Disclosure: This blog post is sponsored by Balchem. Thanks for supporting the brands that make this blog possible.
For many plant-based eaters, protein gets all the attention, but getting enough iron may actually be the bigger challenge. This essential mineral powers energy production, supports oxygen delivery to muscles, and powers you through tough workouts.
Yet even though beans, lentils, nuts, seeds, and leafy greens all contain iron, plant-based athletes are at higher risk of falling short on this important mineral. The reason? Certain plant compounds, often called anti-nutrients, can block iron absorption.
The good news: choosing a supplement with the right form of iron, especially chelated minerals, can help you overcome these barriers and keep your energy levels strong.
Why Iron Matters for Plant-Based Athletes
Iron is essential for oxygen transport, energy production, and endurance. Without enough iron, athletes may experience fatigue, slower recovery, and reduced performance.
Plant-based athletes often have higher iron needs than the average person. As a matter of fact, the National Academy of Medicine Institute for Health recommends vegetarians and vegans eat 1.8 times the daily recommended amount of iron (14 grams for men and 32 grams for women).
Runners, in particular, lose iron through sweat, gastrointestinal bleeding, and repetitive impact (footstrike hemolysis). When you add in the fact that plant-based eaters only consume non-heme iron, a less absorbable form, it’s easy to see why iron deficiency is a common concern.
Even mild iron deficiency can lead to lower energy levels, reduced VO₂ max, and more frequent injuries or illness. That’s why monitoring your intake and choosing iron sources strategically is so important.
Iron Absorption: Why Form Matters
There are two dietary forms of iron:
- Heme iron – found in animal-based foods; more easily absorbed.
- Non-heme iron – found in plant-based foods; less efficiently absorbed, especially in the presence of phytates and oxalates.
For many plant-based athletes, food sources alone may not be enough to cover iron needs, especially during times of intense training. That’s when supplements become useful.
Unfortunately, traditional iron supplements (like ferrous sulfate) can cause constipation, nausea, and stomach upset. They’re also vulnerable to the same absorption blockers present in plant foods.
The Plant-Based Paradox: Plenty of Iron, Poor Absorption
At first glance, plant-based diets look iron-rich. Foods like beans, lentils, tofu, quinoa, nuts, seeds, and spinach all contain iron. But here’s the paradox:
- Phytates, found in legumes, whole grains, nuts, and seeds, bind to minerals like iron and zinc, reducing absorption.
- Oxalates, found in leafy greens, nuts, and some vegetables, also block mineral uptake.
These natural compounds are often referred to as anti-nutrients. They don’t strip nutrients from your body, but they do make it harder for you to absorb iron from the foods you eat.
This is why non-heme iron (from plants) has an absorption rate of 2–20%, compared to 15–35% for heme iron (from animal sources). Simple strategies, like pairing plant-based iron with vitamin C-rich foods (think beans and tomatoes, or oatmeal with berries) can help, but absorption still tends to be lower overall.
What Are Chelated Minerals?
To overcome this problem, scientists developed chelated minerals. Many of these minerals are bound to amino acids, which makes them more stable and easier for the body to absorb.
One of the best-studied forms is Ferrochel® (ferrous bisglycinate chelate) from Albion® Minerals. Unlike standard iron salts, chelated iron resists binding from phytates and oxalates, meaning more iron actually makes it into your bloodstream.
Benefits of chelated iron for plant-based athletes:
- Better absorption than traditional forms of non-heme iron.
- Fewer digestive side effects, making it more tolerable for daily use.
- Ideal for vegetarians, vegans, and athletes, whose iron needs are higher but intake is often limited.
- Greater resistance to anti-nutrients like phytates compared to traditionally used iron forms (e.g., ferrous sulfate).
For athletes juggling training, recovery, and daily life, having a supplement that absorbs well without causing discomfort can make a huge difference in energy, focus, and consistency.
Practical Takeaway
Iron is one of the most critical nutrients for plant-based athletes, yet it’s also one of the hardest to absorb. While whole-food sources of iron remain important, the form of iron matters just as much as the amount.
Choosing a chelated iron supplement, like Ferrochel® chelated iron, can help bypass absorption barriers, ensuring your body gets the iron it needs to support oxygen transport, energy, and performance.
Next time you’re shopping for a supplement, check the label for Ferrochel® for a plant-based athlete-friendly option.
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