Is Low Iron the Hidden Cause of Your Fatigue on a Vegan Diet
- Leonie Sinclair
- 4 days ago
- 4 min read
Iron: Essential Nutrients for Energy & Vitality
A well-planned vegan diet can provide nearly all the essential nutrients for optimal health, but two key nutrients often require extra attention: iron and vitamin B12. These are crucial for energy production, red blood cell formation, and overall vitality. Let’s explore how to maintain optimal levels on a plant-based diet.
Iron: Absorption & Best Plant-Based Sources
Iron is essential for transporting oxygen in the blood, and a deficiency can lead to fatigue, weakness, and poor concentration. There are two types of dietary iron:
Heme Iron - found in animal products
Non-Heme Iron - found in plants
Non-heme iron may take a little extra support, like vitamin C, to be absorbed efficiently, but with the right foods choices, you can meet your body's iron needs.
Boosting Iron Absorption
Since non-heme iron is less bioavailable, here are some strategies to enhance absorption:
Pair with Vitamin C: Citrus fruits, bell peppers, and strawberries improve iron uptake.
Avoid Inhibitors: Calcium, zinc, and tannins (found in most teas) can block iron absorption; consume them at least an hour apart from iron-rich meals.
Cook with Cast Iron: Cooking acidic foods like tomato sauce in cast iron cookware increases iron content.
Limit Processed Foods: Whole foods naturally support better iron absorption and overall health.
Top Plant based Iron Sources
Lentils & chickpeas
Tofu & tempeh
Quinoa & amaranth
Pumpkin, sesame & hemp seeds
Dark leafy greens (spinach, kale, Swiss chard) with vitamin C-rich foods
Blackstrap molasses
Dried fruits (apricots, raisins, figs)
Vitamin B12: The Non-Negotiable Nutrient
Vitamin B12 is vital for nerve function, red blood cell production, and DNA synthesis. Unlike iron, B12 is not naturally found in plant foods, making supplementation or fortified foods essential for vegans.
Top B12 Sources for Vegans
Nutritional yeast
Fortified plant milks (soy, almond, oat)
B12 supplements (methylcobalamin or cyanocobalamin; sublingual sprays may be helpful for those with absorption issues). I personally prefer methycobalamin.
Since B12 deficiency can take years to manifest but causes serious neurological and cognitive issues, it’s highly recommended that all vegans take a reliable B12 supplement to ensure adequate intake.
Low Iron: is a serious condition
Low iron levels can contribute to fatigue, and in extreme cases, affect heart rate and breathing. Some key insights include:
If dietary changes do not improve iron stores (feritin), seek advice from a nutritionist.
Consider absorption issues in the bowel or underlying conditions like uterine fibroids in women.
If iron levels are very low, iron infusions can provide a quick boost, but long-term solutions should focus on food and supplementation to maintain iron stores.
Even with adequate iron intake, your iron stores could still be low due to several factors:
Iron is absorbed in the first part of the small intestine and transported to the liver (and other organs) for storage or to help produce red blood cells, which are crucial for energy.
Not absorbing iron properly: If your gut is not absorbing iron properly, your body may not be able to effectively use the iron you consume.
Poorly shaped red blood cells: Even if enough iron reaches the liver and other organs, misshapen red blood cells may fail to carry and distribute iron efficiently throughout the body.
Increased iron loss: Conditions like heavy menstrual bleeding, gastrointestinal bleeding, or frequent blood donations can lead to significant iron loss.
Chronic inflammation or illness: Chronic infections, autoimmune diseases, or inflammatory disorders can interfere with iron absorption and storage.
Poor nutrient absorption: Deficiencies in vitamins or minerals such as vitamin C, B12, or folate can affect both iron absorption and its utilisation in the body.
Iron utilisation issues: Even if iron is absorbed, certain conditions (like anaemia of chronic disease) can prevent the body from using iron properly to make healthy red blood cells.
Medications or substances: Certain medications, such as antacids or proton pump inhibitors, and substances like caffeine or calcium, can interfere with iron absorption.
Some herbal medicines I consider for low iron
Withania somnifera (Ashwagandha): Shown to improve haemoglobin levels and support energy metabolism.
Nettle (Urtica dioica): Traditionally used for its iron content and ability to support red blood cell production.
Dandelion (Taraxacum officinale): May assist with digestion and iron absorption by stimulating stomach acid production.
Final Thoughts
A plant-based diet can be rich in iron and B12 with mindful choices. Focus on whole, iron-rich plant foods, optimise absorption, and ensure you’re getting enough B12 from fortified sources or supplements. Prioritising these nutrients helps maintain high energy levels, cognitive function, and long-term health on a vegan diet.
Resources
Withania somnifera and Iron Levels: A study published in the Journal of Dietary Supplements (2018) found that Withania somnifera supplementation significantly improved haemoglobin levels in anaemic individuals.
Nettle and Iron Absorption: A clinical trial in the European Journal of Medicinal Plants (2016) demonstrated that Urtica dioica extract increased serum iron levels in participants with mild iron deficiency.
Dandelion and Digestive Support: Research published in Phytotherapy Research (2020) showed that Taraxacum officinale enhances gastric secretions, which may aid in better non-heme iron absorption.
Do you have a favourite iron-rich vegan food? Let’s share tips in the comments! The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.
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