It’s no secret that iron is crucial for the function, growth, development, and ultimately survival of all humans. Iron is not created automatically by our bodies and therefore must be absorbed from what you eat. Thankfully, iron is often plentiful within most diets and even without thinking about it, you’re probably getting some every day. But, many people are still deficient for various reasons.
If you become deficient, or you’re concerned you’re not getting enough from your diet, you can always supplement. There is a plethora of iron supplements out there to choose from, including various plant-based iron products for those that want to take the healthiest, most natural, and eco-friendly approach.
These supplements use strictly vegan sources of iron to create their supplements, be it a tablet, capsule, liquid, or something else. In the case of a capsule, even these are guaranteed to be plant-based and vegan-friendly. The dosages vary so if you’re unsure, it’s best to start with something low, see how you feel, and go from there. Other than that, you can always consult your doctor and they can recommend a dosage themselves.
The Best Plant-Based Iron Brands
1. FeraMax
FeraMax is a highly effective iron supplement that is vegan certified. It’s been studied and tested extensively, resulting in a gentle supplement that is well tolerated by the stomach. It’s also known to be more stable and not as affected by the acidity in the stomach as others. It’s so well-tolerated overall that many have reported little to no side effects, especially when compared to other iron supplements they’ve taken in the past.
With just one tablet a day you can experience all the benefits of iron in a safe and healthy way. Iron deficiency can come as a result of many different things and FeraMax is committed to helping you combat this and avoid anemia in a healthy way – even for those who wish to maintain a vegan and plant-based diet and/or lifestyle! It may not be for everyone as it offers a high dose of 150 mg, but some do need this much, and FeraMax is an amazing way to get your full dose in just one tablet.
2. Future Kind Iron Supplement
Future Kind Iron Supplement offers 18 mg of iron with 50 mg of natural vitamin C, derived from the acerola cherry. In addition to being vegan friendly and plant-based, it contains no gluten, GMOs, yeast, nuts, soy, wheat, or any artificial colors or preservatives.
Not only is this supplement made with the most bioavailable form of iron, but vitamin C helps even more with absorption. This is good news as absorption and bioavailability are among the biggest struggles when it comes to iron. Just because it’s in a pill or tablet, doesn’t automatically mean it’ll get into your body in the right way.
Besides that, vitamin C has its own benefits to your health and your body, so it’s a win-win! Lastly, for those that follow a vegan and plant-based lifestyle either fully or particularly for environmental reasons, you’ll be happy to know that this company promises carbon-neutral shipping and eco-friendly packaging.
3. MegaFood Blood Builder
MegaFood Blood Builder is a supplement designed to combat fatigue and improve energy levels by providing a solid dose of 26 mg of iron to anyone who needs a little more. It’s also been shown through clinical trials to do this without any of iron’s common side effects such as constipation or nausea.
Ingredients include real foods like beets and oranges. It’s gentle enough to take any time of day, even on an empty stomach if you must. It’s also been deemed safe for teenagers, pregnant women, and recent blood donors – though it’s still recommended that you speak to a doctor if you have any concerns.
In addition to being vegan, it’s also non-GMO project verified, gluten-free, and tested for more than 100 herbicides and pesticides. The positive, five-star reviews on this product represent the glaring majority – there’s no doubt this supplement works!
4. EZ Melts Vegan Iron
EZ Melts Vegan Iron Supplement is perfect for those who don’t like or can’t take regular pills and tablets! It’s very uncomfortable and unpleasant for some, so EZ Melts created this amazing supplement that melts in your mouth rather than having to be swallowed. It also tastes nice, so you don’t have to worry about nasty flavors while you wait for it to melt.
It’s made with vitamin C to help it absorb better and it contains no sugar whatsoever, despite the delicious, zesty orange flavor. The melts offer 18 mg of iron and are vegan certified, non-GMO, gluten-free, soy-free, dairy-free, and are keto-friendly. Overall, they’re designed for optimal iron intake while helping to prevent things like nausea and constipation while giving your body the iron it needs to keep functioning well.
5. Garden of Life Raw Iron
Garden of Life Raw Iron is a whole food source of natural iron, with lots of fruits and veggies as the source and some vitamin C to help with absorption as well. Even the capsules are made thoughtfully, with no binders or fillers to ensure you’re consuming your iron supplementation in the healthiest way.
These iron pills offer a slightly above average dose of 22 mg of iron with some B12 and folate in there, too. Overall, the supplement is designed to support your blood, heart, eyes, immune system, and reproductive health. It also contains live enzymes and probiotics to help with easy and stress-free digestion.
The supplement is vegan, non-GMO, gluten-free, and super gentle on the stomach. Ingredients used to create this wholesome source of iron include apples, beets, broccoli, carrots, strawberries, spinach, bell peppers, raspberry, and so many more. The capsule itself is made from vegetables and rice.
Best Vegan Sources of Iron
While these plant-based supplements can be a wonderful and helpful addition to your diet and lifestyle, you cannot rely on them entirely for your full iron intake every day. You must consume some through your diet every day, which is sometimes tougher for vegans and vegetarians as plenty of meat is high in iron, but that’s not an option for you!
However, this doesn’t mean it’s impossible! There are plenty of vegan-friendly sources of iron, it’s just a matter of knowing what they are and incorporating them into your meals regularly.
Large White Beans
Beans of all kinds boast many health benefits, including high levels of protein – another thing vegans must ensure they’re getting enough of. Large white beans in particular, though, are pretty high in iron at about seven mg per cup. Beans are pretty versatile, working well in chili, stews, soups, or even cooked and seasoned alone as a snack! Some people even get creative and blend them into a paste for use in baked goods like brownies.
Spinach
One cup of cooked spinach has about six grams of iron, and it’s incredibly versatile. You can cook it along with veggies and have a nice stir-fry, it’s great to have raw in salads, or you can even blend it into smoothies to add some nutrients without compromising flavor.
Quinoa
Quinoa is a little lower with about three mg of iron per cup, but it’s another thing that’s very versatile and easy to add to many meals or as a side dish. With the right seasoning, quinoa is quite tasty and can even be used as a rice substitute in some cases.
Lentils
Lentils are similar to beans in some ways but still have their own flavor and texture. They have about 6.6 mg of iron per cup as well as many other essential nutrients like potassium, fiber, folate, and more. Cooking them up with some veggies is the easiest way to prepare lentils, along with the infamous lentil soup – something you can pack with all kinds of healthy ingredients for a super healthy meal.
Chickpeas
Chickpeas are also a very strong option with about 4.7 mg per cup. These may also be your best option for making a quick and easy snack! Roasted the right way and seasoned, chickpeas are crunchy and tasty and are perfect on their own as a snack. They’re also nice and easy to take with you on the go to school, work, or elsewhere. They do also work well as a side to meals, or you can blend them up for some homemade hummus.
White Button Mushrooms
Mushrooms are another versatile source of iron with three mg per cup. They’re a popular pizza topping, soup ingredient, and more. They’re delicious cooked but they’re also delicious raw, especially with some nice hummus or other tasty plant-based dips.
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