The 4 Best Vegan Iron Supplements

While iron can be found in plant foods, some vegans turn to supplements to get adequate amounts of the minerals. In an interview with Mic, Marvin Singh, MD, integrative gastroenterologist and founder of Precisione Clinic in Encinitas, Calif., explains that this can be especially important for vegans: [National Institutes of Health (NIH)] suggests that vegans may need almost twice as much iron as non-vegans because the body does not absorb non-heme iron from plant foods as readily as heme iron from source foods animal. The best vegan iron supplements offer the correct dosage of the nutrient in the format of your choice, whether tablets, liquid drops or gummies. It will also offer the type of iron that is best for you: ferrous and ferric iron salts (such as ferrous sulfate and ferrous fumarate) are commonly used in oral supplements, and although iron bisglycinate (or ferrous bisglycinate ) may be more expensive, it may produce fewer adverse gastrointestinal symptoms. These different forms of iron are also bioavailable. Also, you don’t need to do any math to determine the amount of elemental iron in the different types because it’s listed on the label for all types.

Generally, the recommended daily dietary intake of iron is 8 milligrams for men and postmenopausal women and 18 milligrams for premenopausal women. (Note that dosage advice unfortunately still depends on a binary breakdown) However, the recommended dosage may differ for vegans – and you should consult your doctor to determine exactly how much you need. And because plant-derived iron (non-heme iron) is less absorbable than the heme iron found in meat, Dr. Singh adds that “taking vitamin C may also help increase iron absorption.” Dr Singh warns, however, that too much iron “can do more harm than good” – particularly in people with haemochromatosis, a genetic condition in which the body stores excess iron. To avoid taking too much iron, it is always a good idea to consult a doctor who can determine the dosage that is right for you.

As for the format, Dr Singh explains that it is ultimately “a matter of choice”. Pills (or tablets), liquid and gummy iron supplements are all available to shoppers. Dr. Singh suggests “using high quality supplements from a respected and reputable nutraceutical company.” With this in mind, I have chosen supplements that are manufactured under Good Manufacturing Practices (GMP) – or better yet, Current Good Manufacturing Practices (cGMP) – to ensure products meet quality standards and specifications. security.

With these factors in mind, here are the four best vegan iron supplements on Amazon.

1. Fan-favorite tablets

  • Amount per serving: 26 mg iron (fermented iron bisglycinate), 15 mg vitamin C, 680 mcg folate, 30 mcg vitamin B12

MegaFood Iron Supplement is one of the most popular options on Amazon, with over 15,000 customer reviews and an overall rating of 4.7 stars. Each tablet contains 26 milligrams of fermented iron bisglycinate, along with vitamin B12, folate, and doctor-recommended vitamin C. vegan The option is also gluten-free and formulated with USDA certified organic ingredients. The recommended serving is one tablet per day, and Amazon reviewers have attested that the gentle formula is forgiving to the gastrointestinal system. One shopper wrote, “Took it on a full stomach and an empty stomach, and felt no discomfort with either choice,” and another summed up, “No gastro distress -intestinal, easy to swallow and does what it promises, at least for me.” The supplement also meets National Sanitation Foundation cGMP practices.You can buy it in a 60-tablet bottle (as pictured above) or in 30-, 90-, and 180-tablet bottles.

A reviewer wrote: “This product is great for vegans and people who want to stop dealing with the effects of normal iron pills. I’ve been anemic all my life, been to the doctor for a year and my iron is finally in the “normal range”. I have been buying this product for almost a year now and will continue to use it!”

2. Budget tablets

  • Amount per serving: 18 mg of iron (ferrous bisglycinate)

These budget-friendly iron supplements keep things simple. Each supplement in the vegan formula provides 18 milligrams of ferrous bisglycinate – and it’s the only active ingredient included. They are vegan and gluten-free, and made without artificial ingredients or preservatives. The manufacturer recommends one tablet per day, and if you stick to the number, one bottle should last you around six months. Although not specified as a mild formula, several Amazon reviewers have reported little to no adverse side effects, such as one who claimed they “don’t bother me not the stomach like many other versions of iron do”. Plus, it’s manufactured in a GMP-compliant facility in the USA.

A reviewer wrote: “I’m so glad I found this. I looked for a vegan iron and all I could find were supplements with added elements like biotin or vitamin A. I didn’t have any These supplements increased my iron levels almost immediately, my energy returned and unlike most iron pills, they don’t constipate me.

3. The liquid supplement

  • Amount per serving: 18 mg of iron (ferrous bisglycinate chelate)

If you’re averse to pills, consider MaryRuth’s liquid iron supplement. Each serving of the vegan formula contains 18 milligrams of iron bisglycinate. It comes in a berry flavor to make it easier, but it skips on artificial colors and gluten. Designed for adults and children over 4 years old, this supplement has a standard serving of up to 1 tablespoon per day, but comes with a dosage chart so you can monitor your intake as recommended. from your doctor. Many Amazon reviewers agreed that the liquid is not only easy to take, but also easy to digest. One reviewer speculated that they experienced “no disgusting aftertaste, side effects or intestinal discomfort”. Plus, it’s manufactured in a GMP-compliant facility.

A reviewer wrote: “The flavor is much better than I imagined. I was afraid it would taste a bit like cough syrup, but it really didn’t. The flavor of the berries is nice and natural. C is just a little sweet too. […] Following a vegan diet means you need more iron than the average person. This has been a great way to supplement as it doesn’t taste weird and you don’t have to swallow a giant [pill] it’s really, really awesome.

4. Iron Erasers

  • Amount per serving: 5 mg iron (ferrous fumarate), 9 mcg vitamin A, 15 mg vitamin C, 2 mg vitamin B3, 0.4 mg vitamin B6, 30 mcg folate, 0.34 mcg vitamin B12, 2 mcg biotin, 1 mg vitamin B5, 0.17 mg zinc

It can be hard to find gummy supplements made without gelatin, but these iron-based gummies are both vegan and kid-friendly. Each gummy supplement contains 5 milligrams of iron, along with vitamin C, multiple forms of B vitamins, biotin, folic acid, and zinc. The formula includes ferrous fumarate rather than iron bisglycinate — so it might not be the best option for sensitive stomachs — but some Amazon shoppers have found it doesn’t cause digestive issues. “I take these as an adult with low iron,” wrote one reviewer. “All the other supplements I’ve tried have killed my stomach. These don’t upset my stomach at all and the blood tests confirm that my iron is rising…slowly, but with no side effects.

This supplement is manufactured in a cGMP certified facility. However, he Is contain sweeteners, which gives it its sweet strawberry flavor. (You can also choose from strawberry jam and plain cola flavors.) Although the gummies are packaged for children, they are also suitable for adults. Remember that you will probably have to eat several gummies to get the same amount. of iron in pill form, and it might end up being a more expensive option because of that.

A reviewer wrote: “Being a vegetarian family, getting a consistent amount of iron can be hard to get throughout the week. My two kids, 10 and 5, love these vitamins and so we incorporated them into a regular part of our day.

Referenced studies:

AbuHashim, H. (2017). Efficacy of Iron Bisglycinate in the Treatment of Iron Deficiency Anemia in Pregnant Women, https://clinicaltrials.gov/ct2/show/NCT03378791

Stoffel, N., Siebenthal, H., Moretti, D., Zimmermann, M. (2020). Oral iron supplementation in iron deficient women: how much and how often? https://www.sciencedirect.com/science/article/pii/S0098299720300364

Trumbo, P., Yates AA., Schlicker S., Poos, M. (2001). Dietary Reference Intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium and zinc , https://www.ncbi.nlm.nih.gov/books/NBK222309/

Expert:

Marvin Singh, MD, Integrative Gastroenterologist and Founder of Precisione Clinic

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