Iron deficiency in vegan and vegetarian diets

If you eat a vegan or vegetarian diet, you need to pay particular attention to getting enough nutrients and vitamins.

Iron intake in particular is an issue that requires attention in a meat-free diet.

In this article, we shed light on the challenges associated with sufficient iron intake in a plant-based diet. We will show you how to interpret your body's signals correctly, which plant sources are rich in iron and how to optimise your iron intake.

1. The daily requirement of iron
2. Sources of iron in the plant-based diet
3. Bioavailability of iron
4. Recognising and diagnosing iron deficiency in vegans and vegetarians
5. Treatment and management of iron deficiency in vegans and vegetarians
6. Iron deficiency and a vegan or vegetarian diet during pregnancy
7. Conclusion

1. The daily requirement of iron

The daily requirement for iron varies depending on age, gender and stage of life. Adult men need around 10 milligrams per day, while women of childbearing age need around 15 milligrams per day due to iron loss during menstruation.

Special recommendations apply to pregnant women, as their iron requirement increases to around 30 milligrams per day. This increased requirement results from the growth of the foetus and placenta as well as the mother's increased blood volume.

Here you will find an illustrative chart with the daily iron requirement for each stage of life.

Iron is abundant in many animal foods and is readily available to the body. For vegans and vegetarians, however, it can be challenging to get enough iron in a form that the body can utilise efficiently. It is even more difficult for women during pregnancy and breastfeeding.

2. Sources of iron in the plant-based diet

Different foods contain different amounts of iron.

5 top plant-based sources of iron

Five top plant-based sources of iron are:

1. Pulses such as lentils, chickpeas and various types of beans.
2. Wholemeal products, oatmeal.
3. Quinoa and amaranth.
4. Nuts and seeds, especially sesame, linseed and pumpkin seeds - in addition to iron, they also provide important fats and micronutrients.
5. Dark leafy vegetables, especially spinach and kale.

Integration into the menu

It is important for vegetarians and vegans to include iron-rich plant foods in their daily diet.

For example, favour bread or flakes made from wholegrain cereals for breakfast. Lentil dishes are suitable for lunch and nut mixes or salads with dark leafy vegetables as snacks.

Iron-rich foods should become part of the daily routine for vegans and vegetarians. This is important so that you manage to cover your iron requirements.

3. Bioavailability of iron

People who eat a vegetarian or vegan diet often consume a lot of iron, but still suffer from iron deficiency. How can this be?

It is not only the quantity but also the quality of the so-called "bioavailability" of the iron that plays a major role in iron absorption.

Bioavailability indicates how well the body can absorb and utilise the iron.

Not all iron is the same - haem and non-haem iron

Plant and animal foods differ greatly in terms of the bioavailability of iron:

Plant iron is usually present in trivalent form (Fe3+). Iron in meat or fish is present as bivalent iron (Fe2+).

Humans can utilise iron from animal foods much better than from fruit and vegetables.

The two types of iron with different bioavailability are:

Non-haem iron (or trivalent iron (Fe 3+)):

• Plant foods provide mainly non-haem iron.
• It is usually firmly bound and in trivalent form.
• The body is less able to absorb it than haem iron.
• Non-haem iron must first be converted by the body into a soluble form and transformed into bivalent iron so that it can be absorbed.
• Only about 1-10% is absorbed by the body.

Haem iron (or bivalent iron (Fe2+)):

• Is found in animal products such as meat and fish.
• It is absorbed by the body in the intestine 2 to 3 times better than non-haem iron
• It is absorbed by the body at a rate of around 20-30%

Factors that influence iron absorption

Those who follow a vegetarian or vegan diet should develop an awareness of their overall diet. With meat-free diets, care should be taken not to simply consume iron-rich foods, but above all to pay attention to the timing of meals and the combination with other nutrients.

Foods that support iron absorption

For optimal iron absorption, it is important to combine foods that are rich in iron with foods that promote the absorption of iron.
A key element here is vitamin C. By consuming foods rich in vitamin C at the same time, iron absorption can be significantly increased.

12 vitamin C-rich plant foods that promote iron absorption are:

	mg Vitamin C pro 100g
Acerola cherry	1700 mg
Rosehips	1500mg
Sea buckthorn	400 mg
Blackcurrants	170mg
Parsley	160 mg
Kale	120 mg
Peperoni	100 mg
Broccoli	90 mg
Garden cress	70 mg
Kiwi	60 mg
Lemon	60 mg
Oranges	50 mg

Foods that impair iron absorption

Certain ingredients in food have a negative effect on iron absorption.

Foods that interfere with iron absorption are:

• Tannins, which are found in tea and coffee.
• Foods with a high calcium content such as dairy products.
• Foods high in oxalic acid such as rhubarb and spinach.
• Drinks such as cola.
• Rice and soya can also have a negative effect on iron absorption.

It is advisable to take a break of around 30 to 60 minutes between eating the above-mentioned foods and iron-rich foods so as not to impair iron absorption.

4. Recognising and diagnosing iron deficiency in vegans and vegetarians

As vegans and vegetarians have an increased risk of iron deficiency, it is particularly important for them to observe the body's signals and recognise and treat iron deficiency correctly.

Symptoms of iron deficiency in a meat-free diet

Vegans and vegetarians should look out for symptoms that could indicate a nutritional iron deficiency in their diet.

Typical first signs are:

• persistent tiredness and lack of energy that is not typical of other physical conditions
• unexplained weakness
• reduced physical performance, especially during sporting activities
• pale skin
• hair loss

Watch out for the above warning signs if you are on a meat-free diet.

Diagnostic procedures specifically for vegans and vegetarians

It is important for vegans and vegetarians to have regular blood tests that are specifically designed to detect iron deficiency.

A detailed dietary history can also show whether the daily iron supply is sufficient and whether there are any factors that impair iron absorption. In some cases, advice from nutritionists can also be useful in order to optimise the diet and improve the iron status.

5. Treatment and management of iron deficiency in vegans and vegetarians

In many cases, adjusting the diet alone is not enough for vegetarians and vegans, or it proves to be too complicated or not feasible in everyday life. It may then be necessary to take iron supplements or, if a severe deficiency already exists, to take an iron infusion.

Vegans and vegetarians should choose iron supplements that are well tolerated and contain non-haem iron. Ideally, the intake of iron supplements should be combined with vitamin C to optimise absorption.

AndreaFer® is an ideal product. In addition to iron, it also contains folic acid, vitamin B6 + B12 and vitamin C. The iron in AndreaFer® is microencapsulated, making it well tolerated and optimally absorbed. The iron sticks are vegan and contain no gluten, sugar or lactose.

Regular monitoring

Regular monitoring of iron status through blood tests is essential for vegans and vegetarians to ensure that the measures taken are effective and to make adjustments if necessary.

This monitoring is particularly important for those who are susceptible to iron deficiency, such as women of childbearing age, people who exercise intensively or pregnant women.

6. Iron deficiency and a vegan or vegetarian diet during pregnancy

During pregnancy, the iron requirement increases considerably, as iron is essential for the development of the foetus and the formation of the placenta. This poses a particular challenge for vegan or vegetarian mums-to-be.

For vegans and vegetarians, careful planning and preventative measures are crucial to meet the iron requirements for both the mother and the unborn child.

Iron deficiency during pregnancy is not only a risk for the mother, but also for the growing child. It can lead to a low birth weight and delayed development of the child. It is therefore all the more important for pregnant women to keep an eye on their iron status and, if necessary, ensure that they and their baby are adequately supplied with iron by adapting their diet or taking supplements.

Here you will find a list of the changed nutrient requirements of pregnant women (only available in German, French and Italian).

7. Conclusion

When following a vegetarian or vegan diet, it is important to ensure an adequate iron supply in order to avoid iron deficiency and its effects.
A balanced, iron-rich diet, regular iron status checks and, if necessary, iron supplementation are crucial for maintaining a healthy iron level.
Microencapsulated iron such as AndreaFer® Iron Sticks are particularly suitable for preventing a deficiency.
You can obtain a complete three-month iron cure with AndreaFer® from our shop with a 22% discount.