Question:
If you are vegetarian, do you have to take iron tablets to compensate?
Do you recommend any other foods or fruits? I drink a lot of milk (1% organic) and take the following pills daily:
1. Move Free Ultra Triple Action
2. ‘C’ Vitamin 500 mg.
3. MSM 1000mg
4. Calcium 600 mg
5. Multivitamin Silver Centrum for men +50
I am 81 years old and have a slight knee problem. Please let me know if you have any other recommendations.
– Michael J.
Answer:
Your current nutrient supplements do not provide any iron (also known as ferrous sulfate, ferrous gluconate, ferrous fumarate). If you consume a good amount of non-heme iron from plant sources such as vegetables like spinach, beans, nuts, and fortified grain products, it’s possible to meet your daily iron need without supplementation. The Recommended Dietary Allowance for vegetarian adults over 50 years of age is 14.4 milligrams of iron per day, which is 1.8 times higher than for people who eat meat.
Vitamin C helps absorb iron so you should take it with your richest iron meal. Your calcium supplement, on the other hand, reduces the availability of iron so take it at another time of day. Consult with your doctor if you’re concerned about anemia.
The Vegetarian Resource Group offers sample high-iron menus and a discussion with sample menu for seniors. Unless you have specific symptoms, complaints or health conditions, there is no need to focus on a particular food. I’d recommend a diet rich in legumes, grains, green vegetables, nuts, seeds, fruit with 2-3 dairy servings if you wish. Choose whole foods and limit processed foods, added sugar and alcohol.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Ask our Dietitian
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Recommended Reading - Q+A
What to Know about Protein Powder and Supplements
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Healthy Smoothie Recipes
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
Debunking Diet Myths
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...