Those of us who are on plant-based diets can find it a little tricky to know if we are getting enough iron in our diet. If you are thinking about supplementing, I don’t really blame you, so I have put some ideas together.
I have collected the overall iron supplement choices for vegetarians and vegans alike.
Even if we have the best intentions and mean cooking skills, sometimes we find ourselves relying on an easy fix or quick meal to get by when we are in a rush. This is where having iron supplements comes in.
Iron is critical for humans, we need it, and if we do not get it, we will surely suffer for it. Therefore while it is not the best way to get the iron you need, having supplements can really make the difference.
So, check out my favorite choices for those of us who stay away from meat products!
How Much Iron Do You Need To Have?
So, how much iron do we need? This is important to discuss before I introduce you to my favorite products. You see, the daily amount for most adults who eat a mixed (omnivorous diet) is 8 milligrams for men, and 18 milligrams for women.
The main plant-based sources to get iron are usually more difficult for our bodies to absorb in comparison to plant-based sources. This means that those of us who are vegan or even vegetarian have to aim to get 1.8 times more of the RDA for iron to make up for the reduction in bioavailability in plant-based sources.
If you intake too much iron it can be harmful, but so is not getting enough, so you need to speak to a doctor to help you make the best choice and know what works best for you and for your body.
If you think an iron supplement would be beneficial for you, check out the choices I have picked out below!
Best Iron Supplements For Vegans
Here are the 6 best choices for whatever your needs are. However, remember to talk to your doctor first before you go buying any supplements.
#1. Future Kind Vegan Iron & Vitamin C
My first choice is the Future Kind Vegan option. This is a high-quality supplement that offers you 18 milligrams of no GMO chelated iron, which is known as Ferrochel. This is then combined with whole-food vitamin C which comes from Acerola Cherry, helping your body absorb this iron.
This company claims to only use the 100% cleanest and cruelty-free vegan ingredients to ensure scientific and environmental sustainability at the heart of their products.
They also have an essential vegan multivitamin product as well, which is worth a try!
Pros:
- High quality
- None-GMO
- Easily Absorbed
- Eco-Bottled
Cons:
- It’s a bit pricey
- It’s not sold on Amazon
#2. MegaFood, Blood Builder Minis (Daily Iron Supplement & Multivitamin)
Photo Credit @amazon.com
MegaFood also uses wholefood ingredients in their iron supplement to try and help increase the absorption of iron and aid in supporting your blood cells, keeping them healthy.
You get 26 milligrams of iron for each serving as well as folate from broccoli, vitamin C from oranges, and vitamin b12, as well as a beetroot! This is another certified vegan product that can be taken whenever, even on an empty stomach without any painful side effects.
Pros:
- It’s made using wholefoods
- Has great absorption
- Contains Vitamin C too
- Relatively cheap
Cons:
- The bottle isn’t eco-friendly
#3. Garden Of Life Vitamin Code Raw
Photo Credit @amazon.com
This supplement has 22 milligrams of raw iron in it, as well as a very long list of whole food cofactors in it which aid in ensuring absorption of the iron, and optimal utilization of it.
Garden of Life products ensures quality and product purity, including this one. You know you get benefits with this, more so than you would with a typical supplement.
Garden of Life is another vegan-certified product that is gentle on your stomach and contains added folate, and vitamins B12 and C to help maintain a healthy body and aid in the absorption of iron.
Pros:
- It’s a high-quality product that is not very expensive
- Has great absorption
- Contains added folate, and vitamins B12 and C.
- Contains probiotics and enzymes
Cons:
- The bottle isn’t eco-friendly
- Has 4.7 stars on Amazon, and some people report that their iron levels didn’t change.
#4. VegLife Vegan Iron + Vitamin C, B12 & Folic Acid
Photo Credit @amazon.com
With Veglife you get 25 milligrams of iron as well as vitamin C, B12, folate, and so on to help with the absorption. This company is 100% vegan, and all its products are certified as being vegan.
VegLife is an awesome company that focuses on the very unique needs of vegans and vegetarians in a dietary sense.
In this iron supplement, you will find ferrous fumarate as the iron, it is gentle to help support vegan and vegetarian diets without any nausea or constipation.
Pros:
- It’s a good price, especially for people on a budget
- Has good absorption
- Contains added folate, and vitamins B12 and C.
- The company in itself is 100% vegan
Cons:
- The bottle isn’t eco-friendly
- Some people are reporting side effects, especially if you are prone to acne.
#5. PlantFusion Complete Iron Vegan Vitamin
If you wanted something a little more simplistic with only a few ingredients then this is a better choice for you. It contains 25 milligrams of iron per serving and only has folate and vitamin B12 to help your body utilize the iron. There is also a very short list of silica and cellulose ingredients to make the capsule.
It does also contain ferronickel Chelated iron which scientists note is easier for the human body to digest. That being said, you should still take this one with a meal.
Pros:
- Good quality
- Has good absorption
- Contains ferronickel Chelated which helps your body to digest the iron
- The company in itself is 100% vegan
Cons:
- It’s a bit pricey
- You have to take the supplement with a meal
#6. BeLive Iron Gummies
This is a supplement for those who want a treat while doing good for the body, or for those who may struggle with capsules. It is a gummy iron vitamin that helps you get essential minerals and vitamins, combining them with 10mg of iron in this iron chew.
There is no gelatin in this gummy, so do not worry, it is 100% vegan friendly. With a long list of vitamins and minerals alongside iron you can expect to benefit from; Zinc, vitamins C, A, and B complex.
This is also a supplement you can be sure is gentle on your stomach.
Pros:
- Has no aftertaste
- It’s relatively cheap
- It’s totally vegan-friendly, and the gummies don’t contain gelatin
Cons:
- Contains sugar
- Contains flavorings and preservatives
Do You Really Need Iron Supplements As A Vegan?
When you have so many awesome vegan and vegetarian iron supplements available at your fingertips, the hardest decision might simply be knowing if you actually need one or not.
The average plant-based diet might be rich in legumes and leafy greens, in which case you may be getting the perfect amount of iron, and do not need to supplement. However, there are some things that may contribute to you actually needing to take iron supplements.
Some of these factors include:
- Being on a vegetarian diet which includes many low-iron foods. I.e. butter, cheese, etc.
- Feeling weak or fatigued.
- Pregnancy, or trying for a baby.
- Having a previous anemia diagnosis.
- Menstruating as a woman who is struggling to ingest enough iron via her diet.
- Not eating enough iron-rich foods.
- Eating foods that consist of a great deal of processed or frozen meals instead of fresh produce.
If you have any of these factors in your life, or if you have concerns about your iron intake you should go and speak to your doctor about this. Ask whether or not you should be adding an iron supplement to your diet to help increase levels if you need it.
A blood test can help to show what your current levels are like and if you need to increase your iron, or if your levels are okay as they are. Doing this can also inform you of how much and what type of supplement you should take.
Remember that if you do need to supplement with iron, you need to check if they are vegan or not. To save time, pick one of the ones I have pointed out above, they are all great options, but some will work better for some than others.
Vegan Iron Supplements For Anemia
All of the above iron supplements are suitable for anemia. However, if you are anemic, speak to your doctor first to find out how much iron you need in your supplements, and which you should be taking.
Anemia is not at one strict level of severity, and some people suffer more and need higher doses, so make sure that you speak to your doctor first and choose the right one to get you on track.
Note: Women often suffer from anemia more than men. Female anemia can be caused by excessively heavy menstruation, if this is causing your anemia, it can be better to treat the cause before you start taking iron supplements.
Vegan Iron Supplement For Pregnancy
It is important for pregnant women to get enough iron. Not every supplement listed will be suitable for every vegan woman who is pregnant. However, Garden of Life is known for doing good organic plant iron which can be suitable.
If you think you may need iron supplements during your pregnancy, speak to your midwife and your doctor to see what option is best for you.
What We Think
Iron is a critical nutrient that we need to function, be healthy, and live. While there is plenty of iron in the foods we eat as vegans, there can be reasons we are not getting enough. If you need to supplement, speak to your doctor and find out what you need specifically, then choose from the above list!
Make the right choices for you and your body!
FAQs:
Why Type Of Iron Should Vegans Take?
Vegans should take non-heme iron, this is not as easily metabolized, which means vegans can often be iron-deficient. This is where non-heme iron supplements come in handy to help boost iron levels.
Why Do Vegans Not Get Enough Iron?
Vegans do consume enough iron, generally. However, the issue is that non-heme iron is not as easily absorbed, however, with enough vitamin C in the body, this can be countered as vitamin C improves how the body absorbs non-heme iron.
Vegan Iron Supplement Dosage
How much iron you need to supplement depends on your individual body, not everyone is the same. All iron supplements have a recommended dosage, so this will help to determine the dosage you need.
No Comments