Vegetarian men, women, and iron needs:
According to this study, Vegetarian men were found to easily obtain the recommended 14mg/d of iron from diet alone. However, vegetarian women of childbearing age in developed countries, on average, did not obtain a recommended iron (Fe) intake of 33 mg/d from diet alone. Many were found to consume only about 11-18 mg/d. To ensure adequate intake of 32-36 mg/d of iron from food, vegetarians on a 2000 kcal diet should have 8 servings of grains, 3 of vegetables, 2.5 of green leafy vegetables, 1.5 of fruit, 1.5 of dried fruit, 2.5 of beans and protein foods, 3 of dairy or fortified nondairy, 1.5 of nuts and seeds, and 2.5 of oils. Modifying food preparation techniques (such as using iron cookware), food selection (such as limiting foods such as coffee and tea until after a meal), and food combinations (such as eating iron-containing foods along with foods that contain ascorbic acid or vitamin C) may improve iron absorption. It is also suggested vegetarian women of childbearing age may need routine iron supplementation to ensure the recommended amount but there is controversy regarding iron supplements in vegetarians. Long term effects have not been studied and iron supplementation over time reduces iron absorption from vegetarian dietary sources. Long-term continuous iron supplementation is required to influence levels of ferritin, a protein that stores iron and is a level checked by doctors to determine adequate iron stores. Also, iron supplementation may increase oxidative stress (a harmful imbalance of pro-oxidants and antioxidants) by the unabsorbed iron in the lower intestine. Excess iron is thought to increase risk of colorectal cancer. Compared to lacto-ovo-vegetarians (people who eat eggs and dairy products, but not meat), higher ferritin levels found in meat eaters has been associated with reduced insulin sensitivity. An increased risk of heart disease has been found among people with hemochromatosis, a gene mutation resulting in excessive iron in the body. Approximately 1 out of 1000 of US non-Hispanic whites are susceptible to this disease. Therefore, it is important to be screened for excess iron stores by your physician before starting iron supplements. Information in this study supports that vegetarians attempt to maintain iron intake using iron rich vegetarian foods rather than iron supplements due to unknown risk of using iron supplements long term. (17)