Are You Getting Enough Iron on a Plant-Based Diet?

Why is iron important?

If you eat fully or mostly plant-based, you may wonder: how do I make sure I get enough iron on a plant-based diet?

Iron is an essential mineral needed for the production of hemoglobin in red blood cells, which carry oxygen throughout your body.

An iron deficiency can lead to anemia, with symptoms such as:

• fatigue
• dizziness
• low immune function

Deficiency can result from low intake, poor absorption, or chronic blood loss (e.g., menstruation, surgery, childbirth). Certain conditions, such as bowel diseases, also increase the risk. Globally, iron deficiency is the most common nutritional deficiency.

Plant-based diets and iron deficiency

Because meat is rich in iron, many assume vegetarians and vegans are at higher risk. Research, however, shows this is rarely a health problem. While people on a plant-based diet often have lower iron stores, the body efficiently recycles iron from old blood cells.

Interestingly, lower iron stores may even protect against diseases like type 2 diabetes, cardiovascular disease, and certain cancers. Still, iron is a nutrient to monitor—especially for menstruating women.

Heme iron vs. non-heme iron

There are two forms of dietary iron:

• Heme iron: found only in animal products (meat, fish) and absorbed efficiently (15–35%).
• Non-heme iron: found in both plant and animal foods, but absorption varies widely (1–34%) depending on your iron status and dietary factors.

Although non-heme iron is absorbed less efficiently, a well-planned plant-based diet can easily provide enough iron.

How much iron do you need?

The recommended daily intake (RDI) for iron:

• Adult men: 9 mg per day
• Adult women: 8–15 mg per day (depending on age and menstruation)

For women of childbearing age, needs are higher, and during pregnancy or heavy blood loss, requirements may increase further. There are no separate recommendations for people eating a plant-based diet.

Best plant-based sources of iron

With a varied plant-based diet, you can meet your iron needs. Good sources include:

• Leafy greens (spinach, kale, Swiss chard)
• Legumes (lentils, chickpeas, beans)
• Whole grains (oats, whole-grain bread, brown rice)
• Dried fruit (apricots, raisins, prunes)
• Soy products (tofu, tempeh)

Tips to improve iron absorption

Iron absorption depends not only on what you eat, but also on what you eat with it. A few simple strategies can make a big difference:

• Avoid coffee and tea with meals: they contain tannins and polyphenols that block absorption. Drink them at least an hour before or after meals.
• Combine with vitamin C: boosts absorption up to 3–4 times. Think peppers, citrus fruit, kiwis, berries, or strawberries.
• Add boosters: garlic, onion, carrots, turmeric, ginger, and black pepper also enhance absorption.

Conclusion: iron on a plant-based diet

With a varied plant-based diet and smart food combinations, you don’t need to worry about your iron status. By choosing iron-rich foods and supporting absorption, you can maintain your energy and vitality.

Discover Plants for Health

Want to be sure you’re getting enough iron and all other essential nutrients on a plant-based diet?

In our Plants for Health program, we guide you step by step with weekly meal plans, practical tips, and expert support. Learn more here.

You might also find this interesting:

• Is Plant-Based Protein Lower Quality than Animal Protein?