iron-supplements-vegan
  • Alyssa Fontaine, RD
  • Apr 30, 2024

Vegan Iron Supplements

Iron is a crucial nutrient that helps transport oxygen throughout your body, keeping you feeling lively and alert. But what if you’re not getting enough of it from your plant-based diet? Learn how vegan iron supplements can help you thrive on your vegan journey!

What is Vegan Iron?

Iron is a mineral that can be naturally found in food. It’s an essential element in our bodies and for it to work properly and stay healthy.

So, what is vegan iron? You can find iron around in both animal and plant foods. Therefore, vegan iron is iron derived from plant-based or vegan foods.

There are two types of iron: Heme-iron found in animals and non-heme iron found in plants (vegan iron). 

The difference between animal iron and vegan iron: Our bodies are better at absorbing heme-iron. Therefore, many people think that iron from plant foods isn’t as good. However, plant-based iron is just a little less efficient at getting absorbed. This means for the same amount of animal iron and vegan iron that is eaten, more iron will be absorbed into the body with animal iron than vegan iron. However, they both are the same once absorbed. Hence, vegans only need to consume more iron to meet needs when on a plant-based diet.

The benefit of vegan iron: Getting iron from vegan sources can actually be good for us! Moreover, when we eat plant-based iron, our bodies learn to control how much gets absorbed. This means we only absorb the right amount of iron that our bodies need to stay healthy. Thus, vegan iron sources help us keep things in balance and the risk of iron overload is minimized.

How much Iron do vegans need?

The Dietary Reference Intakes (DRI) for iron, including Recommended Dietary Allowances (RDA), Adequate Intakes (AI) and the Upper Level (UL), are usually set for people who eat meat, not vegetarians or vegans. However, the Institute of Medicine (IOM) suggests that vegetarians, including vegans, should aim for 1.8 times more iron than what’s recommended (RDA or AI) for meat-eaters. 

This extra iron helps make up for the fact that the kind of iron in plant foods (non-heme iron) isn’t as easily absorbed by our bodies as the kind found in meat (heme iron). So, it’s like a little extra insurance to make sure we get enough iron even if less iron is absorbed from plant-based foods.

AgeRDA or AI for omnivoresUpper Level (UL)IOM recommendation for vegetarians & vegans
MalesFemales( RDA x 1.8)
Birth to 6 months*0. 27 mg/day40 mg/dayn/a
7 – 12 months11 mg/day40 mg/day19.8 mg/day
1 – 3 years7 mg/day40 mg/day12.6 mg/day
4 – 8 years10 mg/day40 mg/day18 mg/day
9 – 13 years8 mg/day40 mg/day14.4 mg/day
14 – 18 years11 mg/day45 mg/day19.8 mg/day
19 – 50 years8 mg/day18 mg/day45 mg/day32.4 mg/day
14 – 50 years & pregnantn/a27 mg/day45 mg/day48.6 mg/day**
14 – 50 years & lactatingn/a9 – 10 mg/day45 mg/day16.2 – 18 mg/day
51+ years8 mg/day8 mg/day45 mg/day14.4 mg/day
Adapted from the National Institute of Health, Office of Dietary Supplements.

*For infants at birth to 6 months old, foods have not yet been introduced. Moreover, whether the baby is being breastfed or receiving infant formula, they are likely to receive enough iron to meet their needs. 

**Read the section “How much iron is too much?” to understand why the recommended iron intake for pregnant women aged 14 to 50 years old is higher than the upper level.

How much iron is too much?

It’s important to be careful when it comes to iron intake because excessive iron levels in the body can also lead to health problems. Therefore, the Upper Level (UL) for iron intake is set to provide guidance and prevent the harmful effects of iron overload.

For people aged 13 and younger: The UL for iron is set at 40 mg per day. 

For people aged 14 and older: The UL for iron is set at 45 mg per day. 

However, this UL doesn’t apply to individuals who are only consuming plant-based sources of iron and only intaking non-heme iron. 

Why? Because Dietary Reference Intakes (DRI), such as the RDA and UL, are set for people who eat meat and therefore, have a higher intake of heme-iron, which is more readily absorbed than non-heme iron.

Disclaimer: If you are vegan and are taking vegan iron supplements, the UL applies to you, as iron in supplements are typically readily absorbed. 

How do vegans keep their iron levels up?

Iron is an essential nutrient for the body, and while animal products are a common source of iron, there are plenty of vegan-friendly options available. Therefore, vegans can maintain healthy iron levels by being mindful of their dietary choices and incorporating iron-rich plant-based foods into their meals. Basically, the key is maintaining a balanced vegan diet.

Here are some strategies for vegans to keep their iron levels up:

  1. Eat Iron-Rich Foods:
  • Legumes: Lentils, chickpeas, black beans, and soybeans are excellent sources of iron.
  • Nuts and Seeds: Pumpkin seeds, hemp seeds, and cashews are good choices.
  • Whole Grains: Quinoa, fortified cereals, and whole wheat products can contribute to iron intake.
  • Vegetables: Dark leafy greens like spinach, kale, and broccoli contain iron.
  • Tofu and Tempeh: These soy-based products are rich in iron, especially when they are made with iron-fortified soybeans.
  1. Cook in Cast Iron Cookware: Cooking acidic foods like tomatoes or beans in cast iron pots and pans can increase the iron content of the meal.
  1. Pair Iron-Rich Foods with Vitamin C: Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant-based foods). Pairing iron-rich foods with vitamin C-rich foods like citrus fruits, bell peppers, or strawberries, increase iron absorption.
  1. Avoid Consuming Calcium with Iron-rich Foods: Calcium can interfere with the absorption of iron. Both calcium and iron compete for absorption in the intestines. When consumed together in high amounts, calcium can inhibit the body’s ability to absorb iron. 
  1. Avoid Consuming Tannins with Iron-rich Foods: Tannins are naturally occurring compounds found in tea, coffee, red wine, and some fruits like berries and grapes. They can inhibit iron absorption by binding to iron molecules in the digestive tract, forming insoluble complexes that the body cannot absorb. 
  1. Avoid Consuming Phytates with Iron-rich Foods: Phytates are naturally occurring compounds found in some leafy greens (i.e. spinach), whole grains, legumes, nuts, and seeds. They can also reduce iron absorption by forming complexes with iron in the gut. Soaking, sprouting, or fermenting foods that contain phytates can help reduce their impact on iron absorption. Additionally, cooking can partially break down phytates, making iron more available for absorption.
  1.  Avoid Excessive Fiber Intake with Iron-rich foods: High levels of calcium and dietary fiber can interfere with iron absorption. Be cautious not to consume excessive amounts of these nutrients, especially during iron-rich meals.
  1. If needed, take supplements: In some cases, a healthcare provider may recommend iron supplements if it’s challenging to meet iron needs through diet alone. However, it’s important not to self-prescribe iron supplements, as excessive iron intake can have negative health effects.

If you have concerns about your iron levels or dietary choices, consider consulting with a plant-based registered dietitian who can provide personalized guidance and recommendations.

How can a vegan get enough iron and B12?

Many vegan foods that are iron-fortified are often also B12-fortified. Therefore, choosing vegan fortified foods is a good way to ensure adequate intake of both iron and B12. However, it is important to check nutrition labels to ensure iron and B12 content. 

Moreover, it is important to ensure you regularly consume B12-fortified foods, as there are limited vegan sources of B12. If not, taking a vitamin B12 supplement is a reliable and highly recommended way to meet your needs. 

What is anemia? 

Anemia is a health condition characterized by a shortage of healthy red blood cells (RBCs) or a decrease in the amount of hemoglobin, a protein in RBCs responsible for carrying oxygen around your body. Hence, anemia results in reduced oxygen delivery to the body’s organs. Therefore, your body won’t be getting the oxygen it needs to function properly, which can lead to several health problems.

How can your diet cause anemia? Nutritional deficiency anemia is a form of anemia caused by diet deficiency. Moreover, diet can contribute to anemia in several ways:

  1. Iron-Deficiency Anemia: The most common diet-related anemia is iron-deficiency anemia. Iron is an essential nutrient required for the production of hemoglobin. When dietary iron intake is insufficient, the body cannot produce enough hemoglobin or red blood cells. 
  1. Vitamin-Deficiency Anemias: Certain vitamins are necessary for the proper functioning of red blood cells. Deficiencies in these vitamins can lead to anemia:
  1. Vitamin B12 Deficiency Anemia: A lack of vitamin B12, which is found in animal products, can lead to a specific type of anemia known as vitamin B12 deficiency anemia. Vegans who do not obtain adequate B12 from fortified foods or supplements are at risk.
  1. Folate (Vitamin B9) Deficiency Anemia: Inadequate folate intake can also result in anemia. Folate is found in foods like leafy greens, legumes, and fortified cereals.

What is iron deficiency anemia?

Iron deficiency anemia, or IDA, is a type of anemia that happens when your body doesn’t have sufficient iron. This can occur if you’re not eating enough iron-rich vegan foods. So, if you’re not getting enough iron from your vegan diet, it can lead to IDA.

Note: Iron deficiency can be present without anemia.

Did you know…

  1. Iron deficiency is one of the most common worldwide nutritional deficiencies, regardless of dietary choices.
  2. Iron deficiency anemia isn’t more common in vegans compared to non-vegans or meat-eaters.
  3. People following plant-based diets generally have iron intake that are equal to or even greater than omnivores.

How do I know if my iron is low?

You can regularly monitor your iron levels by taking blood tests. This is highly recommended when on a vegan diet to ensure health. However, other than blood tests, you may start getting signs or symptoms of iron deficiency, such as:

  • Feeling weak or tired
  • Headaches
  • Dizziness
  • Palpitations
  • Problems concentrating or thinking 

For anemia caused by iron deficiency, symptoms may include:

  • Desire to eat ice or other non-food things (pica)
  • Feeling lightheaded when you stand up
  • Pale skin color
  • Shortness of breath
  • Mouth ulcers
  • Hair loss

Why do vegans get anemia?

Vegans can develop anemia if they don’t pay attention to their dietary choices and nutritional intake. Anemia is a condition characterized by a deficiency in red blood cells or a decrease in the body’s ability to carry oxygen to its tissues. There are several types of anemia, but the most common one is iron-deficiency anemia.

Here are some reasons why vegans might be at a higher risk of developing anemia, particularly iron-deficiency anemia:

  1. Inadequate Iron Intake: Vegans don’t consume heme iron (found in animal products), which is more efficiently absorbed by the body than non-heme iron (found in plant-based foods). If a vegan diet lacks sufficient sources of iron-rich plant foods, it can lead to iron deficiency.
  1. Low Absorption of Non-Heme Iron: Non-heme iron, which is present in many plant-based foods, is not as readily absorbed as heme iron. Certain compounds found in plant foods, such as phytates, tannins, and oxalates, can inhibit the absorption of non-heme iron. Therefore, avoid consuming foods that reduce iron absorption alongside plant-based foods high in iron.

Vegans can maintain healthy iron levels and avoid IDA with proper planning and a well-balanced diet. Consulting with a vegan registered dietitian or healthcare professional can provide personalized guidance based on individual dietary preferences and needs.

Should anemic people go vegan?

Whether or not people with anemia should go vegan depends on a few things:

1. The kind of anemia they have.

2. How bad their anemia is.

3. If they can plan and stick to a balanced vegan diet.

For diet-related anemias: If you’re thinking about going vegan and you have anemia, it’s important to make sure you get all the right nutrients, like iron, vitamin B12, and folate. Not eating enough of these nutrients could worsen your anemia. Hence, to make this work, you need to be really careful about what you eat.

With severe anemia: In some cases, you may need to take supplements to help with your anemia. This is especially true if your anemia is caused by your diet or if you can’t get enough of the right nutrients from food alone. So, before you make any big changes to your diet, talk to a doctor or a plant-based registered dietitian to figure out the best plan for you. 

Maintaining a balanced vegan diet: A key aspect in ensuring adequate nutrient intake on a vegan diet is diversity. It is important to eat a variety of whole foods and fortified foods to ensure needs are met. Moreover, maintaining a balanced and well-diversed diet can stop your nutrient levels, that may be causing anemia, from dropping. Hence, this requires careful planning and attention to nutrient intake.

How do vegans deal with low iron?

If you have low iron levels or have difficulty meeting your iron needs through diet alone, it may be best for you to take iron supplements. These should be taken under medical supervision to avoid iron overload.

Therefore, if you have concerns about your iron levels or are at risk of iron deficiency anemia, consider getting regular blood tests to monitor your iron status.

How can I increase my iron level quickly?

Increasing iron levels takes time, and it’s best to do it gradually to avoid iron overload. That being said, the quickest way to increase iron levels is through iron supplements. However, iron supplementation should be managed under the guidance of a healthcare provider or registered dietitian to prevent iron toxicity. 

Moreover, if you have severe iron deficiency or underlying health issues, your healthcare provider may recommend more aggressive treatments like iron infusions.

What is iron toxicity? 

Iron toxicity occurs when there’s too much iron in your body, such that damaging substances called free radicals are created. These free radicals harm your organs like the liver or blood vessels. 

Signs and symptoms of iron toxicity include:

  • Nausea
  • Diarrhea
  • Abdominal pain (cramps or discomfort)
  • Vomiting & Vomiting blood
  • Bloody stools
  • Rapid breathing
  • Rapid heart rate
  • Low blood pressure
  • Confusion
  • Drowsiness
  • Coma
  • Pale skin color
  • Yellowing of the skin (jaundice)

Note: Symptoms may temporarily disappear for a few hours and then reappear after a day or more.

Disclaimer: Not all individuals with iron toxicity will experience all these signs or symptoms, and the severity of these symptoms can vary among individuals. Additionally, some of these signs may resemble those of other medical conditions, making it important to seek proper guidance if you suspect iron toxicity.

Can vegans take iron supplements?

Yes, vegans can take iron supplements. 

Eating iron rich foods is a key part of treating anemia caused by low iron levels. However, you may also need to take iron supplements to avoid iron-deficiency, iron-deficiency anemia or rebuild iron stores in your body. Hence, iron supplements are a common way to address iron deficiency anemia or to increase iron levels when dietary sources are insufficient. 

What are side effects seen with iron supplements?

Possible side effects of iron supplements include:

  1. Constipation (very common)
  2. Diarrhea (very common)
  3. Black stools (very common and normal)
  4. Nausea (common with higher doses)
  5. Vomiting (common with higher doses)
  6. Stomach cramps

These side effects can vary in severity from person to person. Moreover, these symptoms usually get better as your body gets used to the iron supplements. However, if the side effects persist and bother you a registered dietitian can provide guidance on managing side effects and adjusting your iron supplementation if needed.

Which is the best form of iron supplements?

The different physical forms of iron supplements

Iron supplements may be taken as capsules, tablets, and liquids. 

Physical form AdvantagesDisadvantages
Capsules & TabletsConvenience: Iron pills are typically more convenient and have a longer shelf life compared to liquid supplements. They are easy to carry and can be taken without the need for refrigeration.
Accurate Dosage: Iron pills provide a precise dosage per tablet or capsule, making it easier to track and follow your dose recommendations.
Stability: Iron pills are less prone to oxidation and spoilage, which can affect the potency of liquid iron supplements over time.
Variety: There is a wide variety of iron pills available, including different forms (ferrous sulfate, ferrous gluconate, ferrous fumarate) and formulations (slow-release, extended-release, etc.), allowing for options tailored to individual needs.
Digestive tolerance: GI side-effects are common. However, GI symptoms and tolerance to them may vary between individuals. Moreover, some may not experience any at all.
LiquidsAbsorption: Liquid iron supplements are often marketed to have higher absorption rates compared to iron pills. This can be attributed to the fact that the iron in liquid form is already in a dissolved state (ferrous form), making it easier for the body to absorb.
Digestive Tolerance: Some people find liquid iron supplements to be gentler on the stomach and less likely to cause common side effects like constipation or stomach upset that are associated with iron pills.
Adjustable Dosage: Liquid iron supplements allow for more flexibility in adjusting the dosage. You can easily measure and customize the amount you take, which can be useful for individuals with specific iron requirements.
Convenience: Iron liquids are usually less easy to carry around.
Accurate Dosage: It is harder to provide a precise dosage with iron liquids.
Stability: Iron liquids may be more prone to oxidation and spoilage.
Variety: There are less options, in terms of iron formulations, with iron liquids.

Is liquid iron better than pills?

Ultimately, the choice between liquid iron and iron pills depends on your specific circumstances and preferences. Both forms of iron supplementation have their advantages and disadvantages. 

Here are some factors to consider when deciding:

  • Absorption needs
  • Digestive tolerance
  • Convenience
  • Taste
  • Cost
  • Dosage Flexibility
  • Product stability & Shelf life

The different chemical forms of iron supplements

There is a variety of oral iron supplements available, each with different formulations. These formulations differ in the amount of elemental iron they contain and their absorption rates.

What is elemental iron?  Elemental iron is the actual amount of pure iron that is available for absorption by the body. When you take an iron supplement, the total weight or dose of the supplement includes both the iron itself and other compounds (i.e. salts) that are used to deliver the iron in a form that can be easily consumed. Hence, elemental iron represents the portion or weight of the supplement that your body can use for its iron needs.

How to determine the amount of elemental iron in a supplement? Different iron supplements may contain varying amounts of elemental iron, depending on the specific iron compound used in the formulation. Hence, for each iron supplement product, it is important to check the labels to determine the dose of elemental iron. It will vary from product to product.

What is the best iron formulation? No specific iron formulation is recommended over others. Although polysaccharide, polypeptide and other forms can be taken with food to lessen stomach side effects, they may costlier than iron salt forms. Moreover, ferrous salts are the most readily absorbed supplements. Therefore, in the case of low iron levels, it may take longer to restore iron level with ferric salts or other supplements that are not ferrous salts. Hence, it really comes down to patient tolerance of GI side effects.

Types of iron supplement formulations:

Type of Iron FormulationsWhat you should knowTo improve absorption
Ferrous salts
Ferrous sulfonateAffordable and easily absorbed, but may cause stomach problems. Different types of this supplement have similar absorption rates and side effect chances.Requires stomach acid for absorption. Therefore, it is best to consume on an empty stomach as there will be more acid available to help with absorption. It is recommended that the stomach be empty at least 1 hour before or two hours after a meal.
Ferrous gluconate
Ferrous fumarate
Ferric salts
Ferric PyrophosphateLess readily absorbed compared to ferrous salts.Same as with ferrous salts.
Other forms
Polysaccharide Iron ComplexThese forms are advertised as having less GI-related side effects than ferrous and ferric salts. Therefore, they are often used when side-effects from ferrous salts or ferric salts are not well tolerated.Can be taken with or with food. Stomach acid is not needed for absorption.
Carbonyl IronRequires stomach acid for absorption. Therefore, it is best to consume on an empty stomach as there will be more acid available to help with absorption. It is recommended that the stomach be empty at least 1 hour before or two hours after a meal.
Chelated Iron (Bisglycinate)
Heme IronCan be taken with or with food. Stomach acid is not needed for absorption.

What is the most gentle iron supplement for the stomach?

The choice of the most gentle iron supplement for the stomach can vary from person to person, as individual tolerance to iron supplements can differ. However, certain types of iron supplements and formulations are generally considered to be gentler on the stomach. This includes:

  • Polysaccharide iron complex supplements
  • Carbonyl iron supplements
  • Chelated iron (Iron bisglycinate) supplements
  • Heme iron supplements

In addition, slow-release or extended-release formulation and low dosages may reduce the risk of stomach upset and/or GI side effects.

Consulting with your doctor or a registered dietitian can help you make an informed choice and ensure that your iron supplementation is both effective and well-tolerated.

Is there a plant-based iron supplement?

Yes, of course! Plant-based iron supplements may be synthetically formulated or made with iron from plant sources. Hence, there are many suitable for those who prefer to avoid animal-derived ingredients. 

How to choose vegan iron supplements?

  • Check product labels to ensure they do not contain animal-derived ingredients or gelatin capsules
  • Look for “vegetarian” or “vegan” labels to make it clear that they are suitable for those dietary preferences

Best way to take iron supplements?

The best way to take iron supplements truly depends on what type of vegan iron supplement you choose to take. 

Ferrous salts for example: Ferrous salts (ferrous sulfate, ferrous fumarate, and ferrous glycinate) require stomach acid to be absorbed. Therefore, they are best consumed on an empty stomach and with doses of vitamin C. Moreover, medications that will reduce stomach acid are to be avoided or taken at another time than these iron supplements.

To determine the best way to take your vegan iron supplement of choice, read your product’s label, consult with your doctor or your plant-based registered dietitian.

Is it better to take iron in the morning or at night?

The timing of iron supplementation, whether in the morning or at night, can vary depending on individual preferences and any specific guidance provided by a healthcare professional. There is no universally “better” time to take iron supplements.

However, it is important to take your vegan iron supplements at the same time every day. Consistency helps ensure that you receive a steady supply of iron. Hence, the decision to take your vegan iron in the morning at night should be one that will help you to stay consistent. Therefore, your decision should align with your daily routine and personal preferences.

What to avoid when taking iron supplements?

Here’s what to avoid of when you’re taking iron supplements to ensure good iron absorption:

  1. Food: Food should be avoided for those supplements that require an empty stomach for optimal absorption.
  2. Calcium, tannins, phytates, oxalates and excessive fiber intake: All these compounds are known to reduce iron absorption. Therefore, it is important to stay clear of them when taking your vegan iron supplements.
  3. Certain Medications: Some medicines, like antacids (which lower stomach acid), can decrease iron absorption. These medications should be avoided or taken at another time.

Which vegan iron supplement is best?

There are several countless iron supplements available on the market. However, not all are vegan. Here, we give you some of the best vegan options of iron supplements that are easily accessible on the market, affordable and reliable.

Disclaimer: It is important to note that the vegan iron supplements listed below are for anyone looking to increase their daily iron intake. The options listed are not fit to treat iron deficiency anemia. Therefore, if you suspect or have been diagnosed with iron deficiency anemia, consult your doctor or a registered dietitian for more guidance.

Vegan Iron SupplementIron formulationSuitabilityAffordability (cost/serving)Accessibility
Vegan Iron Capsules with Vitamin C by NatureloFerrous bisglycinate chelateSuitable for adults looking for a gentle iron and is gut sensitive to iron supplements.0.30 $CADAmazon Canada
Vegan Iron Bisglycinate Capsules by Now FoodIron bisglycinateSuitable for adults looking to avoid gut-related side effects and is on a budget looking for a very affordable product.0.19 $CADAmazon Canada
Vegan Chelated Iron Capsules fortified with B12 by Deva NutritionChelated IronSuitable for adults looking to avoid gut-related side effects and is on a budget looking for a very affordable product.
Also good for anyone looking to improve their B12 intake, simultaneously to Iron.
0.09 $USAmazon US
Vegan Iron Gummies with Folate, B12 and B6 by HerbalandFerric pyrophosphateSuitable for adults or children looking to avoid gut-related side effects.
Suitable for those who cannot or prefer not to swallow pills.
Also good for anyone looking to improve their B vitamins intake, simultaneously to Iron.
0.45 $CADAmazon Canada
Vegan Iron Gummies with B vitamins & Zinc by Nature’s TruthFerrous fumarateSuitable for adults or children.
Suitable for those who cannot or prefer not to swallow pills.
Also good for anyone looking to improve their B vitamins and zinc intake, simultaneously to Iron.
0.16, 0.33, and 0.49 $US per 20, 30, and 60 servingsAmazon US
Vegan Iron Liquid with No Added Sugars by allKiDzIron pyrophosphateSuitable for toddlers and children looking to increase their iron intake and avoid gut-related side-effects.0.20 $CADAmazon Canada
Vegan Iron Liquid by Nature’s NutraFerrous Bisglycinate ChelateSuitable for toddlers and children looking to increase their iron intake and avoid gut-related side-effects.0.33 $US per servingAmazon US
  1. Vegan Iron Capsules with Vitamin C by Naturelo

Price: 26.96 $CAD 

Servings: 90 vegan capsules

Cost per serving: 0.30 $CAD per serving

Naturelo prioritizes plant-based nutrients and adds organic whole foods to their supplements for a boost of whole food nutrition. Their Vegan Iron Supplement is designed to provide 25 mg of iron along with vitamin C from organic acerola cherries and a rich blend of whole foods like organic beet, spinach, kale, Swiss chard, and pumpkin seed. 

Ferrous Bisglycinate Chelate is known to cause less GI side effects than other iron formulations. Therefore, this combination helps improve iron levels without causing nausea or constipation. Hence, this product is good for someone looking for a gentle iron and is gut sensitive to iron supplements.

  1. Vegan Iron Bisglycinate Capsules by Now Food

Price: 16.99 $CAD

Servings: 90 capsules

Cost per serving: 0.19 $CAD per serving

This iron supplement by Now Food is vegan, gentle & non-constipating, as iron bisglycinate is also known to cause fewer gut-related side-effects. Moreover, although it doesn’t have the added benefit of vitamin C, such as in Naturelo’s supplements, it is very affordable. It sells for half the price and it supplies 36 mg of Iron bisglycinate.

Hence, for anyone with low levels of iron or looking to increase their iron intake, this product is a more affordable alternative to Naturelo’s.

  1. Vegan Chelated Iron Capsules fortified with B12 by Deva Nutrition

Price: 7.99 $US

Servings: 90 capsules

Cost per serving: 0.09 $US per serving

Deva Nutrition offers an iron supplement that includes Vitamin B-12, a vital element for proper red blood cell formation. This iron source is safe, supported by research, and suitable for those looking to boost their iron intake. The tablets are designed to be easy to swallow, with a vegetarian coating, and the product is proudly vegan, animal-free, and guaranteed for purity and freshness. 

This product is easily accessible and very affordable on Amazon US. Therefore, it is a good alternative for anyone in the United States.

  1. Vegan Iron Gummies with Folate, B12 and B6 by Herbaland

Price: 20.15 $CAD

Servings: 90 gummies, 45 servings

Cost per serving: 0.45 $CAD per serving

Herbaland’s gummies are a convenient way to get essential nutrients, each serving contains 18 mg of vegan iron (in the form of ferric pyrophosphate), 105mcg of folate, and 300mcg of biotin, adding to the product’s nutritional value. Moreover, each gummy has 9 mg of iron, therefore the dose of iron is easily adjustable by taking more or less gummies than the serving size.

Herbaland is an environmentally friendly Canadian brand of supplements. Moreover, their gummies use both domestic and high-quality imported ingredients. Plus, they’re plant-based, sugar-free, and gluten-free, catering to various dietary preferences. 

This product is best for anyone looking to make taking supplements fun while also improving their iron intake. Hence, it is suitable for either kids or adults, as the dose and serving size can be adjusted to meet iron needs.

  1. Vegan Iron Gummies with B Vitamins & Zinc by Nature’s Truth

Price: 9.99

Servings: 60 gummies, 20-30-60 servings

Cost per serving: 0.16, 0.33, and 0.49 $US per 20, 30, and 60 servings, respectively

These chewable gummies by Nature’s Truth make it easy to get your daily dose of iron in a delicious natural grape flavor. Plus, their formula is vegan-friendly and free from common allergens, including gluten, wheat, milk, lactose, soy, artificial sweeteners, and flavors.

Each gummy provides you with 6 mg of iron (ferrous fumarate), along with important B-Vitamins and Zinc. Note, ferrous fumarate is known to be a highly absorbable formulation of iron. Moreover, the serving and dose of iron is flexible and can be adjusted to meet individual iron needs. Hence, this product is great for a wide range of individuals, including children or adults. 

This product is easily accessible and very affordable on Amazon US. Hence, it is a good alternative to Herbaland’s gummies for anyone living in the United States.

  1. Vegan Iron Liquid with No Added Sugars by allKiDz 

Price: 19.99 $CAD

Servings: 100 ml bottle, 100 servings (1ml per serving)

Cost per serving: 0.20 $CAD per serving

AllKiDz’s iron liquid for toddlers and kids has a great taste and is made with iron pyrophosphate, which is known to cause less GI side-effects. Hence, it won’t irritate kids’ digestive tract or cause constipation.

Their product is made in Canada and it’s manufactured in a facility licensed by Health Canada and the FDA. Moreover, they have a clean, plant-based iron formula, suitable for kids aged 6 months and above. No artificial flavors, colors, sweeteners, common allergens, or sugar. It’s gluten-free, non-GMO, and vegetarian/vegan-friendly.

Each 1 ml provides 3 ml of elemental iron (iron pyrophosphate) and the dose is adjustable to meet individual iron needs. Hence, this product is great to help your toddlers or kids to increase their iron intake.

  1. Vegan Iron Liquid by Nature’s Nutra

Price: 19.99 $US

Servings: 60 ml bottle, 60 servings (1 ml per serving)

Cost per serving: 0.33 $US per serving

Nature’s Nutra provides supplements containing no artificial flavors or colors, is non-GMO, Kosher Certified, vegetarian-friendly, gluten-free, and sugar-free. Moreover, their form of Iron, Ferrous Bisglycinate Chelate, stands out for its bioavailability, effectiveness, and gentle nature compared to other iron sources. Hence, toddlers and kids will appreciate these liquid iron drops, which won’t trigger nausea, constipation, or irritation. 

This product is safe and well-tolerated for kids and can even be mixed with milk or juice. It’s a convenient and efficient solution for your daily iron intake. Furthermore, it’s a great alternative allKiDz’s liquid iron supplement for anyone living in the United States.

For more information on the process and fees of consulting with a plant-based registered dietitians, visit our website: https://plantbasedrds.com/ and contact us.

https://www.ontariomidwives.ca/sites/default/files/Iron%20chart%20final%20no%20bleed.pdf
https://medlineplus.gov/ency/article/007478.htm
https://www2.gov.bc.ca/assets/gov/health/practitioner-pro/bc-guidelines/iron-deficiency-appendix-a.pdf
https://medlineplus.gov/ency/article/002659.htm

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