Iron on a plant-based diet: absorption, sources and supplements

Do you get enough iron on plants?

Plenty of people eat well on a plant-based diet and get the iron they need, so eating this way is a reason to pay attention to iron, not proof that you are short of it. Plant foods do contain iron. The thing to understand is how your body takes it up, and a couple of easy habits that help.

Where plant iron comes from

The iron in plants is non-haem iron, the form found outside meat and fish. You will find it in lentils, beans and chickpeas, tofu and tempeh, dark leafy greens such as spinach and kale, wholegrains, nuts and seeds, and dried fruit like apricots. Across a varied day these add up more than people expect.

How to absorb more of it

Non-haem iron is taken up less readily than the iron in meat, which is where two habits earn their place. Vitamin C increases iron absorption, so pairing iron-rich meals with a source of vitamin C, a squeeze of lemon, some peppers, a piece of fruit, makes a real difference. Tea and coffee at the same time as a meal pull the other way, so keep them to a different time of day where you can.

Do you actually need a supplement?

Not automatically. With the habits above, many people are fine without one, so iron is worth adding when there is a reason rather than just in case. If you are unsure whether you need extra iron, ask your GP or pharmacist. When you have decided to go ahead, our guide to how to choose an iron supplement covers form, dose and what else you already take.

The gentle form, if you need it

If you do decide on a supplement, a gentle form is the one to look for, since the iron that helps is the one you keep taking. Ferrous bisglycinate is iron bound to glycine, often chosen because it is gentle on the stomach, and it is vegan. For the detail, see the dedicated iron bisglycinate page.