Iron sources in vegan diet
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Plant-Based Iron Sources in Vegan Diets
Iron is an essential nutrient, and vegans must rely on plant-based sources since animal-derived heme iron is excluded from their diets. The main sources of iron in vegan diets are legumes, whole grains, nuts, seeds, leafy green vegetables, and fortified foods. Additionally, plant ferritin and leghemoglobin are being explored as promising iron sources for vegans, offering potential to improve iron intake and bioavailability in plant-based diets 110.
Iron Bioavailability and Absorption in Vegan Diets
Iron in plant foods is present as non-heme iron, which is less bioavailable than heme iron from animal products. Factors such as phytates and oxalates in plant foods can inhibit iron absorption, making it important for vegans to pay attention to both iron intake and absorption enhancers like vitamin C 568. However, research shows that vegans may adapt physiologically to absorb non-heme iron more efficiently, as demonstrated by higher non-heme iron absorption in vegans compared to omnivores in controlled studies .
Iron Status and Deficiency Risks Among Vegans
Studies consistently show that vegans and vegetarians tend to have lower iron stores, as indicated by lower serum ferritin levels compared to omnivores. This is especially true for women of reproductive age, who are at higher risk of low iron status 378. Despite this, most vegans in recent studies have iron status within normal ranges, likely due to higher overall iron intake and the use of fortified foods or supplements 347. Still, regular monitoring of iron status is recommended, particularly for women and those who have followed a vegan diet for a long time 78.
Strategies to Improve Iron Intake and Status in Vegan Diets
To ensure adequate iron intake and absorption, vegans are encouraged to:
- Consume a variety of iron-rich plant foods such as lentils, beans, tofu, quinoa, pumpkin seeds, and spinach.
- Include vitamin C-rich foods (like citrus fruits, bell peppers, and broccoli) in meals to enhance non-heme iron absorption.
- Use iron-fortified foods and consider iron supplements if needed, especially for women of reproductive age 410.
- Be mindful of inhibitors like tea, coffee, and calcium-rich foods, which can reduce iron absorption if consumed with iron-rich meals 56.
Special Considerations for Children and Other At-Risk Groups
Vegan children can meet their iron needs with careful dietary planning and, if necessary, supplementation. Plant ferritin is being studied as a potential iron source for children, but more research is needed. Proper planning and regular monitoring are essential to prevent deficiencies and support healthy growth 910.
Conclusion
Vegans can achieve adequate iron status by focusing on a diverse intake of iron-rich plant foods, using absorption enhancers, and considering fortified foods or supplements when necessary. While the risk of low iron stores is higher, especially for women, most vegans maintain normal iron status with proper dietary planning and regular monitoring 347810.
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