Iron is very important for various functions in our body. For example, it binds oxygen to the haemoglobin in our red blood cells. Iron is also important for the immune system. Most people get enough iron from their diet. However, under certain circumstances, such as a vegan diet, pregnancy or increased nutrient requirements, it can be useful to supplement the diet with an iron supplement. We provide you with all the important information on this topic in our big vegan iron test 2021. We will introduce you to some products, show you what is important and answer all the important questions about vegan iron.
- 1 Weekly newsletter with the best personal finance tips
- 2 The most important facts
- 3 The Best Vegan Iron: Our Picks
- 4 Buying and evaluation criteria for vegan iron
- 5 Guide: Frequently asked questions about vegan iron answered in detail
- 5.1 What is vegan iron and how does it work?
- 5.2 When and for whom does it make sense to take vegan iron?
- 5.3 Is vegan iron also suitable for children and babies?
- 5.4 Can I also take vegan iron during pregnancy?
- 5.5 How much do vegan iron products cost?
- 5.6 What side effects can vegan iron have?
- 5.7 What types of vegan iron are there?
- 5.8 How should vegan iron be dosed?
- 5.9 What are the alternatives to vegan iron?
The most important facts
- Iron is an important substance in your body. It binds the oxygen in your blood and muscles.
- Iron deficiency particularly affects women, children and older people. It can manifest itself, for example, in persistent fatigue, hair loss and restless legs.
- Vegan iron supplements are available in tablet, capsule and liquid form. You should always consult a doctor for advice on the correct dosage.
The Best Vegan Iron: Our Picks
Buying and evaluation criteria for vegan iron
When buying vegan iron, you can look at various aspects, such as:
By making the right choice for you, you can save money and also ensure that you don't give your body anything it doesn't need. Therefore, always look for high quality and, if necessary, ask to see the manufacturer's certificates.
The most common form of vegan iron are tablets or capsules. There are also solutions for drinking. Which form you choose is a matter of taste. Some people have problems taking tablets or capsules. In this case, a solution may be the right choice.
No general recommendation can be made regarding the dosage of iron. This depends on many factors, such as the extent of the deficiency or the sex and age of the person concerned. Dosages of 14 to 50 milligrams are commonly found on the internet. Which dosage you should ultimately choose must always be decided by your doctor.
If you value a vegan diet, you should make sure that your iron supplement is really vegan. This is not always the case. However, this is usually easy to recognise, as the declaration is often clearly visible on the label. Your vegan iron should not contain an unnecessary amount of other nutrients. These are often in too high doses and can harm rather than help your body.
Your body can absorb iron especially well in combination with vitamin C. A preparation that contains both iron and vitamin C is a particularly convenient solution. You can also choose vegan iron without additional vitamin C.
Then you should take it with a glass of orange juice or eat some red peppers. These both contain a lot of vitamin C and help your body absorb the iron. Vegan iron should always be lactose-free. If you are sensitive to gluten, you should also make sure that your supplement is gluten-free.
Guide: Frequently asked questions about vegan iron answered in detail
What is vegan iron and how does it work?
An iron supplement, whether vegan or not, is meant to combat iron deficiency in your body. However, it may be that taking it orally is no longer enough. In this case, it is possible to administer iron intravenously. (1)
When and for whom does it make sense to take vegan iron?
Especially children, women and older people are more often affected by iron deficiency. (4)
Is vegan iron also suitable for children and babies?
When feeding children a vegan diet, it is always a case-by-case decision whether to supplement iron or not. (8)
Can I also take vegan iron during pregnancy?
How much do vegan iron products cost?
|Dosage below 40 milligrams of iron||10 to 26 euros|
|Dosage with 40 milligrams of iron||13 to 20 euros|
|Dosage with 50 milligrams of iron||15 to 20 euros|
|Combination preparation||5 to 25 euros|
Basically, there are no big price differences for vegan iron. What is striking is the wide price range for the combination preparations. Here, the cheapest product of all is also represented at around 5 euros. This enormous price difference could possibly be related to the quality, but this package also contains considerably fewer (about a third to a quarter) tablets than all the other products.
What side effects can vegan iron have?
When taking iron, it is always important to weigh up the risks of an undersupply and the risks of an oversupply. (12) That is why the right dosage is so important. It's also why you should never reach for an iron supplement without medical advice.
What types of vegan iron are there?
|vegan iron tablets||Here you take the iron in a firmly compressed form. The tablets then dissolve in the stomach.|
|liquid vegan iron||Iron as a juice or tonic is more convenient for some people as there is no need to swallow solid objects.|
|vegan iron capsules||iron capsules are tasteless and work similarly to iron tablets.|
We will explain what exactly makes up each type and what advantages and disadvantages they have below.
Vegan iron tablets
Iron tablets dissolve in the stomach. The nutrients are then absorbed through the stomach lining. Most iron tablets come in combination with vitamin C. This makes it easier for your body to absorb the iron. This makes it easier for your body to absorb the iron. So you don't have to make sure you take orange juice or peppers with your tablets. The tablets are available in large storage packs so that you are supplied for several months. Tablets basically have the advantage that the dosage is always the same and predetermined. They also have a long shelf life and can be cut into pieces if necessary.
Iron tablets are the most common type of iron supplement. However, if you prefer not to take tablets, we have presented other alternatives below.
Liquid vegan iron
Iron is also available as a juice or tonic. It is even available as a spray. The main advantage of this type of preparation is that it is easy to take, as there are no tablets or capsules to swallow. However, you have to dose a juice or tonic yourself. This can quickly become a sticky affair.
In terms of taste, most juices are quite pleasant. However, they can discolour the teeth. A liquid iron preparation does not keep as long as the solid forms. For those who cannot cope with tablets or capsules, they can still be a real alternative. An iron spray has the advantage that the nutrients are absorbed directly through the oral mucosa.
Vegan iron capsules
Capsules also offer the advantage of a long shelf life. In addition, the shell of the capsule can mask an unpleasant taste of its own. Iron capsules are also easy to dose. However, they cannot be cut into pieces.
Those who really value a vegan lifestyle should make sure that the capsules do not contain animal products. Often the shell is made of animal gelatine, which is of course not vegan.
How should vegan iron be dosed?
What are the alternatives to vegan iron?
- steamed chanterelles
- Swiss chard
There are other foods that are good for replenishing your iron stores. There are also foods that can inhibit iron absorption. If possible, you should not eat these at the same time as iron-rich foods. These include:
- Red wine
- Processed cheese
Here, too, the list could be continued. Of course, you can also promote iron intake. You should pay attention to foods with ascorbic acid. (15) Oranges, broccoli and red peppers can help.
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