Aside from helping the world become a little more cruelty-free, being vegan also means taking care of yourself. Ensuring your body and mind are optimally healthy should be your top priority. As a vegan, you won’t be able to get all the nutrients you need from just the food you eat. One of the most important things you won’t be able to obtain is iron. Suffering from iron deficiency is in no way fun, which is why you’ll need to introduce a vegan iron supplement to your diet. This way, you’ll ensure there’s no permanent damage to your health.
Importance of Iron and how much does a person need
Haemoglobin is the oxygen carrier in your blood. The central and most important part of haemoglobin is iron. There are two types of iron, depending on the sources it comes from. Heme iron is found in animal products and is generally absorbed better. Even though 60% of iron is non-heme, i.e. it is found in plants, it isn’t absorbed as well.
This is why it’s especially important for vegans and vegetarians to be mindful of what and how they eat. The techniques of eating are just as important as the food because they help your body absorb things better. In most cases, a vegan iron supplement is essential for optimal absorption.
When it comes to the amount of iron you need, it depends on your age and sex. For males older than 18, 8mg per day is recommended. For women between 19 and 50, the recommended daily dose is 18mg. Women over the age of 51 need 8mg of iron per day. During pregnancy, it’s recommended to get 27mg a day, while those over 19 who are lactating need 9mg daily.
Benefits of vegan iron supplements
Energy
Those who have enough iron in their blood will generally be more energetic. This is because iron helps carry oxygen to the brain and muscles- essential for getting more energy. Mental performance and cognitive function are also improved, making it easier to focus on tasks and do them for longer.
You’ll also have more stamina and be less irritable.
Better performance
All of this leads to better athletic performance as well. In fact, iron deficiency is more common with athletes and those who lead active lifestyles because iron is simply used more for all of the reasons above.
Female endurance athletes are especially likely to suffer from iron deficiency, which is why they need 10mg a day to stay healthy. Athletes should pay special attention to iron as it betters their immune system and increases performance. Opting for the best iron supplement in the UK is always a good option if you’re serious about improving your athletic ability, as iron deficiency symptoms are even harder to bear for active athletes.
Healthier pregnancy
When you’re pregnant, your blood level and red blood cell production increase significantly. This happens because your body needs to support the fetus with nutrients and oxygen. Therefore, it’s only natural for your body’s need for iron to also increase. Iron absorption is maximized during pregnancy but not striving to get iron as a vegan can definitely affect your body’s ability to absorb it. In other words, if you don’t take enough iron, your body won’t have anything to absorb even if it is primed to do so.
Not having enough iron while you’re pregnant can result in premature birth and low birth weight. The cognitive function or behavioural development also might be affected. As iron supports and strengthens your immune system, being deficient while pregnant increases your risk of getting an infection.
Non-vegan & Vegan Iron Sources
Heme iron food sources can be found almost anywhere. Canned clams, oysters, beef liver, and ground beef are only some.
We’ve already mentioned that non-heme is not as well absorbed by the body. This is because you need multiple steps to ensure your body actually absorbs the iron. In fact, it’s advised to take vitamin C before you eat iron-rich meals or take supplements to maximize the absorption.
Vegan sources of iron include beans and legumes, nuts and seeds, dried fruit, grains, and leafy greens. Dark chocolate, fortified cereal oats, spinach, stewed tomatoes, tofu, and baked potatoes are also good sources.
Supplements
Because of the solely plant-based diet, vegans aren’t as likely to be iron deficient as vegetarians are. However, this doesn’t mean vegans shouldn’t take iron supplements. Even if you ingest enough iron through diet, it doesn’t mean it will all be absorbed. By taking supplements, you’re sure that your body has absorbed the iron and don’t have to worry about a deficiency. The two most popular types of iron supplements are ferrous sulphate and carbonyl iron. Out of the two, carbonyl iron is a gentler option.
When taking iron supplements, make sure to take smaller doses during the day. Taking one big dose at once can cause iron overload, leaving you with an upset stomach for the day. As well as that, make sure to take natural and gentle supplements. If the dose of iron is higher, take it less frequently. Some strong supplements contain up to 20mg of elemental iron. Taking these volumes of iron often can make you sick, give you an upset stomach, and leave you with a feeling of nausea.
If you’re taking other medication, it’s best to ask your doctor what kind of vegan iron supplement you’ll need. This is because iron supplements can decrease the availability of some medication. Supplements are great additions to your diet and will make your life much easier, but you have to be responsible for how much you take and when.
Conclusion
Taking a vegan iron supplement can change your life for the better. Suffering from iron deficiency can leave some bad consequences for your health. Remember that this lifestyle is full of challenges but that you can overcome all of them with some research and creativity. Your diet is the most important source of health, and adding supplements ensures it stays like that.
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