Those who do not eat meat have a higher chance of low iron intake. But eating vegetarian or vegan and getting enough iron are not incompatible—if you know how.
Iron in food exists in two forms: heme iron (from meat and fish) and non-heme iron (from plant-based sources). Heme iron is absorbed at an average of 15–35%; non-heme iron at only 2–20%, depending on the context.
There are plenty of plant-based iron sources: lentils, chickpeas, tofu, quinoa, pumpkin seeds, spinach, and fortified cereals. The challenge lies in absorbability—and in the presence of inhibiting substances such as phytates in grains and legumes.
Phytates, polyphenols (in tea and coffee), and calcium can reduce iron absorption from plant sources. Vitamin C does the opposite: it significantly increases the absorption of non-heme iron.
The recommended iron intake for vegetarians is higher than for omnivores—about 1.8 times the standard intake—due to the lower bioavailability of plant-based iron.
A supplement with iron bisglycinate and vitamin C is a logical addition for vegetarians and vegans: the chelated iron form is mild, well-absorbed, and suitable for long-term use.
Conclusion: Being vegetarian and getting enough iron is possible but requires conscious choices. A supplement with iron bisglycinate and vitamin C is the most practical addition for those who eat little to no meat.
