Iron Nutrition Made Smarter with VEME®
Everything you need to know about iron nutrition and how VEME® helps
Why is iron vital for our health?
Iron is essential for many biological functions in our body:
(Swipe on each of the following functions to learn more about iron's role.)
Oxygen transport and red blood cell formation
Energy production
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Immune function
Cognitive health
Healthy hair, skin and nails
What is iron deficiency?
Iron deficiency occurs when the body's iron stores are depleted. It is a major cause of anemia and could impair the body's ability to produce sufficient hemoglobin or maintain essential bodily functions.
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Iron can be lost by the body through various ways such as menstruation and blood loss (e.g. after a blood donation), normal shedding of cells from the skin and hair, and perspiration, etc.
How much iron does your body need?
Iron requirements for individuals differ depending on gender, age and other factors. The recommended dietary allowance (RDA) of iron for different gender and age groups in Singapore¹ are listed below.​
Gender | Group | Iron RDA | Equivalent amount of beef steak² |
|---|---|---|---|
Female | 12 to <16 yrs | 18mg /day | 1.8kg |
16 to <18 yrs | 19mg /day | 1.9kg | |
18 to <60 yrs | 18mg /day | 1.8kg | |
60 yrs and above | 8mg /day | 800g | |
Pregnant women | 27mg /day | 2.7kg | |
Male | 12 to <16 yrs | 12mg /day | 1.2kg |
16 to <18 yrs | 6mg /day | 600g | |
18 yrs and above | 8mg /day | 800g |
¹Adapted from Health Promotion Board. (2022). Recommended Dietary Allowances for normal healthy persons in Singapore.
²Based on the heme iron content of 1mg/100g beef steak. Adapted from Cross, A. J., Harnly, J. M., Ferrucci, L. M., Risch, A., Mayne, S. T., & Sinha, R. (2012). Developing a heme iron database for meats according to meat type, cooking method and doneness level. Food Nutr. Sci., 3(7), 905-913.
Who is at risk of iron deficiency?
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Women of childbearing age (regular blood loss via menstruation)​
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Pregnant women (increased blood volume and iron requirements to support fetal growth)
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Elderly people (reduced food/nutrient intake and reduced iron absorption with aging)
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Children and adolescents during growth spurts (increased iron needed for rapid physical development)
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Vegans and vegetarians (lack of animal meat in diet which is the key source of heme iron)
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Individuals with poor dietary intake (inadequate consumption of iron-rich food in one's daily diet)
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People experiencing frequent blood loss (such as after surgeries and blood donations)
How to check if you may possibly be iron deficient?
Iron deficiency can result in many symptoms. If you experience any of the following symptoms, it may be an indicator that you are not getting sufficient iron from your diet.​
Common symptoms associated with iron deficiency:
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Persistent fatigue and weakness
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Pale skin
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Fast/irregular heartbeat and shortness of breath
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Dizziness (e.g. when getting up after sitting or lying down)
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Headaches, poor concentration and slower cognitive function (i.e. "brain fog")
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Brittle nails
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Cold hands and feet
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Hair loss
*Note: The above list is not exhaustive, and only shows the common symptoms associated with iron deficiency but is not meant to be the sole basis for diagnosing iron deficiency or anemia. For a proper diagnosis, it is always best to consult a healthcare professional.
Heme vs Non-Heme Iron:
The type and source of iron you consume matters!
Iron comes in 2 forms in our diet:​
Heme Iron
​​
✘ Traditionally found in animals and not plants
✔ Organic iron
✔ Easily absorbed by our body
✔ Absorption is less affected by dietary factors
✔ Easy on the gut, no discomfort
Non-Heme Iron
(Inorganic)
✔ Vegetables only contain non-heme iron
✘ Inorganic iron
✘ Poorly absorbed by our body
✘ Absorption is affected by many dietary factors such as calcium, polyphenols, etc.
✘ Risk of constipation, bloating, etc​. from non-heme iron supplements
Iron Absorption Rate in Animal vs Plant-based Foods
Piskin, E.; Cianciosi, D.; Gulec, S.; Tomas, M.; Capanoglu, E. Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega 2022, 7 (24), 20441–20456. https://doi.org/10.1021/acsomega.2c01833.
Animal source
(Heme Iron)
Plant source
(Non-Heme Iron)
Heme iron is the superior source of iron as it is much better absorbed by the body, and less susceptible to inhibition from dietary factors such as calcium, dietary fiber and polyphenols compared to non-heme iron sources.
Unlocking the power of plant-based heme iron for optimal health...
VEME® Iron - The Better Option for Supplements
Developed by scientists at tHEMEat Company, VEME® (vegan heme) is a plant-based version of heme iron which is chemically identical to the heme iron that is obtained from animal meats - but derived 100% from plant sources.
​VEME® offers the world's first vegan heme iron, combining the high bioavailability of heme iron with the ethical and sustainable benefits of plant-based nutrition.
