Plant-based iron absorption faces three distinct challenges that meat sources circumvent entirely. First, heme iron crosses the intestinal barrier through a dedicated transporter, while non-heme iron requires enzymatic reduction—an inefficient preliminary step. Second, dietary compounds present in tea, coffee, phytates, and tannins actively inhibit plant iron absorption while leaving heme iron unaffected. Third, vitamin C can boost plant iron absorption 2–3 fold, yet even with optimal enhancement, absorption rarely exceeds 20% compared to heme iron’s 15–35% baseline. For clinicians advising vegetarian or vegan patients at risk of iron deficiency anaemia, these factors demand targeted dietary intervention: pairing plant iron sources with vitamin C and timing intake away from inhibitory beverages. This evidence-based approach bridges the bioavailability gap without requiring animal products. Read the full article on GMJ Newsroom.
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