Ensuring Your Iron

Both plant and animal foods have iron, but you need to know the difference

Anemia, a condition that was relatively rare just decades ago is becoming more common. Image Point Fr/Shutterstock

Anemia affects more than 3 million Americans, and the most prevalent form is iron deficiency anemia.

Iron is a critical nutrient for the body and an immediate concern for those with this condition. Other people can become iron deficient as well, especially menstruating women.

Getting enough iron doesn’t have to be complicated, but if you don’t eat much meat, it’s particularly important to understand the differences between iron that comes from animals and iron that comes from plants.

These different sources are absorbed differently, which can affect long-term health—whether you suffer anemia or not.

Heme Versus Non-Heme Iron

Non-heme iron comes from plant-based foods such as whole grains, nuts, seeds, beans, and greens. Heme iron comes from animal-based foods such as meat, poultry, and seafood.

Heme is a precursor to hemoglobin, a protein in red blood cells that carries oxygen through the body. Heme can be made in the body, in the bone marrow and liver, but that requires that you have all the components your body requires in order to create it.

For that reason, heme iron is more bioavailable to the body, meaning that it’s absorbed more efficiently and doesn’t need assistance from other micronutrients to be absorbed. This is an important distinction, as people who don’t consume heme iron could be at risk of iron deficiency if their diet isn’t formulated properly.

Some studies show that while it’s possible to get adequate iron following a plant-based diet, serum levels of iron can vary based on how well-rounded the diet is. This typically means that non-heme iron must be eaten with other key nutrients such as vitamin B12, vitamin C, and folate.

For example, phytates and polyphenols found in foods such as soy, legumes, and grains are sometimes considered “anti-nutrients,” as they hinder iron’s bioavailability to the body. However, studies conclude that serum iron levels in people who maintain a well-balanced, plant-based diet don’t seem to vary drastically from those in people who follow an omnivorous diet, and levels shouldn’t be significantly impacted by these anti-nutrients.

Iron Needs Throughout the Lifespan

Iron needs change throughout our lifespans and it’s important that people of all ages are meeting their needs, regardless of dietary preferences.

During infancy, human breastmilk provides about 0.5 milligrams (mg) of iron per liter (34 fluid ounces.) of breastmilk. While not a significant source, it’s well-absorbed by the baby. Supplementing with iron may be necessary for some children during mid-infancy, especially if you notice slow weight gain, poor appetite, or other symptoms associated with iron deficiency. Preterm babies are especially likely to be iron deficient.

During childhood, iron is essential for making red blood cells and tissues. Red blood cells carry oxygen throughout the body and, if a child isn’t getting enough iron, this may undermine their ability to make red blood cells. Studies show that this can have serious effects on cognition, learning, and development, as well as long-term energy levels.

During adolescence, iron needs increase further, and special consideration is needed once females begin menstruation, as this can deplete iron from the body.

Adolescence is a time of rapid growth and development in which iron deficiency may affect future health outcomes. Some studies suggest that adolescents who have attention deficit hyperactivity disorder (ADHD) have higher levels of hyperactivity when iron deficient. However, other research had inconclusive results when supplementing adolescents who have ADHD with iron.

For adults, it’s important to have adequate iron intake for optimal cognition, energy levels, and health. In addition, studies show that obese adults can have dysregulation in iron metabolism. Due to the higher levels of visceral fat, there can be lower levels of circulating iron. This suggests that it doesn’t matter whether an individual is consuming heme or non-heme iron sources, absorption and bioavailability may be sacrificed due to a poor metabolism.

Recommended Intake

Different studies suggest different amounts of dietary iron a person needs to stay well, but the U.S. Office of Dietary Supplements recommends the following:

Recommended Dietary Allowances for Iron

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.27 mg*	0.27 mg*
7–12 months	11 mg	11 mg
1–3 years	7 mg	7 mg
4–8 years	10 mg	10 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	15 mg	27 mg	10 mg
19–50 years	8 mg	18 mg	27 mg	9 mg
51+ years	8 mg	8 mg

How to Boost Your Iron Intake

If you want to boost your iron intake, try some of these balanced meal ideas:

• Breakfast: oatmeal (fortified, non-heme iron) with chia seeds (non-heme iron) and berries (vitamin C)
• Lunch: vegetable stir fry with bell peppers (vitamin C) and tofu (non-heme iron)
• Dinner: ground beef (heme iron) taco bowl with cabbage (non-heme iron) and brown rice (fortified, non-heme iron)

Overall, to optimize health, it’s important to take inventory of your iron intake from either heme or non-heme sources within the context of your unique bio-individuality.