Plant-Based Iron and B12: The Basics Explained Simply

If you eat little or no meat, someone has probably asked where you get your iron. And if you eat no animal foods, you have probably heard about B12. These are fair questions with practical answers. Here is a straightforward overview.

What iron does

Iron helps carry oxygen around the body in red blood cells. Low iron can contribute to tiredness, but tiredness has many causes, so only a blood test can tell you. Iron comes in two forms: haem iron from meat and fish, and non-haem iron from plant foods and eggs. The body absorbs non-haem iron less efficiently, which is why vegetarians are sometimes advised to aim for somewhat more.

Plant iron sources

Lentils, chickpeas, beans, tofu, tempeh, pumpkin seeds, sesame seeds, tahini, quinoa, oats, dried apricots, fortified cereals and dark leafy greens all contribute. A mix through the day works well. Sprinkling pumpkin seeds on a lentil soup or stirring tahini into a bean dip is an easy way to combine them.

I

r

o

n

-

f

o

r

t

i

f

i

e

d

f

o

o

d

s

,

s

u

c

h

a

s

b

r

e

a

k

f

a

s

t

c

e

r

e

a

l

s

a

n

d

s

o

m

e

b

r

e

a

d

s

,

a

r

e

u

s

e

f

u

l

b

u

t

c

h

e

c

k

l

a

b

e

l

s

f

o

r

s

u

g

a

r

.

R

o

t

a

t

i

n

g

d

i

f

f

e

r

e

n

t

s

o

u

r

c

e

s

m

a

k

e

s

t

h

e

d

i

e

t

m

o

r

e

i

n

t

e

r

e

s

t

i

n

g

t

o

o

.

Helping absorption

Eating vitamin C foods with an iron-rich meal, such as peppers, tomatoes, citrus or strawberries, helps non-haem iron absorption. Tea, coffee and calcium supplements can reduce absorption when taken with the meal, so leave an hour or so between them and your main iron-rich foods. Soaking, sprouting and fermenting beans and grains can also help.

Cooking in a cast-iron pan can add small amounts of iron to food, especially acidic dishes.

What B12 does

Vitamin B12 supports nerves and the making of red blood cells. It is produced by microbes and is found naturally in animal foods such as meat, fish, eggs and dairy. Unwashed plants may have traces, but plant foods are not a reliable source. Vegans therefore rely on fortified foods like some plant milks, cereals and nutritional yeast, or on a supplement.

A sample iron-rich day

Breakfast: fortified cereal or oats with strawberries and a spoonful of pumpkin seeds. Lunch: hummus and salad wrap with peppers. Snack: dried apricots and a few seeds. Dinner: lentil and tomato curry with brown rice and spinach, finished with a squeeze of lime.

This is an example only. Needs differ by age, sex and life stage, so look up recommended intakes for your own circumstances.

Check, do not guess

Because B12 deficiency can develop quietly over years and can cause problems if untreated, many health bodies advise vegans to use a reliable source. Ask your doctor or dietitian about testing and what dose is suitable for you.

Do not take high-dose iron supplements without a medical reason, as too much iron can be harmful. People who are pregnant, breastfeeding, have heavy periods, are older, or follow a vegan diet should talk to a doctor or registered dietitian.

This article is general information, not medical advice.