Iron Supplements For Vegans
Iron Supplements For Vegans
Heme iron
If you are a vegan or a vegetarian, then you are likely wondering how you can ensure you get enough iron to stay healthy. Luckily, there are many ways to obtain the iron you need from both animal-based and plant-based foods. And if you are not yet ready to stop eating meat, then you may want to consider taking an iron supplement. However, you should consult with your healthcare provider before starting any new dietary changes.
Vegans should avoid consuming caffeine, dairy products, tea, and dehydrating beverages while they are on an iron supplement. These factors can interfere with your body’s ability to absorb non-heme iron. In addition, your diet should contain lots of vitamin C. This will boost your iron absorption.
Taking an iron supplement can be an easy way to increase your iron intake. It should be taken at least an hour before meals. You should always check the label of the supplement to determine the source of the iron. Also, be sure to take it on an empty stomach. The recommended dose is usually around 2 mg per serving.
Unless you have an iron deficiency, there is no reason you should need to take an iron supplement. Most people are able to maintain good iron status by simply eating a variety of nutritious foods. However, if you are pregnant or menstruating, your healthcare provider should be consulted before changing your diet.
A high-quality iron supplement should be considered for anyone who does not get enough iron in their diet. Vegans need twice as much iron as meat-eaters. Heme iron supplements are safe for vegans, but if you are concerned about the side effects of vitamin C, you can also try a non-heme iron supplement, such as Active Iron.
An iron supplement can help to increase your iron levels, but it can also cause unwanted side effects if taken in the wrong dosage. Your healthcare provider should be consulted if you experience any negative side effects from your iron supplement. For example, vomiting or diarrhea may occur. As a result, your doctor might recommend that you stop taking the supplement.
Non-heme iron, which is the majority of iron in the human body, is found in plants. Fortunately, there are many sources of this type of iron, including nuts and seeds. But because it is less bioavailable than heme iron, it is not as easily absorbed. To make up for this, the body must alter non-heme iron to absorb it fully.
One of the most common sources of non-heme iron is iron-fortified foods, such as cereals. Other great sources of non-heme iron are dark leafy greens, whole grain cereals, and beans. Another option is to consume a multivitamin. Just be sure the iron is within the recommended ranges.
The amount of iron you should eat is determined by your body’s absorption rate. Although the average person is able to absorb about 20 to 30 percent of the iron they eat, it is hard for everyone to absorb a full percentage. That’s why the recommended daily allowance for iron assumes that only a portion of the iron you eat is absorbed.