As a personal trainer, I’ve talked with many people, and even seen clients, who struggle with iron-deficiency anemia after adopting a plant-based diet. I’ve even had people describe to me how much better they felt eating this way until the issue of anemia arose and they were ‘forced’ to return to red meat.
This can be really frustrating for these individuals, and certainly frustrates me upon hearing it—especially when their doctors’ only recommendations tend to be eating more red meat or taking an iron supplement!
Can a plant-based diet help with anemia?
A plant-based diet may support individuals with anemia, including iron-rich foods like leafy greens, legumes, and whole grains. While iron from plant foods (non-heme iron) is absorbed differently than animal-based iron, combining these foods with sources of vitamin C may enhance absorption.
Read more: Digging for Iron
Addressing Iron Needs on a Plant-Based Diet
I try to steer anyone who asks about plant-based sources of iron toward the most iron-dense foods (my favorite: beans & greens!), but to go into a little more detail here I referenced two of my favorite nutrition books: Nutrition Guide for Clinicians and The Complete Idiot’s Guide to Plant-Based Nutrition. Here’s the gist:
Understanding Iron-Deficiency Anemia
Iron-deficiency anemia occurs when the body’s stores of iron in the liver become depleted and it no longer has enough iron to make all the red blood cells it needs for optimal oxygen distribution. Some common symptoms of anemia are fatigue, shortness of breath, and frequent bruising.
Common Causes of Anemia
Anemia has a whole array of origins, only one of which is nutritional deficiency. The most common cause is actually menstruation in women (women of childbearing age have the highest rate of anemia), as this monthly loss of blood leads to depleted iron stores over time.
Pregnancy also greatly increases the risk of anemia, as a woman’s iron-needs roughly double. Rapid growth, such as in infants and children, also increases the need for iron and the subsequent risk of deficiency. Other less common causes of anemia are problems that cause internal bleeding, such as ulcers and cancers of the colon and esophagus.
Read the Vegan Pregnancy Diet article for more information.
Plant-Based Sources of Iron
Iron is one of those nutrients many people tend to think only exists in animal products (like vitamin B12, calcium, and protein), but like these other nutrients, this is far from the case! Many plant foods are great sources of iron, especially leafy green vegetables and legumes (beans & greens!). There is also iron in whole grains, and many grain products are fortified with iron as well.
Heme vs. Non-Heme Iron
The iron present in animal products is called heme iron, which is absorbed at a flat rate of about 25%. Iron from plant foods is called non-heme iron, and can be absorbed at a wide variety of rates depending on the needs of your body and the conditions with which it is eaten.
If you are in need of iron and eat iron-containing foods (beans & greens!) along with foods that promote iron absorption, such as fruit, you will have an excellent rate of absorption.
Maximizing Iron Absorption
Great Sources of Iron:
- Beans, lentils, and legumes
- Dark leafy green vegetables
- Dried fruit (dates, prunes, raisins)
- Artichokes
- Potatoes
- Oats
- Barbells and Dumbbells!
Nutrients that Improve Iron Absorption:
- Vitamin C and organic acids (found in fruits and vegetables, citrus, and vinegar)
- Vitamin A and carotenoids (found in brightly colored fruits and vegetables)
Read more: How a Plant-Based Diet Can Help Reduce Your Risk of Disease
Foods that Reduce Iron Absorption:
- Dairy products (milk, cream, yogurt, cheese, etc.)
- Eggs
- Tea, coffee, and cocoa (when consumed with the iron-containing meal)
An Iron-Rich Meal Example
An iron-packed and highly absorbable meal example: Salad! Spinach with raisins, tomatoes, mandarin oranges, chickpeas, shredded carrot, and a vinaigrette dressing.
How do you get enough iron on a plant-based diet?
To get enough iron on a plant-based diet, focus on consuming iron-dense foods such as beans, lentils, dark leafy greens, oats, and fortified grains. Pairing these foods with vitamin C-rich fruits, like oranges or strawberries, can further boost iron absorption.
What are the best plant-based sources of iron?
Great plant-based sources of iron include beans, lentils, spinach, kale, chickpeas, dried fruits like raisins and prunes, potatoes, and fortified cereals.
What should be avoided when dealing with anemia?
Certain foods can hinder iron absorption. It’s best to limit dairy products, eggs, and drinks like coffee, tea, and cocoa when consuming iron-rich meals, as these can reduce the absorption of non-heme iron.
Related products: vegan collagen
How can I increase iron absorption on a plant-based diet?
To improve iron absorption, eat iron-rich foods alongside vitamin C-rich fruits and vegetables. For example, having a spinach salad with citrus dressing or lentils with tomato-based sauces can help. Avoid pairing iron-rich meals with dairy products, coffee, or tea, as they can inhibit absorption.
Frequently Asked Questions
Do vegans need to take iron supplements?
Not necessarily. Many vegans may be able to meet their iron needs through a well-planned diet, but individual requirements vary.
What factors reduce iron absorption on a plant-based diet?
Dairy, eggs, coffee, tea, and foods high in calcium can reduce iron absorption when consumed with iron-rich meals.
Can vitamin C enhance iron absorption from plant-based foods?
In vegetarian and vegan diets, including vegetables rich in vitamin C during meals may optimize iron absorption.
What are the symptoms of iron deficiency?
Fatigue, shortness of breath, pale skin, and frequent bruising are common symptoms associated with iron deficiency.
Read more: Iron Deficiency Anemia: Are You At Risk?
How can I prevent iron deficiency during pregnancy on a plant-based diet?
During pregnancy, eating iron-rich plant foods combined with vitamin C may help support iron levels. It’s always important to consult with a healthcare provider to assess whether iron supplements are necessary.
Do plant-based athletes need iron supplements?
Plant-based athletes may need supplements if they are prone to iron deficiency due to high activity levels. However, a well-planned diet with iron-rich foods can often meet their needs.
