Have you found yourself yawning a lot whilst researching guides on the best vegan iron supplements, and not because of how dull the subject matter is? Then you may well need some iron!
Iron plays a very vital role in our general health and well-being. It supports the transportation of oxygen throughout the body, aids in energy production and maintains optimal cognitive function. If you don’t get enough of it, you may find yourself getting quite tired throughout the day even though you’ve slept pretty well.
Consider iron-rich food first
Now there are plenty of plant-based food sources that are rich in iron, like tofu, legumes, and leafy green vegetables. So, please before you consider buying iron supplements, take a look at how you can include more iron-rich vegan food in your diet first. It is a lot easier than you may think.
Both the supplement industry and the media will tell you that a vegan diet doesn’t contain enough iron, but that is completely false. And it leads to people buying a lot of supplements they don’t need. In the same way that you may not even need a B12 supplement (if you eat fortified foods).
However, if you really can’t find a way to include iron-rich foods in your diet, or if you have extra requirements (including pregnancy or anaemia) that would mean you’d need to eat a whole vat of kale every day to keep your iron levels at an optimum level, then you may want to consider a vegan iron supplement.
Not all iron supplements are vegan and not all vegan iron supplements are effective. So, let me take you through a list of my favourites that will ensure you maintain your iron levels and stay healthy!
How much iron do we need?
The amount of iron that you need depends on a few factors such as age, sex, and physiological conditions. Iron requirements vary due to variations in body size, growth rates, and different stages of life, such as pregnancy. Additionally, women of reproductive age have higher iron needs due to menstruation.
According to the official data for the UK and from the NHS, here is the Recommended Daily Intake of Iron depending on these factors:
For Adults:
- Men (over 18 years old) and post-menopausal women:
- 8.7 mg
- Women (aged 19-50 years):
- 14.8 mg
- Pregnant women:
- 27 mg
For Children:
- Infants (6-12 months):
- Around 7.8 mg
- Children (1-3 years):
- 6.9 mg
- Children (4-6 years):
- 6.1 mg
- Children (7-10 years):
- 8.7 mg
For Adolescents:
- Boys (11-18 years):
- 11.3 mg
- Girls (11-18 years):
- 14.8 mg
Do vegans struggle with iron deficiency?
It is a very common misconception that vegans are more likely to suffer from iron deficiency. There is plenty of iron found in plant-based food sources. Whilst this source of iron, called non-heme iron, is less readily absorbed by our bodies than the iron found in animal-based sources (see scientific source), it is very easy to boost absorption by consuming vitamin C.
Therefore, most data shows that vegans are no more at risk of developing iron deficiency than the general population (see source).
Best high dose iron
DR.VEGAN
- Dose: 18mg (128% NRV)
- Form: Capsule
- Price: £7.99 for 30 servings
As you may have already guessed from their name, DR.VEGAN are a fully vegan supplement company offering this high-dose iron supplement. It contains the highest dosage out of all the supplements listed here, at 18mg, making it the perfect choice for any individual requiring more iron than the daily recommended intake.
On top of this, it contains a decent level of vitamin C to ensure maximum absorption. As with all DR.VEGAN supplements, these are really gentle on the stomach and made using high-quality ingredients. Find out more on my DR.VEGAN review.
Best eco-friendly iron
Wild Nutrition
- Dose: 10mg (71% NRV)
- Form: Capsule
- Price: £12.50 for 30 servings
If you are getting fed up with buying supplements inside plastic tubs or paper pouches with hidden bioplastic strips inside, then you’ll like this iron supplement by Wild Nutrition that comes packaged inside a glass jar.
The supplement itself contains 10mg of iron, which makes it the perfect supplement for anyone that already consumes some iron in their diet. Do note though that this supplement does also contain 50% of your daily recommended intake of vitamin B2, so be wary if you are also taking other supplements containing B vitamins.
Best multivitamin with iron
Ethical Nutrition
- Dose: 10mg (71% NRV)
- Form: Capsule
- Price: £22 for 30 servings
If you are like me and you want to make sure that you have all of your vitamins and nutrients covered in one handy pill, then you’ll be interested in this vegan multivitamin from Ethical Nutrition which contains 10mg of iron alongside the essential vitamin B12, iodine, selenium, and folate.
Considering this is a multivitamin, it contains a decent dose of iron. With it being 71% NRV, it allows for the fact that you are likely to consume some iron-rich food throughout the day.
If you are planning on buying other supplements to cover other aspects of your health then you’ll definitely save money by buying them all in the form of one handy multivitamin! Ethical Nutrition is actually one of my favourite vegan supplement brands because of its eco-friendly packaging and affordability. Find out more here in my Ethical Nutrition review.
Best iron gummies
Vegums
- Dose: 14mg (100% NRV)
- Form: Gummies
- Price: £15.95 for 30 servings
These gummies are perfect for kids and adults alike, especially those who forget to take their supplements every day. Unlike swallowing a boring capsule, it is very difficult to forget to eat a sweet every day. That is why I really like the gummies by Vegums, a fully vegan supplement company.
Two gummies contain 100% of your daily recommended intake of iron and the blackberry flavour makes it a really pleasant treat! However you should try to get some vitamin C in from another source when taking these to ensure maximum absorption, as the gummies don’t contain any.
Best protein powder with iron
Form
- Dose: 14mg (100% NRV)
- Form: Powder
- Price: £26 for 30 servings
If you prefer taking your vitamins inside a tasty protein shake then you’ll absolutely love Form. Their great-tasting Superblend protein powders are 100% plant-based and enriched with all the essential vitamins and nutrients. It is like taking a multivitamin with your shake.
Alongside 20g of protein, you get iron, vitamin C, vitamin B12, biotin, iodine, and more. The iron dosage is pretty high, at 100% NRV, considering it is a protein powder first and foremost. Therefore, you don’t have to purchase separate supplements if you also drink protein shakes! Find out more about them in my Form Nutrition review.
Best iron for pregnancy
Feel
- Dose: 14mg (100% NRV)
- Form: Capsule
- Price: £35.04 for 30 servings
If you are pregnant then you probably know the importance of taking an iron supplement to up your daily intake. Alongside this, you will benefit from taking folic acid (folate), zinc, B vitamins, and vitamin D. This is why this complete pregnancy supplement solution by Feel is really handy. It contains all of the essential nutrients for a safe and healthy pregnancy.
The only downside is the hefty price tag of this supplement. Although, it does also contain some live bacteria to give your gut a much-needed helping hand throughout your pregnancy.
Best budget-friendly iron
Mobu
- Dose: 14mg (100% NRV)
- Form: Capsule
- Price: £6.29 for 120 servings
For those after a more affordable option, Mobu sells a whopping 120 servings for only £6.29. Their supplements are made in the UK and are fully vegan. Their iron supplement contains 100% of the daily recommended intake, but it doesn’t contain any Vitamin C.
I’m sure you are probably expecting their cheap price tag to come with some drawbacks and you’d be right in thinking this. Their range of supplements does contain cheap fillers that can be known to cause irritation in individuals with sensitive stomachs. So, unless you have a strong gut or take regular probiotic supplements, you should consider spending a little more on your iron supplements!
Best iron spray
Smart Way
- Dose: 7mg (50% NRV)
- Form: Liquid spray
- Price: £14.89 for 75 servings
Sprays like this iron supplement by Smart Way are designed to avoid your gastrointestinal tract and instead absorb directly into the bloodstream. It is very nifty, but it does require you to spray the iron directly into your mouth and it does have a very distinct taste. They have included sugar and sweetener in the mix, but it is difficult to mask the taste of iron.
The upside though is that it won’t cause any stomach upset and more of the iron is likely to be absorbed than in traditional capsule supplements. You will however need to ensure you are eating plenty of iron-rich foods alongside this, as it only contains 50% of your daily recommended intake.
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