Best Vegan Iron supplements

Vegan Iron Supplement Buyers Guide

What do we look for in a quality iron supplement for vegans?

How much iron do you get per serving, and how many servings per bottle?

We want to make sure there is less than 45mg per serving to avoid gastrointestinal issues [2]

Pay close attention to the amount of iron you are getting per serving. A great average range to aim for is around 8–15g per serving for adult men and 15-25mg per serving for adult women. 

The nutrition contents on the back of the bottle will tell you how much iron is absorbed per serving, and this is the only number you want to focus on. Some companies will state the overall iron content before absorption to make the numbers seem higher as a marketing tactic. Focus only on the nutritional contents on the back for clear data

For those with gastrointestinal issues, it is recommended to take iron supplements with a meal, but depending on the nutrients in the meal, they can lower absorption by 40-66% [3]. If this applies to you, this should be factored into the value of your purchase

When choosing a vegan iron supplement, it is wise to ensure the amount per serving does not exceed the upper intake limit of 45mg per day to avoid excess consumption. All of our top picks sit safely under the upper intake limit.

What form of iron is it?

Elemental Iron

• The form typically found in supplements: Carbonyl iron
• Good absorption rate
• Absorbed slowly making it easier on the digestive system
• Mid-price range
• Lowest side effects [4]

Iron salts

There are two types of salts that you will find in iron supplements, ferrous iron and ferric iron. Ferrous iron is absorbed much better than ferric, so those are what we will focus on. 

Three main types of ferrous iron salts

• Ferrous sulfate cheapest form medium amount of elemental iron 0.2mg elemental iron to every 1mg total iron
• Ferrous fumarate most expensive highest amount of elemental iron 0.33mg elemental iron to every 1mg total iron
• Ferrous gluconate ranges in price lowest amount of elemental iron 0.107 elemental iron to every 1mg total iron [5]
• High absorption rates on all 3
• Medium to low side effects in general but has a higher potential for stomach issues in comparison to iron bisglycinate or carbonyl iron.

Ferrous iron Complex

• The form typically found in supplements: Iron chelate (iron bisglycinate)
• High absorption rate
• Harder for phytates and oxalates to bind to it so it will be easier to absorb overall
• Easier on the digestive system then others making it suitable for those with sensitive stomachs
• Low side effects
• Mid to high price range

Capsule, tablet, or liquid?

The best value for money are sublingual tablets They dissolve in the mouth and get in the bloodstream quickly, slightly slower absorption than a spray or liquid, but you get better value for money with a sublingual lozenge since you get much more servings per bottle. 

Keep in mind. Some sublingual iron supplements can contain added sugar which may potentially cause stomach issues so make sure you’re not sensitive to these sugars before purchasing

Liquids and sprays are great options for those who want the quickest release of iron into their system. A great benefit of liquids and sprays is the ability to make them taste better with simple ingredients. The other advantage of a liquid or spray over a lozenge is that they have fewer ingredients overall, so you don’t usually have to worry about any unnecessary additives. 

The least popular but still effective option is gummies which are chewable forms of iron very similar to sweets and mainly used for younger adults or children (or for adults with a sweet tooth) The main downside to a gummy is that they tend to contain pectin and some people are sensitive to this so check with your healthcare professional before purchasing if you are unsure what your sensitive too or simply avoid iron supplements with pectin all together.

*Always make sure there is no gelatin used to form the chewable/gummy*. 

Cofactors

Vitamin C

Vitamin C is well documented for its ability to increase iron absorption [6]. Eating a vitamin high in vitamin C with an iron food during meals increases iron absorption and with supplements its no different

Look out for added vitamin C, which will sometimes be written as ascorbic acid on the back of supplements. This will provide a nice boost to your overall iron absorbability and add value to the whole product

Vitamin A

Vitamin A is another nutrient that boosts iron absorption [7] and one that would give any quality plant-based iron supplement added value by enhancing its absorbability

Look out for beta carotene on the back of supplements since our bodies convert beta carotene into vitamin A in the body

Things to be aware of

Calcium

Calcium has the potential to prevent iron absorption, so its recommended not to consume them at the same time for best iron absorbability results. [8]

Heme iron polypeptide

Animal sourced iron used in a variety of supplements

Yeast, Corn, Soy, and Gluten-free and other additives?

For those with allergies or a sensitive digestive system, you should avoid yeast corn gluten and sometimes soy.

The best vegan iron supplements will have minimal additives. What we are looking for is clean ingredients with a small ingredients list. Some companies may add extra ingredients to “fill” out their formula. Still, for anyone looking to keep their body as healthy as possible with little to no digestive issues, a minimal ingredient list is the way to go.

Some exceptions to this rule are if the company has created its own organic fruit and vegetable blend with nutrients that boost iron absorption like vitamin C and vitamin A.

Organic and Non-GMO 

It’s essential that any product chosen uses non-GMO organic ingredients to ensure the number of chemicals in your products are kept to a minimum. Be aware that if a product is Non-GMO but doesn’t state organic, it still may contain vegetables that had pesticides or herbicides used on them, so always look for the organic label in the ingredients.

Vegan label

Always lookout for a vegan label on the product to ensure that the supplement is vegan-friendly and doesn’t contain any animal products. The two main things vegans need to watch out for in this regard are Gelatin in the casing of the supplement and the source of iron. 

Its important that the form of iron used in the supplement is non-heme iron since heme iron is derived from animals. So it is crucial to pay attention to labeling to avoid any mishaps.

Value

• How many servings do you get per bottle?
• How much are you being charged per serving?
• Always compare serving amounts to the overall price of the product and other similar products to make sure you are getting the best value for money.
• Pay attention to is whether the company provides a return or guarantee with the purchase. When a company offers a way for you to return your product if you are not satisfied, which instills confidence in your purchase and the brand.

Do vegans need to take iron supplements?

Below are the main groups of vegans that are the most susceptible to iron issues.

Vegans who exercise a lot

Sweating, in general, causes iron to be lost through the pores. When exercising there is potential for a considerable amount of iron to be lost through sweat [9] that eventually needs to be replaced

Those who donate blood regularly.

Due to iron being mainly found in your red blood cells those who donate frequently put themselves at a higher risk for iron deficiency [10]

Those with anemia

Since anemia directly relates to a deficient amount of iron, those with anemia are the main group in need of iron supplementation [11]

Pregnant women

During pregnancy, women need a sufficient store of iron to maintain their iron levels while supporting a growing baby. There is potential to develop an iron deficiency if iron levels are not looked after[12].

Adult women 

Women, especially those who bleed a lot during menstruation, require more iron in their diet or through supplementation to balance out the iron lost through the blood [13]

Women who partake in regular exercise or are athletes

Multiple studies show that women in sport or who do fitness regularly are at a higher risk of deficiency due to the combination of iron loss through sweat and menstruation [14], [15]

Always consult your doctor first if you feel you have any significant iron issues.

Frequently asked questions

Want to learn more?

For a more in-depth look into the Vegan diet and getting iron without the consumption of meat, check out our ultimate vegan iron guide, and the best vegan sources of iron giving you all the knowledge, food tips, and research you need to help master iron on a vegan diet.