Frequently Asked Question
HealthIron: “Vegans are always anemic”
Last reviewed: January 9, 2026
Summary
Non-heme iron has lower absorption but absorption rises when stores are low, and strategies like vitamin C co-consumption improve absorption. Some vegans may have lower ferritin on average, so monitoring is sensible—especially for menstruating people—but anemia is not inevitable.
Evidence Summary
- Dietary strategies (vitamin C, cooking methods, spacing calcium/tea/coffee) materially affect iron absorption.
- Population outcomes vary by diet quality and baseline risk. Evidence quality: Moderate–High Limitations / nuance: Individuals with heavy menstrual bleeding, GI issues, or pregnancy may require clinician-guided planning. Bottom line: Iron needs are manageable; monitor and plan if in a higher-risk group.
Supporting Evidence
Sources:
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (2016)
- NIH ODS: B12/Iodine/Vitamin D fact sheets.
- NIH ODS nutrient fact sheets.
- Poore J, Nemecek T. Reducing food's environmental impacts through producers and consumers (2018)
- NIH Office of Dietary Supplements. Vitamin B12 - Fact Sheet for Health Professionals (2024)
Caveats: Individuals with heavy menstrual bleeding, GI issues, or pregnancy may require clinician-guided planning.
Sources:
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (2016)
- NIH ODS: B12/Iodine/Vitamin D fact sheets.
- NIH ODS nutrient fact sheets.
- Poore J, Nemecek T. Reducing food's environmental impacts through producers and consumers (2018)
- NIH Office of Dietary Supplements. Vitamin B12 - Fact Sheet for Health Professionals (2024)