Key Nutrients for Vegetarians and Vegans
A well-planned plant-based diet can provide almost everything the body needs. However, some nutrients for vegetarians and vegans are harder to obtain, because they are found mainly in animal-based foods.
In this article you will find out which nutrients deserve attention, where to find them in plant-based foods, and when a supplement may still be needed.
In brief. Vegans need to get vitamin B12 from supplements or fortified foods, because plants contain no reliable sources of it.1 It is also worth paying attention to iodine, vitamin D, iron, calcium, zinc and omega-3. Most of these can be obtained from food if you know what to choose. For vegetarians who eat eggs and dairy products, the risk is lower.
Which nutrients do vegans most often lack?
| Nutrient | Where to get it from plants | What this means for you |
|---|---|---|
| Vitamin B12 | Fortified plant-based drinks, cereals, nutritional yeast.1 | Vegans usually need a supplement. About 4 µg per day is needed.2 |
| Iodine | Iodised salt, fortified products.1 | About 150 µg per day is needed.3 |
| Vitamin D | Sunlight, fortified products.1 | In autumn and winter, most people need a supplement. Choose D3 from lichen or algae. |
| Iron | Pulses, wholegrain products, dark green vegetables, nuts, dried fruit.1 | Iron from plants is absorbed less well, so combine it with vitamin C. |
| Calcium | Fortified plant-based drinks, calcium-set tofu, sesame seeds and tahini, broccoli.1 | Spinach is not a good source – little of its calcium is absorbed.1 |
| Omega-3 | Flaxseeds, chia seeds, walnuts, rapeseed oil.1 | From plants you get ALA. DHA is found only in algal oil. |
| Zinc | Pulses, seeds, nuts, wholegrain products. | If you eat a lot of grains and pulses, you need more zinc.5 |
Why is vitamin B12 so important?
Vitamin B12 contributes to normal functioning of the nervous system, to normal red blood cell formation and to the reduction of tiredness and fatigue.4 The body has stores of it, so a deficiency may only become apparent after several years.
Example. If you have followed a vegan diet for two years and feel well, that does not mean you are getting enough B12. The most reliable approach is to take a supplement regularly or to choose fortified products every day.
How can you improve iron absorption?
Vitamin C increases iron absorption.4 Tea and coffee with a meal reduce it.1
Example. Eat lentil stew with a pepper salad or drink orange juice with it. Drink coffee or tea at least an hour after a meal.
Take iron supplements only if a deficiency has been confirmed by a blood test. Too much iron is harmful, and tablets swallowed by accident are dangerous for children.
Where can you get omega-3 from?
Plants contain alpha-linolenic acid (ALA). The body can convert some of it into DHA, but only a little. DHA contributes to the maintenance of normal brain function and vision, with a daily intake of 250 mg.4
Example. A spoonful of ground flaxseeds in your porridge provides ALA. If you want to get DHA, choose an algal oil supplement – fish get their DHA from algae.
How can you get enough zinc?
Phytic acids found in grains and pulses interfere with zinc absorption. That is why people who eat a lot of them need more zinc.5 Soak pulses before cooking, and choose sourdough bread and sprouted grains.
Who should be careful?
- Pregnant and breastfeeding women and children should discuss a vegan diet with a doctor or dietitian, because their needs are higher.
- Iodine from seaweed (kelp) – the amount of iodine in it varies greatly, so choose products with a clearly stated amount. If you have a thyroid disease, take iodine only after consulting a doctor.
- Several supplements together – add up the amounts of vitamins and minerals from all products.
When to see a doctor. If you feel constantly tired, have tingling or numbness in your hands or feet, or look pale, consult a doctor and have blood tests done. Supplements are not a substitute for a varied diet.6
Selected vegan supplements
Commercial information. The products listed here are available in our shop. This is not a ranking of effectiveness. Before buying, check the composition and instructions for use on the product page.
Liposomal Vitamin B12, Methylcobalamin 100mcg - 60 vegan capsules - Osavi
Vitamin B12 (methylcobalamin), 100 µg in a vegan capsule. Take 1 capsule per day after a meal.7
Plant-Based Vitamin D3 Liquid, 1000 IU Apple - 30 ml - Nordic Naturals
Vitamin D3 from lichen, 25 µg (1000 IU) per 0.5 ml serving. The manufacturer recommends storing it in the refrigerator after opening and using it within 3 months.8
Omega-3 Vegan, 250mg DHA - 60 vegan softgels - Osavi
Algal oil, at least 250 mg of DHA per capsule. One capsule per day provides the amount needed for the maintenance of normal brain function and vision.9,4
Iodine Oral Spray, 150mcg (Cherry) - 25 ml - Osavi
Iodine (potassium iodide), 150 µg per serving, cherry-flavoured spray. Contains xylitol. If you use iodised salt or multivitamins containing iodine, add up the total amount.10
Frequently asked questions
Do vegetarians need a vitamin B12 supplement?
Vegetarians who regularly eat eggs and dairy products can get B12 from food. If you eat them rarely, it is worth choosing fortified products or a supplement.
Are plant proteins complete?
Yes, if you eat a variety of protein sources during the day: pulses, grains, nuts, seeds and soy products. They do not have to be combined in a single meal.
Is spirulina a good source of vitamin B12?
No. The body hardly uses the forms of B12 found in spirulina, so it is not a substitute for a B12 supplement or fortified products.
Scientific sources
- NHS. The vegan diet. nhs.uk
- EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for cobalamin (vitamin B12). EFSA Journal. 2015;13(7):4150. doi:10.2903/j.efsa.2015.4150
- EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for iodine. EFSA Journal. 2014;12(5):3660. doi:10.2903/j.efsa.2014.3660
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for zinc. EFSA Journal. 2014;12(10):3844. doi:10.2903/j.efsa.2014.3844
- Directive 2002/46/EC on the approximation of the laws of the Member States relating to food supplements. EUR-Lex
- Osavi. Liposomal Vitamin B12, Methylcobalamin 100 µg, 60 capsules. Product label.
- Nordic Naturals. Plant-Based Vitamin D3 Liquid, 1000 IU, 30 ml. Product label.
- Osavi. Omega-3 Vegan, 250 mg DHA, 60 capsules. Product label.
- Osavi. Iodine Oral Spray, 150 µg, 25 ml. Product label.
Disclaimer. This article is for information purposes only and is not a substitute for advice from a doctor, dietitian or pharmacist. Food supplements are not intended to treat or prevent diseases and are not a substitute for a varied diet and a healthy lifestyle. Before taking supplements, especially during pregnancy or breastfeeding, if you have a chronic condition or if you are taking medicines, consult a healthcare professional.
