Biohacking iron deficiency, especially when limited to a plant-based diet, can be challenging but manageable with careful dietary planning and appropriate supplementation.

1. Iron Absorption and Sources: Plant-based diets primarily offer non-heme iron, which is less efficiently absorbed compared to heme iron found in animal products. To improve absorption, consume iron-rich foods like pulses (e.g., kidney beans, chickpeas, lentils), fortified cereals, and dark leafy greens alongside a source of Vitamin C¹².

2. Supplementation: It may be beneficial to consider iron supplements, particularly because the Recommended Dietary Allowance (RDA) for vegetarians is about 1.8 times higher than for non-vegetarians due to the lower bioavailability of non-heme iron³. Look for supplements that are specifically formulated for better absorption, such as iron bisglycinate or liquid iron supplements.

3. Nutrient Interactions: Be cautious with multivitamin and mineral supplements, as some nutrients can compete for absorption. While Vitamin C enhances iron absorption, calcium and zinc, for example, can interfere when taken simultaneously².

4. Underlying Health Conditions: Since you mentioned having Hashimoto's, it would be prudent to discuss your iron supplementation plan with a healthcare professional as thyroid health can sometimes affect iron metabolism².

In summary, alongside continuing your dietary changes, using iron supplements might be necessary to meet your body's needs, especially given the additional demands of a plant-based diet.

Footnotes

1. NHS, "The vegetarian diet," NHS, 2023. ↩

2. Mayo Clinic, "Vegetarian diet: How to get the best nutrition," Mayo Clinic, 2023. ↩ ↩² ↩³

3. Office of Dietary Supplements, "Iron," NIH, 2023. ↩