Why are vegans low on iron?

November 16, 2025 •

2 min read

While it is a misconception that vegans are more likely to develop iron deficiency anemia than the general population, vegans often have lower iron stores due to the lower bioavailability of non-heme iron found in plants. This is influenced by dietary factors like phytates and polyphenols, but can be counteracted with careful meal planning and food combinations.

Quick Summary

The primary reason for lower iron stores in vegans is the reduced absorption of non-heme iron from plant foods, inhibited by compounds like phytates and polyphenols. Strategic food pairings with vitamin C can significantly enhance absorption, ensuring adequate iron levels with a balanced diet.

Key Points

Non-Heme Iron: Plant-based non-heme iron has lower bioavailability than animal-based heme iron.
Absorption Inhibitors: Compounds like phytates and polyphenols can block non-heme iron absorption.
Absorption Enhancers: Consuming vitamin C-rich foods with iron sources dramatically increases non-heme iron absorption.
Preparation Techniques: Soaking, sprouting, and fermenting legumes and grains can reduce inhibitors.
Diverse Food Sources: A wide variety of legumes, nuts, seeds, and leafy greens provides ample non-heme iron.
Lower Ferritin Levels: Vegans may have lower iron stores but not necessarily anemia with a well-planned diet.

The Two Types of Iron: Heme vs. Non-Heme

Dietary iron comes in two forms: heme and non-heme. Heme iron is found in animal products and is easily absorbed by the body. Non-heme iron is present in plant foods, eggs, and dairy, but is absorbed less efficiently, with rates ranging from 1% to 15% compared to 15% to 35% for heme iron. Vegans consume only non-heme iron, which is the main reason they may have lower iron stores, despite potentially consuming more total iron than omnivores.

Factors Inhibiting and Enhancing Non-Heme Iron Absorption

Several dietary components affect non-heme iron absorption.

Inhibitors of Absorption

Phytates: These are found in whole grains, legumes, nuts, and seeds and can block iron absorption. Soaking and cooking can reduce phytate levels.
Polyphenols: Compounds in coffee, black tea, and cocoa can inhibit absorption. Consuming these beverages between meals can help.
Calcium: High calcium intake, particularly from supplements, can interfere with absorption.

Enhancers of Absorption

Vitamin C: Consuming foods rich in vitamin C with iron sources greatly increases non-heme iron absorption.
Organic Acids: Other organic acids in fruits and vegetables also aid absorption.
Using a Cast-Iron Skillet: Cooking acidic foods in cast iron can boost meal iron content.
Preparation Methods: Soaking, sprouting, and fermenting legumes and grains can improve iron absorption by reducing phytates.

Comparison of Heme and Non-Heme Iron


Feature	Heme Iron	Non-Heme Iron
Source	Animal products (meat, poultry, fish)	Plant foods (legumes, grains, nuts), eggs, dairy
Bioavailability	High (15-35% absorbed)	Low (1-15% absorbed)
Absorption Influences	Less affected by other dietary factors	Strongly affected by dietary inhibitors and enhancers
Key Inhibitors	None from plant sources	Phytates, polyphenols, calcium
Key Enhancers	Animal proteins	Vitamin C, organic acids
Absorption Regulation	Absorbed regardless of body iron stores	Absorption increases when body iron stores are low

List of Iron-Rich Vegan Foods

Vegans can obtain ample iron from various plant sources:

Legumes: Lentils, chickpeas, beans, soybeans, tofu, tempeh.
Grains: Fortified cereals, oatmeal, quinoa, whole grains.
Nuts and Seeds: Pumpkin seeds, sesame seeds/tahini, cashews, nuts.
Leafy Greens: Spinach, kale, Swiss chard, collard greens.
Other Vegetables: Potatoes with skin, cooked tomatoes.
Dried Fruits: Apricots, prunes, raisins.
Sweeteners: Blackstrap molasses.

Conclusion: Strategic Planning Is Key

Vegans often have lower iron stores, but with a well-planned diet, they are not at a higher risk of iron-deficiency anemia than the general population. Optimizing non-heme iron absorption through strategic food pairing is crucial. More information is available from {Link: Consensus Academic Search Engine https://consensus.app/questions/iron-sources-in-vegan-diet/} and {Link: The Vegan Society Iron Resource https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iron}.

Frequently Asked Questions

Not necessarily. While vegans have lower iron stores, studies show they are no more likely to develop iron-deficiency anemia than the general population with a well-planned diet.

Heme iron from animal products is absorbed at a higher, more consistent rate (15-40%). Non-heme iron from plants is absorbed at a much lower, more variable rate (1-15%) and is more influenced by dietary factors.

Key inhibitors include phytates in grains and legumes, polyphenols in coffee and tea, and high calcium intake. It is best to avoid consuming these at the same time as iron-rich meals.

Foods rich in vitamin C, such as citrus fruits, bell peppers, broccoli, and strawberries, can significantly enhance non-heme iron absorption when eaten with an iron source.

Techniques like soaking and sprouting legumes and grains can reduce phytate content. Cooking acidic foods in a cast-iron pan can also increase the iron content of your meal.

Excellent sources include legumes (lentils, chickpeas), whole grains (quinoa, fortified cereals), nuts, seeds (pumpkin, sesame), and leafy green vegetables (spinach, kale).

Routine supplementation is not necessary for all vegans. Many can meet their needs through a varied, whole-foods diet. Supplements are often recommended for those with higher needs, such as women of reproductive age, endurance athletes, or those with diagnosed deficiency.

Yes. Iron is essential for oxygen transport, and low levels can lead to fatigue, weakness, and decreased energy. In severe cases, it can lead to iron-deficiency anemia.

Common symptoms include fatigue, weakness, pale skin, headaches, shortness of breath, and brittle nails.