Iron

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IRON.

(This and other fact sheets can be found at justiceforanimals.org/?curid=445, your vegan and animal rights wiki.)

SUMMARY

CONTEXT

—Iron is an essential mineral used to transport oxygen through the body.[5]

—Many people believe that red meat is the only good source of iron, despite the fact that there are several excellent plant-based sources.[5] Research has also suggested that non-heme iron (the type found in plants) may be less well absorbed than heme iron (found in meat).[6] This has led to claims that vegans are at risk of iron deficiency.

EVIDENCE

—Studies show that those who eat meatless diets are no more at risk of iron deficiency than meat-eaters,[1] and may even have higher iron levels.[2]

—Research suggests that each milligram of heme iron consumed daily increases the risk of heart disease by 27 percent,[7] Type 2 diabetes by 16 percent,[8] and cancer by up to 12 percent.[9] Heme iron consumption has also been shown to increase stroke risk.[10]

CONFLICTING CLAIMS

DIETARY GUIDELINES

SOURCES OF IRON

NOTES

[1]  Saunders, Angela V., Winston J. Craig, Surinder K. Baines, and Jennifer S. Posen. “Iron and Vegetarian Diets.” The Medical Journal of Australia 199, no. S4 (19 2013): S11-16.

[2]  Farmer, Bonnie, Brian T. Larson, Victor L. Fulgoni, Alice J. Rainville, and George U. Liepa. “A Vegetarian Dietary Pattern as a Nutrient-Dense Approach to Weight Management: An Analysis of the National Health and Nutrition Examination Survey 1999-2004.” Journal of the American Dietetic Association 111, no. 6 (June 2011): 819–27. Accessed February 7, 2020. https://doi.org/10.1016/j.jada.2011.03.012.

[3]  Hunnicutt, Jacob, Ka He, and Pengcheng Xun. “Dietary Iron Intake and Body Iron Stores Are Associated with Risk of Coronary Heart Disease in a Meta-Analysis of Prospective Cohort Studies.” The Journal of Nutrition 144, no. 3 (March 1, 2014): 359–66. Accessed February 7, 2020. https://doi.org/10.3945/jn.113.185124.

[4]  Lam, Tram Kim, Melissa Rotunno, Brid M. Ryan, Angela C. Pesatori, Pier Alberto Bertazzi, Margaret Spitz, Neil E. Caporaso, and Maria Teresa Landi. “Heme-Related Gene Expression Signatures of Meat Intakes in Lung Cancer Tissues.” Molecular Carcinogenesis 53, no. 7 (July 2014): 548–56. Accessed February 7, 2020. https://doi.org/10.1002/mc.22006.

[5]  “Office of Dietary Supplements - Iron.” Accessed February 7, 2020. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.

[6]  Hurrell, Richard, and Ines Egli. “Iron Bioavailability and Dietary Reference Values.” The American Journal of Clinical Nutrition 91, no. 5 (May 1, 2010): 1461S-1467S. https://doi.org/10.3945/ajcn.2010.28674F.

[7]  Yang, Wei, Bin Li, Xiao Dong, Xiao-Qiang Zhang, Yuan Zeng, Jian-Liang Zhou, Yan-Hua Tang, and Jian-Jun Xu. “Is Heme Iron Intake Associated with Risk of Coronary Heart Disease? A Meta-Analysis of Prospective Studies.” European Journal of Nutrition 53, no. 2 (March 2014): 395–400. https://doi.org/10.1007/s00394-013-0535-5.

[8]  Bao, Wei, Ying Rong, Shuang Rong, and Liegang Liu. “Dietary Iron Intake, Body Iron Stores, and the Risk of Type 2 Diabetes: A Systematic Review and Meta-Analysis.” BMC Medicine 10, no. 1 (December 2012): 119. https://doi.org/10.1186/1741-7015-10-119.

[9]  Fonseca-Nunes, A., P. Jakszyn, and A. Agudo. “Iron and Cancer Risk--A Systematic Review and Meta-Analysis of the Epidemiological Evidence.” Cancer Epidemiology Biomarkers & Prevention 23, no. 1 (January 1, 2014): 12–31. Accessed February 7, 2020. https://doi.org/10.1158/1055-9965.EPI-13-0733.

[10]  Kaluza, Joanna, Alicja Wolk, and Susanna C. Larsson. “Heme Iron Intake and Risk of Stroke: A Prospective Study of Men.” Stroke 44, no. 2 (February 2013): 334–39. https://doi.org/10.1161/STROKEAHA.112.679662.

Fact Sheet

Summary

Studies show that those who eat meatless diets are no more at risk of iron deficiency than meat-eaters, and may even have higher iron levels. Furthermore, heme iron (the type found in meat) has been linked to chronic diseases such as heart disease and lung cancer. In contrast, non-heme iron has not been linked to any diseases.

Context

• Iron is an essential mineral used to transport oxygen through the body.
• Many people believe that red meat is the only good source of iron, despite the fact that there are several excellent plant-based sources. Research has also suggested that non-heme iron (the type found in plants) may be less well absorbed than heme iron (found in meat). This has led to claims that vegans are at risk of iron deficiency.

Evidence

<-- research and expert testimonials showing that plant-based diets are sufficient, and that heme-iron has risks, and addressing the increased risk of iron deficiency for vegans (is it true? It might be.) -->

• Studies show that those who eat meatless diets are no more at risk of iron deficiency than meat-eaters, and may even have higher iron levels.
• Research suggests that each milligram of heme iron consumed daily increases the risk of heart disease by 27 percent, Type 2 diabetes by 16 percent, and cancer by up to 12 percent. Heme iron consumption has also been shown to increase stroke risk.

Conflicting Claims

<-- major sources of conflicting claims and why they are false or dubious -->

Dietary Guidelines

<-- summarize guidelines. should we supplement, if so when? are supplements dangerous?

Sources of Iron

<-- foods, supplements -->

See Also

• Iron - Vegan Health
• PCRM articles on iron
• NutritionFacts.org videos on iron.

Plain Text

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IRON. (This and other fact sheets can be found at justiceforanimals.org/?curid=445, your vegan and animal rights wiki.) SUMMARY CONTEXT —Iron is an essential mineral used to transport oxygen through the body.[5] —Many people believe that red meat is the only good source of iron, despite the fact that there are several excellent plant-based sources.[5] Research has also suggested that non-heme iron (the type found in plants) may be less well absorbed than heme iron (found in meat).[6] This has led to claims that vegans are at risk of iron deficiency. EVIDENCE —Studies show that those who eat meatless diets are no more at risk of iron deficiency than meat-eaters,[1] and may even have higher iron levels.[2] —Research suggests that each milligram of heme iron consumed daily increases the risk of heart disease by 27 percent,[7] Type 2 diabetes by 16 percent,[8] and cancer by up to 12 percent.[9] Heme iron consumption has also been shown to increase stroke risk.[10] CONFLICTING CLAIMS DIETARY GUIDELINES SOURCES OF IRON NOTES [1] Saunders, Angela V., Winston J. Craig, Surinder K. Baines, and Jennifer S. Posen. “Iron and Vegetarian Diets.” The Medical Journal of Australia 199, no. S4 (19 2013): S11-16. [2] Farmer, Bonnie, Brian T. Larson, Victor L. Fulgoni, Alice J. Rainville, and George U. Liepa. “A Vegetarian Dietary Pattern as a Nutrient-Dense Approach to Weight Management: An Analysis of the National Health and Nutrition Examination Survey 1999-2004.” Journal of the American Dietetic Association 111, no. 6 (June 2011): 819–27. Accessed February 7, 2020. https://doi.org/10.1016/j.jada.2011.03.012. [3] Hunnicutt, Jacob, Ka He, and Pengcheng Xun. “Dietary Iron Intake and Body Iron Stores Are Associated with Risk of Coronary Heart Disease in a Meta-Analysis of Prospective Cohort Studies.” The Journal of Nutrition 144, no. 3 (March 1, 2014): 359–66. Accessed February 7, 2020. https://doi.org/10.3945/jn.113.185124. [4] Lam, Tram Kim, Melissa Rotunno, Brid M. Ryan, Angela C. Pesatori, Pier Alberto Bertazzi, Margaret Spitz, Neil E. Caporaso, and Maria Teresa Landi. “Heme-Related Gene Expression Signatures of Meat Intakes in Lung Cancer Tissues.” Molecular Carcinogenesis 53, no. 7 (July 2014): 548–56. Accessed February 7, 2020. https://doi.org/10.1002/mc.22006. [5] “Office of Dietary Supplements - Iron.” Accessed February 7, 2020. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. [6] Hurrell, Richard, and Ines Egli. “Iron Bioavailability and Dietary Reference Values.” The American Journal of Clinical Nutrition 91, no. 5 (May 1, 2010): 1461S-1467S. https://doi.org/10.3945/ajcn.2010.28674F. [7] Yang, Wei, Bin Li, Xiao Dong, Xiao-Qiang Zhang, Yuan Zeng, Jian-Liang Zhou, Yan-Hua Tang, and Jian-Jun Xu. “Is Heme Iron Intake Associated with Risk of Coronary Heart Disease? A Meta-Analysis of Prospective Studies.” European Journal of Nutrition 53, no. 2 (March 2014): 395–400. https://doi.org/10.1007/s00394-013-0535-5. [8] Bao, Wei, Ying Rong, Shuang Rong, and Liegang Liu. “Dietary Iron Intake, Body Iron Stores, and the Risk of Type 2 Diabetes: A Systematic Review and Meta-Analysis.” BMC Medicine 10, no. 1 (December 2012): 119. https://doi.org/10.1186/1741-7015-10-119. [9] Fonseca-Nunes, A., P. Jakszyn, and A. Agudo. “Iron and Cancer Risk--A Systematic Review and Meta-Analysis of the Epidemiological Evidence.” Cancer Epidemiology Biomarkers & Prevention 23, no. 1 (January 1, 2014): 12–31. Accessed February 7, 2020. https://doi.org/10.1158/1055-9965.EPI-13-0733. [10] Kaluza, Joanna, Alicja Wolk, and Susanna C. Larsson. “Heme Iron Intake and Risk of Stroke: A Prospective Study of Men.” Stroke 44, no. 2 (February 2013): 334–39. https://doi.org/10.1161/STROKEAHA.112.679662.

Meta

This fact sheet was originally authored by ??? with contributions by Greg Fuller. The contents may have been edited since that time by others.