Iron deficiency, what to do?
Iron deficiency is a widespread problem. And it's not always recognized because it develops gradually. In this country, approximately 10% of people suffer from it; among women of childbearing age, the figure is as high as 20%. You can easily find out if you're affected with a blood test at your doctor's office.
What symptoms indicate iron deficiency?
- Fatigue, exhaustion
- Headache
- Concentration problems
- dizziness
- paleness
- cracked skin
- inflamed corners of the mouth
You need to be especially careful if you regularly lose blood , because 2 ml of blood contains 1 mg of iron – for example, during menstruation or due to illness. You also have an increased risk if you are pregnant, breastfeeding, or donate blood regularly.
If you also enjoy drinking coffee or black tea and follow a predominantly plant-based or entirely vegan diet, you should have your iron levels checked regularly. This is because plant substances like phytates and tannins can inhibit iron absorption. Even if your current level is still within the normal range, your iron stores can still drop quickly – which can gradually lead to chronic iron deficiency .
You can read more about this at the German Association of Internists .
Why is iron so important for the body?
Iron is a mineral that our body needs for various functions and that must be ingested through food .
- Iron is a major component of the red blood pigment hemoglobin .
- The body uses over 70% of the iron it needs to form hemoglobin.
- It ensures the transport of oxygen and carbon dioxide in the blood.
A lack of iron leads to insufficient oxygen in the cells and an excess of carbon dioxide. This can cause the body to become acidic and impair important bodily functions.
How can I correct an iron deficiency? Is a plant-based diet problematic for iron deficiency?
Yes and no. Iron from meat and animal products is best absorbed because it is in the so-called heme form (2-plus form) . This iron is particularly well utilized by the body.
However, many plant-based foods are also rich in iron – for example, grains, vegetables, seeds, nuts, and legumes. Dried herbs such as thyme (123.6 mg/100 g), basil, parsley, nettle, or peppermint are a real highlight.
Can I compensate for iron deficiency with plant-based methods?
Yes! While iron from plants is present in the 3+ form and is therefore more difficult to absorb, only about 10% of dietary iron is actually absorbed.
But there is one exception: Spirulina.
- The iron bound in its pigment phycocyanin is twice as absorbable as iron from legumes or even meat.
- Our raw spirulina contains a full 151 mg of iron per 100 g – almost as much as thyme.
- For comparison: conventionally grown, spray-dried spirulina sometimes contains only 7 mg.
👉 Spirulina is particularly effective in combination with vitamin C because it converts iron 3-plus into iron 2-plus.
Practical ideas:
- Sprinkle spirulina flakes over a fruit salad
- Stir spirulina powder into orange juice
- Or try a Spiral Flow : our blend of iron-rich spirulina, vitamin C-rich acerola, nettle and banana for extra magnesium.
A nice breakdown of the iron content of different food groups can be found here .
Does coffee inhibit iron absorption?
Yes. The phytic acid in coffee and the tannins in black tea significantly inhibit iron absorption . Therefore, wait about two hours before and after taking spirulina before drinking coffee or tea again.
👉 As an alternative, we recommend our energizing drink Spirtonic : Guarana combined with spirulina and aromatic Ayurvedic spices. It keeps you alert for 3–4 hours – without the drawbacks of coffee or black tea.
Conclusion: What is the best way to deal with iron deficiency?
Even if you're far from being over the hill:
Let's strike while the iron is hot!
With a plant-based diet, vitamin C and the right support from spirulina, you can naturally stabilize your iron levels – sustainably, effectively and completely without animal suffering.
With that in mind: Take good care of yourselves 🙂
