Disclosure: This blog post is sponsored by Balchem. Thanks for supporting the brands that make this blog possible.
For many plant-based enthusiasts, protein gets all the attention, but getting enough iron can actually be the biggest challenge. This essential mineral boosts energy production, supports oxygen delivery to muscles and powers you through hard workouts.
However, although beans, lentils, nuts, seeds and leafy greens contain iron, plant-based athletes are at higher risk of not getting this important metal. The reason? Certain plant compounds, often called antinutrients, can block iron absorption.
The good news: choosing a supplement with the right form of iron, especially chelated minerals, can help you overcome these obstacles and keep your energy levels strong.
Why plant-based iron matters to 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. In fact, the National Academy of Medicine Institute for Health recommends that 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 (leg hemolysis). When you add the fact that herbivores consume only 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 illnesses. 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 foods. absorbed less efficiently, especially in the presence of phytates and oxalates.
For many plant-based athletes, food sources alone may not be sufficient to meet iron needs, especially during periods of intense training. That’s when supplements come in handy.
Unfortunately, traditional iron supplements (such as ferrous sulfate) can cause constipation, nausea, and upset stomach. They are also vulnerable to the same absorption inhibitors found in plant foods.
The plant-based paradox: plenty of iron, poor absorption
At first glance, plant-based diets seem rich in iron. Foods like beans, lentils, tofu, quinoa, nuts, seeds and spinach all contain iron. But here’s the paradox:
- Phytonutrients, found in legumes, whole grains, nuts and seeds, bind to minerals such as iron and zinc, reducing absorption.
- Oxalates, found in leafy greens, nuts and some vegetables, also block mineral absorption.
These natural compounds are often referred to as antinutrients. They don’t remove nutrients from your body, but they make it harder 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 combining 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 chelating 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 diglycinate chelate) from Albion® Minerals. Unlike standard iron salts, chelated iron resists binding by phytates and oxalates, meaning more iron enters your bloodstream.
Benefits of chelated iron for athletes of plant origin:
- 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 antinutrients such as phytonutrients compared to traditionally used forms of iron (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 plant-based nutrients for athletes, but it’s also one of the hardest to absorb. While whole-grain sources of iron remain important, the form of iron is just as important as the amount.
By choosing a chelated iron supplement, such as 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 buy a supplement, check the label for Ferrochel® for an athlete-friendly plant-based option.
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