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A 2018 paper evaluated 5-Amino-1MQ in mice made obese through a high-fat diet

There are two types: Heme iron (animal sources better absorbed by the body): Red meat and liver (highest iron content of all foods) Fish and shellfish Chicken and eggs Non-heme iron (plant sources effective when paired with vitamin C): Spinach, kale, fenugreek leaves, and mustard greens Lentils, chickpeas, kidney beans, and soybeans Tofu and tempeh Pumpkin seeds and sesame seeds Dates, raisins, and dried apricots Beetroot a popular Indian remedy rich in iron and folate If you follow a vegetarian or vegan diet, non-heme sources are your primary options

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The wide deficiency prevalence range reported among vegans 5 to 52% in a 2024 Proceedings of the Nutrition Society study reflects the dramatic difference between those who supplement consistently and those who do not