Nutrition & Diet Iron Deficiency

[brunad]

I’ve been vegan for 5 years now, and In this past year I’ve been struggling with iron deficiency for the first time.
I haven’t changed my diet in any way to result in this deficiency only 5 years into the vegan diet.
anyone with the same experience? Do you have tips on how to overcome that?

 

[silva]

Do you have your old numbers as well as new ones?
When I went vegan I actually raised my iron levels from borderline low eating meat.
>Dark greens along with vitamin C foods.
>Keep from having tea or coffee with iron containing foods
>Cook in cast iron

Vegetarian Foods That Are Loaded with Iron

Iron is an essential nutrient that plays an important role in many bodily functions. Here are iron-rich plant foods for vegetarians and vegans.

www.healthline.com

I donate blood so I could see my level every 2-3 months

 

[Lou]

I used to give blood regularly, too. and I was always borderline anemic.
especially before I became totally vegan.
The supplements I was taking actually had too much iron for me so I went and tried just eating better and that worked.
One "trick" I used was that a week before I gave blood I would buy a bag of dried apricots and have a couple every day.

 

[beancounter]

I’ve been vegan for 5 years now, and In this past year I’ve been struggling with iron deficiency for the first time.
I haven’t changed my diet in any way to result in this deficiency only 5 years into the vegan diet.
anyone with the same experience? Do you have tips on how to overcome that?

Yes, in fact, my doctor informed me that I had "mild" anema during my last physical.

I've just been trying to avoid foods that inhibit iron absorbion, and increase my intake of foods high in iron.

I'll see how I'm doing next month at a scheduled blood test.

Right now, I don't have any symptoms, so I'm hoping that I'm managing it well.

Here's a good list of veggie foods (Unfortuntely, it also mentions oysters, which obviously ,I'm not advovating that anyone eat)

25 Foods That Offer Even More Iron Than Beef

No red meat? No problem!

www.prevention.com

 

[shyvas]

Firstly, I gather that you have been following your GP's advice.

I eat a lot of vitamin C based food which helps absorb iron. No iron deficiency despite having been vegan for numerous years.
I do eat most of the foods that are high in iron as I really enjoy them:

Iron

Iron deficiency is the most common nutrient deficiency in the world so it is important for everyone to know which plant-based foods are the best sources of iron.

www.vegansociety.com

 

[Lou]

Also an iron supplement is not a bad idea. but check with your doctor first.
I would suggest maybe just take a multi with iron, with a glass of OJ.
I would also suggest a multi with a minimal amount of iron. To much iron is toxic. However you don't have to worry about that. Our systems are pretty good at flushing out excess iron. If your poops turn black and become rock hard - you are consuming too much iron.
Deva Tiny Tablets with iron are what I take. They are inexpensive and just have small amounts of the essentials.