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Iron is an essential mineral that our body needs for growth and development. The body uses it to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. For that reason, iron deficiencies are known to cause muscle weakness and fatigue.

While iron is found naturally in many plant-based foods, it can be difficult to consistently hit your daily recommended target. Not to mention, iron from plant-based sources can be more difficult to absorb. 

Iron supplements are a great way to ensure you’re getting the right amount of iron on the regular. They’re also a great way to amp up your iron intake if you’re deficient in iron or anemic. 

Keep reading to learn more about iron and how to get enough of it on a vegan or vegetarian diet. We’ll also highlight some of the best vegan iron supplements in Canada. 

The Best Iron Supplements in Canada in 2023

Best Overall: NATURELO Iron Supplement With Vitamin C

Why we like it:

  • 25 mg of iron and vitamin C per serving
  • Combines iron with whole food blend
  • Excellent value at 30 cents per serving
  • Approved by Health Canada 

Made from a mix of iron and organic whole foods, NATURELO’s Iron Supplement is one of the best vegan iron supplements in Canada. Each serving contains 25 mg of iron and a blend of vitamin C-rich organic whole foods for added absorption and nutrients. 

Its iron is in the form of ferrous bisglycinate chelate which is more bioavailable than other popular iron forms. This makes it easier for the stomach to digest and more readily absorbed by the body. 

We particularly like that the supplement combines iron with a nutritious combination of organic fruits, vegetables, and seeds. This way, you can rest assured that your body is absorbing the iron, without having to think about vitamin C-rich foods at the same time.  

Each bottle comes with 90 small capsules that are easy to swallow. Costing around .30 cents per daily serving, the NATURELO Iron Supplement is an excellent value. 

Best High-Potency: FeraMAX Pd Therapeutic 150 Iron Supplement 

Why we like it:

  • 150 mg of elemental iron per serving 
  • High-potency & easily digestible
  • Approved by Health Canada

If you’re a vegan or vegetarian who’s deficient in iron, you may be looking for a vegan high-potency iron supplement. Most people who are diagnosed with iron deficiency will get prescribed between 150 and 200 mg of elemental iron per day. The amount will largely depend on your age, weight, sex, activity level, and the extent of your deficiency. 

One of the best over-the-counter high-potency iron supplements you can find in Canada is the FeraMAX pD Therapeutic 150. Each capsule is loaded with 150 mg of elemental iron that’s vegan-friendly and easy to digest. It can be taken with or without meals, which makes it a convenient choice. However, for optimal absorption, we do recommend taking it with a vitamin C-rich meal or snack. 

Each bottle comes with 30 capsules that are easy to swallow. Costing around .96 cents per daily serving, the FeraMAX Pd Iron Supplement is an excellent value considering the amount of iron you’re getting per serving. 

Since this is a very high dose of iron, we don’t recommend the FeraMAX pD 150 unless you have a clinically confirmed iron deficiency. 

Best Liquid Form: Flora Iron+ Liquid Iron Supplement

Why we like it:

  • 20 mg of iron per 20 ml daily serving
  • Also contains vitamin B complex
  • Made in Canada
  • Approved by Health Canada

For many people, liquid is their preferred choice when it comes to taking supplements. Flora Iron+ is one of our favourite options, since it’s made in Canada and combines iron with a B-vitamin complex. This is particularly great for vegans who are not already taking a B12 supplement, or anyone who wants to up their vitamin B intake. 

Each daily serving provides you with 20 mg of ferrous gluconate iron which is known to be easy for your body to absorb and digest. For optimal absorption, take it on an empty stomach with a vitamin-C-rich snack or meal. 

Flora Iron+ is available in three sizes, but the 445 mL bottle will give you the most bang for your buck, with just over 44 servings of 10 mg of iron included.

The downside is that each 10 mg serving will cost you around .78 cents, and adults require two servings daily (totaling $1.57 per day). This makes it much more expensive than pill-form options of a similar dose. For kids and teens, however, it’s a more affordable option. 

Best Iron Gummies: Herbaland Vegan Iron Plus Gummies

Why we like it:

  • 18 mg of iron per serving
  • Only 1 gummy per day
  • Easy to take in tasty gummy form
  • Approved by Health Canada

Gummies are hands down the easiest, tastiest, and most exciting way to get your daily iron intake. That’s why we were stoked to discover that Herbaland now offers chewable iron gummies. Their gummies are sugar-free, gluten-free, and vegan. They come in a raspberry lemon flavour that’s surprisingly tasty for a supplement. 

In addition to 18 mg of ferric pyrophosphate iron, each 2-gummy serving contains a good amount of biotin, B12, folate, and vitamin B6. It’s a great choice for vegans or vegetarians who need an extra boost of iron and B vitamins. 

Each compostable bag comes with 90 gummies, equivalent to 45 servings of 18 mg of iron. At .22 cents per gummy, a daily serving will cost you around .44 cents. We love that these gummies are zero waste! 

It’s important to note that these gummies are not safe for children under the age of 6, since they contain twice the recommended amount for children this age.

Best Budget-Friendly: Jamieson Gentle Iron

Why we like it:

  • 28 mg of iron per serving
  • Very affordable at just 10 cents per serving
  • Also contains vitamin C and B vitamins for enhanced absorption
  • Made by a reputable Canadian company

If you’re looking for an affordable means of topping off your iron levels, you can’t go wrong with Jamieson. Their Gentle Iron supplements contain 28 mg of ferrous bisglycinate iron per serving and cost about .10 cents per serving. In addition to iron, each serving contains vitamins B2 and B12, vitamin C, and folate

Since they use iron in the form of ferrous bisglycinate, they’re easy to digest and absorb. The addition of vitamin B2 and vitamin C will also help with absorption. 

Overall, if you’re looking for an easily digestible and budget-friendly vegan iron supplement to take regularly, Jamieson Gentle Iron is worth a try. 

How much iron do vegans need?

Vegans don’t require more or less iron than non-vegans, but it’s essential to be aware of certain factors that can affect iron absorption. For example, drinking caffeinated beverages with a meal can decrease iron absorption, as can consuming calcium-rich foods

The recommended dietary allowance (RDA) for iron varies by age and sex. As you’ll see below, females between the ages of 14 and 50 require significantly more iron than their male counterparts. Based on the latest guidelines from the NIH, Here is an overview of the RDA of iron for infants, children, teens, and adults:


  • 0 to 6 months old: 0.27 milligrams (mg) per day
  • 7 to 12 months old: 11 mg per day


  • 1 to 3 years old: 7 mg per day
  • 4 to 8 years old: 10 mg per day
  • 9 to 13 years old: 8 mg per day

Adolescents and Adults:

  • Males (14 to 18 years old): 11 mg per day
  • Females (14 to 18 years old): 15 mg per day
  • Males (19 years old +): 8 mg per day
  • Females (19 to 50 years old): 18 mg per day
  • Females (51 years old +): 8 mg per day

How to increase iron absorption on a vegan diet?

Whether you’re consuming a vegan diet or not, several factors can impact your body’s absorption of iron. However, vegans do have to pay extra attention, as plant-based (non-heme) iron is generally less readily absorbed by the body than heme iron found in animal-derived sources. Here are some tips to optimize your iron absorption on a vegan diet:

  • Consume iron-rich foods: Include iron-rich foods like lentils, chickpeas, dark chocolate, tofu, quinoa, fortified cereals, spinach, and pumpkin seeds in your diet. These foods are excellent sources of non-heme iron.
  • Pre-soak dried grains and legumes: It’s been found that the phytates in whole grains, seeds, and legumes can decrease the absorption of iron and other essential minerals. Luckily, phytates are concentrated on the outside layer of the food and can be greatly reduced by soaking, sprouting, or boiling the food before eating it. If soaking your grains or legumes, we recommend changing the soaking water halfway through the process and before boiling.
  • Pair iron-rich foods with vitamin C: Vitamin C can enhance the absorption of iron from plant-based sources. Include foods high in vitamin C, such as citrus fruits, strawberries, red bell peppers, tomatoes, and broccoli, in your meals. The same applies if you’re taking an iron supplement. 
  • Pair iron-rich foods with riboflavin (vitamin B2): Riboflavin (vitamin B2) has been found to increase iron absorption. Include foods high in vitamin B2, such as nutritional yeast, quinoa, fortified breakfast cereals or plant-based milks, and avocado, in your meals. The same applies if you’re taking an iron supplement. 
  •  Avoid consuming calcium-rich foods with iron-rich foods: Calcium can inhibit the absorption of iron, so it’s best to avoid taking calcium supplements or calcium-rich foods like fortified plant-based milk products at the same time as your iron-rich meals. 
  • Cook in cast-iron cookware: Cooking acidic foods, such as tomato sauce, in cast-iron pots or pans can increase the iron content of your food.
  • Consider fortified foods or iron supplements: Some plant-based foods, like breakfast cereals, are fortified with iron. Plant-based protein bars and protein powders also tend to be rich in iron. Be sure to check the nutritional label of a product before assuming it’s fortified. 

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