TL;DR
Plant-based diets can provide enough iron. Focus on legumes, tofu, dark leafy greens, and fortified cereals. Pair iron-rich foods with vitamin C (citrus, peppers, tomatoes) and avoid tea or coffee with meals. Get a blood test if you're concerned — don't supplement without one.
Two types of iron — and why it matters
Iron in food comes in two forms: heme iron (from animal sources) and non-heme iron (from plants). Your body absorbs heme iron more efficiently — roughly 15-35% compared to 2-20% for non-heme iron.
That sounds like a big disadvantage, but it's misleading in isolation. Non-heme iron absorption increases dramatically when you eat it alongside vitamin C. A study published in the American Journal of Clinical Nutrition found that adding 50mg of vitamin C (about half an orange) to a meal can increase non-heme iron absorption by up to 6x.
In other words, the absorption gap shrinks significantly once you know how to eat.
How much iron do you need?
The UK Reference Nutrient Intake (RNI) for iron, set by the Department of Health, is:
| Group | Daily Iron (mg) | Notes |
|---|---|---|
| Men (19+) | 8.7mg | Consistent throughout adulthood |
| Women (19-50) | 14.8mg | Higher due to menstrual losses |
| Women (50+) | 8.7mg | Drops post-menopause |
| Pregnant women | 27mg | Significantly higher; discuss with midwife |
| Teenagers (11-18) | 11.3-14.8mg | Growth period; girls need more |
Some nutrition bodies suggest plant-based eaters should aim for 1.8x the standard recommendation to account for lower non-heme absorption. However, this multiplier comes from US guidelines and isn't universally accepted — the BDA (British Dietetic Association) doesn't use it, and many vegans meet their iron needs on the standard RNI with good food pairing.
The best plant-based iron sources in the UK
Here are the most practical high-iron foods you'll find in any UK supermarket. These aren't obscure health-food-shop items — they're everyday foods.
| Food | Iron per serving | Serving size | Notes |
|---|---|---|---|
| Fortified breakfast cereal | 3.5-8mg | 30-40g | Check labels; varies hugely by brand |
| Firm tofu | 3.5mg | 100g | Calcium-set tofu is also high in calcium |
| Lentils (cooked) | 3.3mg | 100g (half a tin) | Red, green, or puy — all good |
| Chickpeas (cooked) | 2.9mg | 100g (half a tin) | Hummus counts too |
| Kidney beans (cooked) | 2.5mg | 100g (half a tin) | All beans are decent iron sources |
| Spinach (cooked) | 3.6mg | 100g | Cooking reduces oxalates that block absorption |
| Kale (cooked) | 1.5mg | 100g | Lower in oxalates than spinach — better absorbed |
| Wholemeal bread | 1.8mg | 2 slices | Fortified by UK law |
| Quinoa (cooked) | 1.5mg | 100g | Also a complete protein |
| Pumpkin seeds | 2.5mg | 30g (small handful) | Great sprinkled on porridge or salads |
| Dark chocolate (70%+) | 3.4mg | 30g | Yes, really. Check it's vegan-friendly |
| Dried apricots | 1.5mg | 30g (4-5 apricots) | Easy snack; pair with vitamin C fruit |
UK flour fortification
By law, all wheat flour in the UK (except wholemeal) must be fortified with iron. This means bread, pasta, cakes, biscuits, and other flour-based foods all contribute to your iron intake. It's one reason iron deficiency rates are lower in the UK than in countries without mandatory fortification.
How to boost iron absorption
This is where most guides get it right. Pairing is everything with plant-based iron.
Enhancers — eat these WITH iron-rich meals
- Vitamin C: The single biggest enhancer. Squeeze lemon on lentils, eat an orange after your cereal, add peppers to a bean stir-fry. Even a glass of orange juice with breakfast makes a measurable difference.
- Other organic acids: Citric acid (citrus), malic acid (apples), and tartaric acid (grapes) all help.
- Alliums: Garlic and onion have been shown to enhance iron and zinc absorption from cereals and pulses.
- Fermented foods: Sourdough bread, tempeh, miso — fermentation reduces phytates and improves mineral bioavailability.
Inhibitors — avoid these AT the same time
- Tea and coffee: Tannins and polyphenols can reduce absorption by 50-90%. Have your cuppa 30-60 minutes before or after an iron-rich meal, not during.
- Calcium: Can inhibit both heme and non-heme iron. This doesn't mean avoid calcium — just don't take a calcium supplement with your iron-rich meal.
- Phytates: Found in whole grains, legumes, nuts, and seeds. Soaking, sprouting, and cooking all reduce phytate levels.
What a good day of plant-based iron looks like
Here's a realistic day hitting ~15mg of iron — more than enough for most adults:
| Meal | What | Iron | Absorption tip |
|---|---|---|---|
| Breakfast | Fortified cereal (40g) + soya milk + handful of strawberries | ~4.5mg | Strawberries = vitamin C |
| Lunch | Lentil soup (200g) + sourdough bread (2 slices) + side salad with lemon dressing | ~5mg | Lemon dressing = vitamin C; sourdough = lower phytates |
| Snack | Hummus + bell pepper strips + handful of pumpkin seeds | ~2.5mg | Peppers are one of the best vitamin C sources |
| Dinner | Tofu stir-fry (150g tofu) + broccoli + brown rice + soy sauce | ~4mg | Broccoli provides vitamin C and is iron-rich itself |
Total: ~16mg. That comfortably meets the 14.8mg target for women aged 19-50 and well exceeds the 8.7mg target for men. And this isn't a special "iron-boosting" day — it's fairly normal plant-based eating.
When it might be something more
Iron deficiency isn't unique to plant-based diets. It's common across all dietary patterns, particularly in women of reproductive age. The NHS estimates that iron deficiency anaemia affects around 1 in 20 men and post-menopausal women, and 1 in 5 pre-menopausal women in the UK.
See your GP if you experience
- Persistent tiredness that doesn't improve with rest
- Pale skin, particularly inside your lower eyelids
- Shortness of breath during normal activity
- Heart palpitations
- Brittle nails or hair loss
- Frequent infections
- Restless legs
Important: Don't self-prescribe high-dose iron supplements. Excess iron can cause constipation, nausea, and in rare cases, organ damage. Get a blood test first. Your GP can check serum ferritin, serum iron, and transferrin saturation to get the full picture.
Should you take an iron supplement?
The NHS recommends a food-first approach. If your blood tests come back normal, there's no benefit to supplementing — and possible downsides.
If your GP does recommend a supplement:
- Take it with vitamin C (orange juice or a vitamin C tablet) to boost absorption
- Avoid taking it with tea, coffee, or calcium supplements
- Iron bisglycinate tends to cause fewer digestive side effects than ferrous sulphate
- Follow up with a blood test after 2-3 months to check if levels are improving
Some people find a daily low-dose iron supplement (14mg) as a "nutritional insurance" approach. This is within safe limits but still worth discussing with your GP rather than deciding independently.
Tracking your iron intake
One of the challenges with iron is that it's not always obvious how much you're getting. Unlike calories or protein, iron content isn't highlighted on most food packaging (it's not part of the mandatory UK nutrition label).
This is where micronutrient tracking becomes genuinely useful. Apps that track vitamins and minerals — not just calories — give you visibility on whether your diet is actually delivering enough iron, zinc, calcium, and other nutrients that plant-based eaters need to be aware of.
Frequently asked questions
How much iron do I need per day on a plant-based diet?
The UK RNI is 8.7mg for men and 14.8mg for women aged 19-50. Some sources suggest 1.8x this for plant-based eaters, but the BDA doesn't apply this multiplier. Focus on good food pairing (iron + vitamin C) and you can comfortably meet the standard targets through diet.
Can you get enough iron from plants alone?
Yes. The BDA position paper on vegetarian and vegan diets confirms that properly planned plant-based diets can provide adequate iron at all life stages. The key is variety and smart food pairing.
What blocks iron absorption?
Tea, coffee, and calcium-rich foods are the main inhibitors when consumed at the same time as iron-rich meals. Phytates in whole grains and legumes also reduce absorption, but cooking, soaking, and sprouting all help. The simplest fix: leave 30-60 minutes between your cuppa and your meals.
What are the signs of iron deficiency?
Persistent tiredness, pale skin, shortness of breath, heart palpitations, and brittle nails are the most common signs. Heavy periods increase risk. If you suspect a problem, see your GP for a blood test — a simple ferritin check will tell you where you stand.
Should vegans take iron supplements?
Not automatically. Many vegans get enough through diet alone. If blood tests show low levels, your GP may recommend supplementation. Don't self-prescribe high-dose iron without medical guidance.
Track Your Iron & Micronutrients
NutraSafe tracks vitamins and minerals — not just calories. See your daily iron intake, spot gaps in your diet, and scan barcodes to check which foods contribute the most.
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Sources
- Department of Health. (1991). Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. HMSO.
- Hallberg L, Brune M, Rossander L. (1989). Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate. American Journal of Clinical Nutrition, 49(1), 140-144. doi:10.1093/ajcn/49.1.140
- British Dietetic Association. (2024). Vegetarian, vegan and plant-based diet. bda.uk.com
- NHS. (2024). Iron deficiency anaemia. nhs.uk
- Monsen ER. (1988). Iron nutrition and absorption: dietary factors which impact iron bioavailability. Journal of the American Dietetic Association, 88(7), 786-790.
- Hurrell R, Egli I. (2010). Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition, 91(5), 1461S-1467S. doi:10.3945/ajcn.2010.28674F
Last reviewed and updated: 5 February 2026