Is pea protein powder good for anemia? Understanding its role in iron deficiency

November 7, 2025 •

3 min read

Approximately 10% of American women are iron-deficient, making dietary strategies to combat anemia a priority. While pea protein powder is lauded for its high iron content, its effectiveness as a solution for anemia depends heavily on understanding the type of iron it contains and how to maximize its absorption.

Quick Summary

Pea protein powder is a rich source of non-heme iron, a valuable nutrient for individuals with iron deficiency. However, this plant-based iron is less absorbable than animal-based iron due to natural compounds like phytates. Maximizing iron uptake requires combining the protein with vitamin C and other dietary strategies. It serves as a beneficial dietary aid, but should not be the sole treatment for diagnosed anemia.

Key Points

Iron-Rich Plant Source: Pea protein is a notable source of non-heme iron, a valuable nutrient for combating iron deficiency.
Low Bioavailability: The non-heme iron in pea protein is less easily absorbed by the body compared to heme iron from animal sources, primarily due to natural phytates.
Boost Absorption with Vitamin C: Combining pea protein with vitamin C-rich foods can significantly enhance the absorption of its non-heme iron.
Complementary, Not Curative: Pea protein is a great dietary supplement but should not be relied upon as the sole treatment for clinically diagnosed anemia.
Check for Purity: As with any supplement, choose reputable brands that are third-party tested to avoid potential contamination with heavy metals.
Consider Sodium Content: Some pea protein powders can be high in sodium, so those with high blood pressure should review nutrition labels carefully.

Pea Protein: A Look at the Nutritional Profile

Pea protein powder, derived from yellow split peas, has become a popular plant-based supplement due to its high protein content and robust amino acid profile. For individuals concerned with iron intake, its most appealing feature is its high iron content. A single serving of pea protein powder can contain a significant portion of the recommended daily iron intake. However, the key lies not in the quantity of iron, but its form and bioavailability.

The crucial distinction: Heme vs. Non-Heme Iron

The iron found in food exists in two forms: heme and non-heme. Heme iron comes from animal sources like red meat, poultry, and fish and is highly bioavailable, meaning the body absorbs it efficiently. Non-heme iron, found in plants like peas, lentils, and spinach, is less readily absorbed.

Pea protein's iron is entirely non-heme. The presence of phytic acid, a natural compound in many plant seeds, can bind to minerals like iron and inhibit their absorption in the small intestine. This is a major reason why relying on plant-based sources alone for treating a deficiency can be challenging and why combining pea protein with other dietary strategies is essential.

How to enhance non-heme iron absorption

The absorption rate of non-heme iron can be boosted significantly with a few simple techniques, with the most impactful being the addition of vitamin C.

To maximize iron uptake from pea protein, consider these steps:

Pair with vitamin C: Studies show that consuming vitamin C-rich foods (like citrus fruits, bell peppers, or strawberries) alongside a non-heme iron source can increase absorption dramatically. For a protein shake, this means adding strawberries or a scoop of orange juice. Taking a vitamin C supplement with your shake can also be effective.
Soak, sprout, or ferment: The phytic acid content in legumes can be reduced by methods such as soaking, sprouting, or fermenting. While most commercial pea protein powder is processed to minimize these effects, these preparation methods for whole peas can increase iron bioavailability.
Avoid certain inhibitors: Certain substances can interfere with iron absorption. Compounds found in coffee and tea, and calcium-rich products like milk, can inhibit non-heme iron absorption. For optimal absorption, consume pea protein separately from these inhibiting factors.

A comparison of iron sources

To put pea protein's iron content in perspective, it helps to compare it with other common sources. While the table below highlights the quantity, remember that absorption rates differ greatly based on the iron type.


Source	Iron Type	Quantity (per serving)	Absorption Rate Note
Pea Protein Powder	Non-Heme	~5–7.5 mg	Enhanced by vitamin C, inhibited by phytates.
Beef Liver	Heme	~5 mg (3 oz)	Highly absorbable.
Lentils (cooked)	Non-Heme	~3.3 mg (1/2 cup)	Enhanced by vitamin C.
Spinach (cooked)	Non-Heme	~3.2 mg (1/2 cup)	Enhanced by vitamin C.
Whey Protein Powder	None	0 mg	No iron contribution.

Potential risks and considerations

While pea protein is a valuable dietary tool, it's not a magical cure for anemia. In fact, relying solely on supplements can present risks.

Sodium Content: Some brands of pea protein can contain relatively high levels of sodium, which could be a concern for individuals on a sodium-restricted diet. Always check the nutrition label.
Variable Quality: The supplement industry is not heavily regulated, so the quality and purity of pea protein powders can vary significantly. Some products have been found to contain heavy metals due to soil contamination, so it's vital to choose reputable, third-party tested brands.
Incomplete Treatment: For individuals with diagnosed iron deficiency anemia, dietary changes alone, including the use of pea protein, may not be sufficient. It should be used as a complement to, not a replacement for, medical treatment and professional advice.

Conclusion

In summary, pea protein powder is a worthwhile addition to the diet of someone looking to increase their iron intake, but it is not a standalone treatment for anemia. Its non-heme iron is less bioavailable than animal-based iron, but this limitation can be overcome by consistently pairing it with vitamin C-rich foods. For individuals with a diagnosed deficiency, pea protein should be viewed as a supportive measure within a broader, professionally guided dietary and treatment plan. A holistic approach focusing on variety and proper nutrient pairings is key to effectively addressing and managing iron deficiency.

For more detailed information on nutrient guidelines, consult the National Institutes of Health (NIH) Office of Dietary Supplements website.

Frequently Asked Questions

No, pea protein powder alone should not be considered a cure for anemia. While it contains iron, its non-heme form has lower bioavailability than animal-based iron. It is best used as a supplement to a balanced diet and professional medical treatment for diagnosed anemia.

To significantly boost iron absorption, always consume your pea protein with a source of vitamin C. Try blending it with strawberries, adding orange juice, or taking a vitamin C supplement at the same time.

Pea protein generally contains more iron than other common protein powders like whey. A typical serving may offer 5–7.5 mg of iron, whereas whey contains none.

Pea protein is generally well-tolerated. However, some individuals may experience bloating or gas. Check the sodium content, as some brands can be high, and always ensure your chosen product is from a reputable source to avoid contaminants.

Heme iron is found in animal products and is absorbed more efficiently by the body. Non-heme iron is found in plants, including peas, and its absorption can be inhibited by other compounds like phytates.

Yes, compounds in coffee and tea can inhibit non-heme iron absorption. For best results, consume your pea protein shake at a separate time from these beverages.

Pea protein powder is a more concentrated source of protein and iron than whole peas. However, whole peas contain more fiber and may contain compounds that inhibit absorption, though these can be reduced through preparation methods like soaking.