The most common comment I read on social media from girls transitioning to a vegetarian lifestyle is that they feel low on energy. They often describe feeling sluggish, fatigued, or just “not themselves.” But here’s the thing: this feeling of tiredness is not just a minor inconvenience—it can be a sign of a deeper issue that’s not being addressed: a lack of iron.
Iron is a nutrient that is difficult for the body to assimilate, and not many foods contain it. Additionally, its absorption can be easily blocked by certain foods and beverages. This puts many women at risk if they are unaware of the information in the following article.
Iron deficiency might be the reason behind that constant fatigue for many of these women on social media because women need twice as much iron as men due to the iron lost every month through menstruation and this nutrient is super important for oxygen distribution, which affects energy levels, performance, and even beauty, youth, and longevity.
Iron is a tricky mineral because too much can harm organs. This is a serious issue, but also, consuming iron-rich foods with coffee, tea, or calcium-rich foods can block the absorption.
It's important to understand that the body doesn’t absorb all the iron you consume.
Only a small percentage of the iron in food is assimilated by the body. From heme iron found in animal products like meat, less than 35% is absorbed. In contrast, of non-heme iron from plant sources like vegetables, beans, and grains only around 20%.
From 100 grams of beef, that contains 3 mg of iron, only about 0.8 mg is absorbed.
The rest of the iron, about 80%, is excreted after passing through the digestive system. So, women on vegetarian diets are very vulnerable to deficiency. I will explore this issue further and share the best strategies for maintaining healthy iron levels for beauty and longevity.
Serious Health Conditions Caused by Iron Deficiency
Iron is an important nutrient needed for oxygen distribution. A lack of it affects the entire system and can accelerate aging and weaken the body, making it vulnerable to disease.
Without sufficient iron, the immune system is weakened and susceptible to infections.
Iron is an essential component of hemoglobin, the protein in red blood cells that binds to oxygen and carries it from the lungs to tissues and organs throughout the body.
Without enough hemoglobin, the body cannot efficiently deliver oxygen.
A lack of oxygen has a serious impact on the body, affecting everything from energy levels to long-term health. Chronic iron deficiency can lead to heart issues such as arrhythmias or heart failure, as the heart must work harder to pump oxygenated blood.
While iron isn’t a key nutrient for rejuvenation, a deficiency can speed up aging.
Iron deficiency may result in:
Impaired immune function: Without sufficient iron, your immune system becomes weakened, making you more susceptible to infections.
Cognitive issues: Lack of iron can lead to difficulties in concentration, memory, and overall brain function, especially in young women and children.
Heart problems: Chronic iron deficiency can lead to heart issues like arrhythmias or heart failure, as your heart works harder to pump oxygenated blood around your body.
Iron Can Be Harmful
Excessive iron can cause oxidative stress and organ damage. Unlike some nutrients, iron isn’t easily eliminated from the body. High doses from supplements can accumulate over time, potentially leading to conditions like hemochromatosis, which damages organs like the liver and heart. This can increase the risk of chronic diseases like heart disease and cancer.
The recommended daily intake is 18 mg for women and 8 mg for men.
Some people accumulate excessive iron by consuming foods fortified with a type of iron that the body does not efficiently utilize. This unabsorbed iron build up in the system, potentially leading to oxidative stress and other health issues including premature aging.
It’s important to be mindful of iron-fortified foods, read ingredient labels carefully, and ensure a balanced intake of essential nutrients. Additionally, infrared light therapy may support iron metabolism and improve oxygen distribution in the body, contributing to overall well-being.
The Plant-Based Challenge: Why Iron is So Hard to Absorb
If you’ve transitioned to a plant-based diet, it’s important to understand that iron from plant sources (non-heme iron) is absorbed much less efficiently than iron from animal products (heme iron). While heme iron, found in meat and fish, is absorbed at a rate of 15–35%, non-heme iron is absorbed at a much lower rate, usually only around 10%.
So, if you're relying solely on plant-based iron sources you might not be getting enough of the nutrient your body needs. This is why many women on vegan or vegetarian diets experience iron deficiency, and therefore fatigue and decreased performance.
Top Plant-Based Sources of Iron:
Legumes: Lentils, chickpeas, black beans, and soybeans are excellent sources of iron. A cup of cooked lentils provides around 6.6 mg of iron.
Tofu & Tempeh: These soy-based products are not only rich in protein but also provide about 3–5 mg of iron per serving.
Dark Leafy Greens: Spinach, kale, Swiss chard, and collard greens are loaded with iron. However, spinach contains oxalates, which can inhibit iron absorption.
Seeds & Nuts: Pumpkin seeds, hemp seeds, sesame seeds, and cashews contain significant amounts of iron. A handful of pumpkin seeds offers around 2.5 mg of iron.
Whole Grains: Quinoa, oats, and fortified cereals are great sources of plant-based iron. Quinoa provides about 2.8 mg per cup.
Dried Fruits: Apricots, raisins, and figs are convenient sources of iron, with dried apricots offering about 2.7 mg per half-cup.
Remember that Only around 10% of non-heme iron is actually utilized by the body.
From 6.6 mg of iron in lentils, only 0.66 mg is actually absorbed.
From 2.8 mg in quinoa, only 0.28 mg is absorbed.
Maximize Iron Absorption
Pairing iron-rich foods with vitamin C sources like citrus fruits, bell peppers, or tomatoes can significantly enhance absorption. However, consuming coffee, tea, or calcium-rich foods alongside iron-rich meals can inhibit absorption. To avoid this, it's best to wait at least one hour before or after eating iron-rich foods to consume these blockers.
Nutrient Deficiencies: One of the Key Reasons People Get Ill
People, normally believe that they get sick after catching a virus. However, the reality is that thousands of viruses already inhabit our bodies. They don’t cause infection unless the immune system is weakened. When the body’s defenses are compromised, dormant viruses become active, leading to illness. This is where iron deficiency comes into play.
Lack of iron can weaken the immune system, increasing susceptibility to infections.
When someone falls ill, they visit a doctor who prescribes a chemical drug that may help them feel better. However, the real cause of the illness could be a lack of essential nutrients.
Most people, including many doctors, believe that nutrients are indestructible and fully absorbed by the body. In reality, heating food destroys nutrients, and they can be blocked as well. For example, eating iron-rich foods with cheese, which contains calcium, reduces uptake, or vitamin C absorption is inhibited when consumed with sugar.
A glass of water with lemon provides more vitamin C than lemonade due to the sugar.
People might think having a healthy lifestyle because they eat a lot of vegetables, but these foods may contain fewer nutrients when cooked or steamed. Also, combining meals with foods or beverages that cause an insulin spike may block nutrient absorption. On the other hand eating certain foods like ultra/processed foods deplete nutrients from the body.
Rather than guessing if your body is getting the nutrients it needs, which are crucial for maintaining your health, beauty, and longevity, it’s better to accurately monitor nutrient levels. A quantum health analyzer, an affordable tool, can help you and your family continuously assess body’s condition and identify deficiencies, all without the need for a health expert.
Imagine the peace of mind that comes with knowing exactly what your body needs, every single day—instantly. This is more than just a tool; it’s a game-changer for your well-being.
Important Tips for Maintaining Healthy Iron Levels
Now that you understand how essential iron is for your health, beauty and vitality, it's time to explore six practical tips to help you maintain optimal iron levels while avoiding harmful excess. Let’s dive into these powerful strategies—the last one will surprise you!
1. Consume Iron-Rich Foods Without Tannins
Tannins, found in foods like tea, coffee, and certain fruits, can block the absorption of iron. To maximize the iron you’re getting from plant-based foods like lentils, spinach, and beans, try to avoid consuming them alongside foods or drinks that are rich in tannins. This small change can make a big difference in how much iron your body absorbs from meals.
2. Pair Iron-Rich Foods with Vitamin C
Vitamin C is a powerful ally when it comes to iron absorption. Pairing your iron-rich meals with foods high in vitamin C, like citrus fruits, bell peppers, or tomatoes, can significantly boost the amount of iron your body absorbs. This simple addition to your meals makes it easier for your body to use the iron you consume.
3. Avoid Mixing Iron with Calcium-Rich Foods
Calcium can interfere with iron absorption. To get the most out of your iron-rich foods, separate your iron intake from calcium-rich foods, like dairy products, or calcium supplements to allow the body to absorb more iron without any interference.
4. Consider Iron Bisglycinate Supplements
Consuming an iron supplement occasionally can be a beneficial strategy for vegan and vegetarian women, especially for those struggling with low iron levels. However, it’s essential to choose the right supplement. I only recommend iron bisglycinate, which is available on eBay. This chelated form of iron is much easier for your body to absorb, making it an ideal choice for those needing to boost their iron levels.
A good dosage for women can be 25 mg per day, which are only absorbed between 2.5 mg and 8.75 mg. For women with anemia, taking up to 50 mg of iron bisglycinate (which provides around 16 mg of absorbed iron) could be helpful, but not everyday precisely.
Excessive iron intake over time is harmful. To ensure you're not taking too much, it’s best to monitor your iron levels with a Health Scan Analyzer, so you can make informed decisions about supplementation and avoid overloading your system with iron.
5. Remember That Only a Small Amount of Iron is Absorbed
It’s important to remember that the body only absorbs a small percentage of the iron consumed. Just around 10-35% of the iron from food or supplements is absorbed. Even if you’re eating plenty of iron-rich foods, your body may only be utilizing a fraction of it but keep in mind as well that iron can accumulate in the body over time, potentially causing damage.
6. Cook with Cast Iron Pans
Cooking with cast iron pans is a simple way to naturally increase your iron intake.
When you cook acidic foods, like tomatoes, in a cast iron pan, some of the iron from the pan transfers into the food. It’s an easy and effective way to boost the iron content of your meals.
By following these tips, vegan and vegetarian women can optimize their iron levels and maintain their overall health without the risk of iron deficiency or overload.
There are other important nutrients vegans need to supplement described in this article.
I hope this article helps you maintain your health. If you found it valuable, I invite you to download my free ebook where I share a unique approach to longevity. Feel free to reach out on WhatsApp if you're interested in my coaching for age reversal, beauty and longevity.
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