Iron on a Plant-Based Diet: How to Maintain Energy, Focus and Vitality

As more people embrace plant-based and vegan diets, conversations around energy levels, fatigue and nutrient balance have become increasingly important. One nutrient that consistently requires extra attention is iron — a mineral essential for oxygen transport, energy metabolism and cognitive function.

In the UK alone, over 3.7 million men and women are estimated to have low iron levels, making iron deficiency one of the most common nutritional challenges today. While a plant-based lifestyle can absolutely support long-term health, understanding how iron works — and how to optimise absorption — is key.

Why Iron Matters for Everyday Wellbeing

Iron is found in every cell of the human body. It plays a critical role in:

• The formation of red blood cells and haemoglobin
• Transporting oxygen around the body
• Supporting energy-yielding metabolism
• Maintaining normal cognitive function
• Reducing tiredness and fatigue

When iron levels dip, symptoms such as persistent tiredness, brain fog, low mood and reduced physical performance can begin to appear — often gradually.

The Plant-Based Iron Challenge

Plant foods contain non-haem iron, which is naturally harder for the body to absorb than the haem iron found in animal products. Certain plant staples — such as beans, lentils and whole grains — also contain phytates, compounds that can further reduce iron absorption.

This can mean that people transitioning to plant-based eating feel energised initially, only to experience fatigue several months later as iron stores quietly decline.

Expert Insight: Cara Shaw, Nutritionist at BlueIron

*“Iron is one of the biggest nutritional hurdles for people embracing a plant-based lifestyle. When you remove animal foods, your intake of the most absorbable form of iron (haem iron) drops significantly.

Plants contain non-haem iron, which is much harder for the body to absorb and even harder when combined with common plant-based staples like beans and grains, which contain phytates that can naturally reduce absorption.

That’s why many people may feel fantastic at first, but tired a few months in. Their iron stores may have simply dipped lower than their body can sustain.

This doesn’t mean a plant-based diet can’t work. It absolutely can. It just means iron needs a bit more attention.”

Cara explains that pairing iron-rich plant foods with vitamin C is one of the most effective strategies for improving absorption.

“Think lentils with red pepper and broccoli, or a squeeze of lemon juice over leafy greens. It’s also important to keep tea, coffee and calcium-rich foods away from iron-boosting meals, as these can inhibit absorption.”

She also highlights the importance of monitoring vitamin B12, which is primarily found in animal foods and often needs supplementation on a vegan diet.

Supporting Iron Levels with Supplementation

Even with careful food pairing, it can be difficult to consistently meet iron requirements through diet alone — particularly for those following a vegan lifestyle, menstruating women, or anyone with increased iron demands.

A gentle, well-absorbed supplement can offer valuable support. BlueIron is formulated with Nordic blueberries and uses a micro-encapsulated iron that is designed to be highly bioavailable while remaining gentle on the stomach — avoiding the digestive discomfort often associated with traditional iron tablets.

The Natural Nordic Energy* of BlueIron

BlueIron provides iron alongside added vitamins and minerals, combined with a Nordic blueberry concentrate for a naturally pleasant flavour. It is:

• Suitable for vegetarians and vegans
• Free from artificial colours
• Designed for fast absorption and digestive comfort

Regular intake can help contribute to:

• Normal cognitive function
• Normal energy-yielding metabolism
• Normal formation of red blood cells and haemoglobin
• Normal immune system function
• Reduction of tiredness and fatigue
• Maintenance of normal hair, skin and nails (via zinc)

Each bottle delivers the recommended daily intake of iron in one dose, supporting renewed energy, focus and vitality.

A Balanced Approach to Plant-Based Nutrition

A plant-based diet can be deeply nourishing when approached with awareness. Paying attention to iron — through smart food combinations, regular blood checks and, where needed, thoughtful supplementation — allows you to enjoy all the benefits of plant-based living without compromising energy or wellbeing.

BlueIron is available at an RRP of £16 for a 250ml bottle from Amazon, Sainsbury’s, Superdrug and the BlueIron website.

For more information, visit www.blueiron.co.uk