Vegans follow a plant-based diet that excludes all animal products, including meat, dairy, eggs and other foods that contain animal-derived ingredients. While going vegan has many benefits for health, the environment and animal welfare, it does require careful planning to ensure you get all the nutrients you need. There are several important vitamins, minerals and other nutrients that can be challenging for vegans to obtain in adequate amounts from plant foods alone. This article will explore the top nutrients that vegans may struggle to get enough of in their diets.
Vitamin B12
Vitamin B12 is by far the nutrient that vegans are most likely to be deficient in if they do not supplement it. This essential vitamin is naturally found almost exclusively in animal foods, so vegans get very little from their diets. Vitamin B12 is crucial for nerve tissue health, brain function, red blood cell formation and DNA synthesis. A prolonged vitamin B12 deficiency can lead to anemia, neurologic problems, pregnancy complications and more.
Since plant foods do not contain reliable amounts of active vitamin B12, vegans must eat B12 fortified foods or take a supplement. Foods that commonly provide supplemental B12 for vegans include non-dairy milks, nutritional yeast, breakfast cereals and meat analogs. The recommended daily intake is 2.4 mcg for adults, though vegans are advised to get a minimum of 5-10 mcg per day from fortified foods or a supplement, as vitamin B12 absorption can be low from plant foods. Without adequate vitamin B12 intake, vegans of all ages are at high risk of deficiency.
Omega-3 Fatty Acids
Omega-3 fats provide essential health benefits, including improving heart health, brain function and mental health. There are three main types of omega-3s: ALA, EPA and DHA. ALA is found in plant foods like walnuts, flaxseed and chia seeds, but EPA and DHA are primarily found in fatty fish and fish oil.
Vegan diets only provide ALA omega-3s naturally, which have less potency than EPA and DHA. Although the body can convert ALA to EPA and DHA, the conversion is inefficient in humans and only 5–15% of ALA gets converted. For optimal health, vegans are advised to eat 1–2 servings per day of foods high in ALA omega-3s. Vegans may also consider taking an algae-derived EPA/DHA supplement to get adequate amounts. Without supplemental EPA/DHA sources, vegans are prone to omega-3 deficiency.
Iron
Iron is essential for oxygen transport around the body, as well as energy metabolism and immune function. The iron in animal products (heme iron) is better absorbed than the iron found in plants (non-heme iron). Additionally, plant foods contain compounds that inhibit iron absorption. Therefore, while iron deficiency isn’t limited to vegans, they do have an increased risk for not getting enough.
To maximize iron absorption, vegans should eat plenty of foods rich in vitamin C, like fruits and vegetables, along with iron-rich foods. Optimal iron sources for vegans include legumes, nuts, seeds, tofu, fortified cereals and greens. Consuming these along with vitamin C foods will enhance iron absorption, helping meet needs. Iron supplements may be an option as well for those who still can’t get enough from diet alone.
Iodine
Iodine is a component of thyroid hormones and essential for thyroid function and metabolic regulation. Historically, iodine deficiency has been a bigger concern, but now it is more common for vegans to get insufficient iodine. Plants grown inland tend to be low in iodine because most of this mineral in soil comes from coastal waters. Thus, vegans who avoid seafood and dairy, two good iodine sources, are at a higher risk of deficiency.
The major dietary sources of iodine for vegans include sea vegetables (kelp, nori, dulse), iodized salt, navy beans and cranberries. Drinking water can also provide iodine if sourced from the ocean or iodinated. The RDA for adults is 150 mcg per day, and vegans may need to be intentional about including high iodine foods and/or an iodine supplement to meet this target.
Calcium
Calcium is essential for bone health and also supports nerve signaling, muscle contraction and proper heart rhythm. Along with protein and vitamin D, calcium is important for preserving bone density and guarding against osteoporosis. Dairy products are a prime source of calcium in many diets, but they are avoided in vegan diets.
While leafy greens like kale and collards contain calcium, the amounts are less than in dairy. Fortified plant milks and juices typically provide significant calcium though, as do tofu, edamame, figs, calcium-set tofu, tahini and almonds. As long as plenty of these types of foods are consumed daily, vegans should be able to meet the RDA for calcium of 1,000 mg per day for adults. Taking a calcium supplement is also an option if dietary sources are not enough.
Zinc
Zinc plays key roles in immunity, protein synthesis, DNA and cell division and growth during childhood and adolescence. It is provided in high amounts by meat and seafood, so these foods are the major zinc sources in many people’s diets. Among plant foods, zinc is found in highest quantities in wheat germ, toasted wheat bran cereal, pumpkin seeds, squash seeds, lentils, chickpeas, oats and cashews.
However, the zinc found in plants has lower bioavailability. Plant-based diets also contain phytic acid, an anti-nutrient that impairs zinc absorption. So meeting zinc needs on a vegan diet can take some attention. Eating sprouted and fermented foods can enhance zinc absorption. If necessary, vegans might choose to take a zinc supplement of up to 25 mg per day.
Vitamin D
Known as the “sunshine vitamin”, vitamin D is produced by the body when skin is exposed to UV light. It is also found naturally in animal foods and fortified foods. Getting adequate vitamin D is crucial for bone health, immune function, mood and cancer prevention.
Vegans typically have lower vitamin D levels than non-vegans, unless they eat fortified foods or spend time regularly in the sun. Good vegan sources are fortified plant milks and cereals, as well as mushrooms that have been exposed to UV light to boost vitamin D production. To help meet the RDA of 600 IU per day for adults, vegans should consider taking a daily vitamin D supplement of anywhere from 1,000 to 4,000 IU.
Creatine
Creatine, most known for enhancing exercise performance and muscle growth, also benefits cognitive health and may help treat depression and neurological diseases. It is found almost exclusively in animal foods, with 95% of the human body’s creatine stored in muscles and the brain.
While creatine can be synthesized in small amounts from amino acids, vegans typically have very little creatine in their bodies. Consuming foods with creatine, like beef, poultry or fish, on a regular basis helps maintain optimal bodily creatine levels. Vegans would likely benefit from taking 2-5 grams per day of a creatine supplement to achieve similar levels as those eating meat. However, the long-term effects of creatine supplementation are still understudied in vegans.
Conclusion
Following a well-planned, whole food vegan diet that includes supplementation can provide all the nutrients needed to support excellent health and prevent deficiencies. Being aware of the critical vitamins, minerals and other dietary components that are most challenging to obtain from plant foods alone makes it easier for vegans to tailor their diet patterns. With extra attention to the nutrients outlined here, vegans can thrive on a 100% plant-based diet.