VEGANALYZEIron Requirement - How Much Is Needed Per Day
The body recycles iron and retains it unless it is lost. However, the reserves are only sufficient for a short period of time as the body loses iron daily due to various factors. Significant amounts of iron are lost through bleeding, especially in women during the menstrual cycle or blood donations. We also lose iron to a lesser extent through sweat, shedding of skin cells, as well as through feces and urine. In total, the body loses about 1 mg of iron daily 1.
Do vegans have a higher iron requirement?
Some scientists recommend paying attention to iron intake in a vegan diet 2. Vegans and vegetarians are advised to consume 1.8 times more iron through their diet compared to meat eaters to meet their daily requirements 3. However, this recommendation is based on only one study that is far from conclusive enough to justify an 80% higher requirement 4.
The basis for such considerations is that non-heme iron from plant sources is less well absorbed by the body than heme iron of animal origin (meat contains both non-heme and heme iron; heme iron is better absorbed). The iron found in plant-based foods is absorbed in the range of 0.7 to 22.9%. 5. The bioavailability of iron from plant-based foods is lower than from animal-based products. Additionally, when the body's iron stores are depleted, more iron from the diet is absorbed. 6. However, when the body's iron stores are full, less iron from the diet is absorbed. 7.
With a balanced vegan diet, there are no problems in getting enough iron. According to studies, vegans actually have better iron intake than meat eaters and the general population overall. 8 9. Therefore, it should be sufficient to refer to the table of daily requirements. You can access the table of iron-rich foods here.
Daily Iron Requirement - United States
To meet the iron requirements, the following amounts should be consumed daily through diet to prevent iron deficiency 10:
| Gender and Age Group | Amount in mg |
|---|---|
| Men | |
| 19 years and older | 8 |
| Women | |
| 19 to 50 years | 18 |
| 51 years and older | 8 |
| Pregnant | 27 |
| Breastfeeding, 19 to 50 years | 27 |
| Children / Adolescents | |
| 0 to - 6 months | 0.27 (estimated value) |
| 7 to 12 months | 11 |
| 1 to 3 years | 7 |
| 4 to 8 years | 10 |
| Boys 14 to 18 years | 11 |
| Girls 14 to 18 years | 15 |
| Pregnant, 14 to 18 years | 27 |
| Breastfeeding, 14 to 18 years | 25 |
Increased iron requirements during physical exertion/sports activities
A higher daily iron intake should be considered due to intense physical exertion at work or during strength or endurance training. 11 12. In athletes, iron can be lost not only through increased sweating but also due to the destruction of red blood cells caused by physical stressors such as marathon running or long marches (march hemoglobinuria).
Athletes require about 30% more iron, and endurance athletes require about 70% more iron than non-athletes. 13. Women should pay special attention to increased iron intake if they are also physically active. 14.
Even a slight deficiency in iron can have a negative impact on performance. 15 16.