinach in your meals. Whether you decide to cook it or eat it raw in salads or grind it into smoothies, spinach can give you a whopping 6.4 mg of iron per one cup of serving size.

How to increase absorption of iron? 

Just as you would add a catalyst to increase the speed of reaction, you would need certain elements to improve the absorption of non-heme from vegan meals. Only Vitamin C can improve the absorption of iron by 67% percent.

You can achieve this by adding a simple avocado to your spinach salad or pairing up lemon or orange juice with a morning iron-fortified cereals breakfast. Thereby, broccoli can go well on a plate of tofu, and lemon juice can season your porridge or hummus (check vegan status) to improve iron absorption from the meal.

List of Vegan Iron Sources (Vegan Foods High in Iron)

Below are some of the plant-based iron sources (vegan foods high in iron) for vegans

Food	Quantity	Iron content in (mg)
Tahini	2 Tbsp	2.7
Brussels sprouts, cooked	1 cup	1.9
Potato with skin	1 large	1.9
Watermelon	1/8 medium	1.4
Almonds	1/4 cup	1.3
Prune juice	8 ounces	3.0
Quinoa, cooked	1 cup	2.8
Bulgur, cooked	1 cup	1.7
Raisins	1/2 cup	1.5
Bok choy, cooked	1 cup	1.8
Cashews	1/4 cup	2.0
Millet, cooked	1 cup	1.1
Broccoli, cooked	1 cup	1.0

Tips to Ensure You Aren’t Iron Deficient As a Vegan

1. Make use of Cast Iron Skillets 

What good can cast-iron skillets do to your food? Well, it can increase the amounts of iron in your cooked meals. But that should also be paired with a good source of Vitamin C. Because besides high amounts of iron you need to improve its absorption too. 

2. Combine Iron rich vegan foods with Vitamin C 

There we come to the most interesting way of increasing iron absorption in the body – combine iron rich vegan foods with Vitamin C. The absorption of non-heme iron has been scientifically proven to be better than that of heme iron. Non-heme iron can be made more efficient with an ascorbic acid partner from citrus fruits. 

3. Avoid pairing Vegan Iron Sources with Calcium 

Yes, we agree that you need decent amounts of iron and calcium both but you don’t have to take them together every time right? Calcium is known to inhibit the absorption of iron. Therefore, plan and separate the meals.

4. Add a Fortified Breakfast Cereal to your Diet 

Fortified breakfast cereals offer more iron (considered as one of the iron rich vegan foods) and other minerals than regular cereals do. Check the list of the best cereals brands. More iron in the vegan meal increases the possibility of better absorption. Try avoiding calcium and tannins pairing up with iron-rich meals. Tea, coffee, or calcium supplements must be consumed considerable hours before or after an iron-rich meal.

Final Words | Are These Vegan Iron Supplements Good?

According to the World Health Organization (WHO) estimates, half of the 1.62 billion approximate cases of anemia reported globally are due to iron deficiency. It’s important to remember that vegans and vegetarians are recommended to consume 1.8 times more iron than omnivores or flexitarians. So, if any dynamic requires and benefits from iron supplements, it’s the vegan community.

We hope this provides you with valuable insights about the best vegan iron supplements in the market that can help prevent iron deficiency if you are on a vegan diet.