Leena Watts
A vegetarian diet can be very healthy, but it may leave you lacking some essential nutrients. Vegetarians may need to take supplements to bridge the gap between the vitamins and minerals that may be lacking from their diet. For example, vegetarians may need to supplement vitamin D, as it is often found in animal products such as fish and beef liver. Vitamin B12 is another common supplement for vegetarians, as it is not often found in plant-based foods. Other supplements that vegetarians may consider taking include calcium, iron, zinc, and omega-3 fatty acids. However, it is important to consult a doctor before taking any supplements, as taking supplements your body doesn't need can be pointless and even harmful.
Do you need to take supplements during a vegetarian diet?
| Characteristics | Values |
|---|---|
| Nutrients that may be lacking in a vegetarian diet | Protein, calcium, iron, vitamin D, vitamin B12, zinc, omega-3 fatty acids |
| Recommended supplements | Vitamin D, vitamin B12, calcium, zinc, omega-3 fatty acids |
| Importance of blood tests | Help identify any nutrient deficiencies |
| Fortified foods | Include nutrients that may be lacking in a vegetarian diet, such as vitamin D-fortified milk and calcium-fortified orange juice |
| Dietary sources of nutrients | Iron: dried beans, dried fruit, dark green leafy vegetables; Vitamin B12: fortified cereals, yeast, non-dairy drinks, vegan products; Zinc: dried beans, nuts, whole grains; Omega-3 fatty acids: flax seeds, walnuts, tofu, soybeans, canola oil |
| Software | Cronometer can be used to track nutrient intake |
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What You'll Learn
Iron supplements
Iron is a necessary nutrient for many bodily functions, including the transportation of oxygen to organs, muscles, and tissues. Iron deficiency can lead to anemia, causing symptoms such as tiredness, weakness, shortness of breath, headaches, irritability, dizziness, and pale skin. Vegetarians, especially women, may need to take special care to avoid iron deficiency, as they tend to have lower iron stores than meat-eaters. This is because vegetarians only consume non-heme iron, which is less readily absorbed than the heme iron found in meat, poultry, and fish.
To ensure adequate iron intake on a vegetarian diet, it is important to include a variety of iron-rich plant foods in your meals. Good sources of non-heme iron include potatoes (especially with skins), sweet potatoes, leafy greens, nuts, seeds, legumes, and whole grains. Canned coconut milk, molasses, dark chocolate, and thyme are also good sources of iron that don't fit into the typical food groups.
To enhance the absorption of non-heme iron, combine iron-rich foods with vitamin C-rich foods. Any fruit or vegetable will supply some vitamin C, but particularly good sources include citrus fruits, tomatoes, and peppers. Another way to improve iron absorption is through food preparation techniques such as cooking, fermentation, and germination, which reduce the phytic acid content of grains.
While it is generally recommended to obtain nutrients from whole foods whenever possible, iron supplements may be advisable for vegetarians on a short-term basis to correct a deficiency. If you are experiencing symptoms of iron deficiency, it is best to consult with your doctor, who can order blood work to check your iron levels and recommend an appropriate course of action.
It is worth noting that certain compounds can inhibit iron absorption. Tannins, found in tea, red wine, coffee, and cocoa, can reduce iron absorption, so it is best to avoid consuming these around mealtimes. Similarly, calcium and zinc supplements can impair iron absorption, so it is recommended to take these at a different time of day from when you consume iron-rich foods.
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Vitamin B12 supplements
Vitamin B12 is essential for several functions in the body, including the development of red blood cells and a healthy nervous system. Meat, fish, eggs, and dairy products are good sources of vitamin B12. However, since these foods are excluded from vegetarian and vegan diets, individuals adhering to these diets are at a higher risk of vitamin B12 deficiency.
Some sources suggest that vegetarians and vegans should always be mindful of their B12 intake. A 2024 study found that consuming nori, also called purple laver, can increase levels of vitamin B12. The study recommends eating 5 grams of dried nori, which can be found in Asian food markets or online. Other vegetarian sources of vitamin B12 include eggs, dairy products, and nutritional yeast. However, vegans who do not consume any animal products should consider taking vitamin B12 supplements and consuming B12-fortified foods. The British Dietetic Association (BDA) advises that those following a vegan diet should use Good Manufacturing Practice (GMP) certified vitamin B12 supplements.
Women of childbearing age, pregnant and lactating women adhering to an unsupplemented vegan diet are at a much higher risk of vitamin B12 deficiency, and their offspring are at elevated risk of low birth weight and preterm births. The prevalence of deficiency among vegetarian and vegan pregnant women is estimated to be 17-39% in lower-socioeconomic countries. Additionally, menstruating vegan and vegetarian women are particularly at risk of having low iron due to monthly blood loss, affecting over half of women in several EU countries.
It is important to note that supplements are generally considered pointless unless you have an actual deficiency, which can be determined through blood tests. Consulting a doctor or a healthcare professional is recommended to determine if supplements are necessary and to ensure that you are meeting your nutritional needs effectively.
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Omega-3 fatty acids
There are three main types of omega-3 fatty acids: DHA, EPA, and ALA. DHA and EPA are typically found in seafood, especially cold-water fish such as salmon, mackerel, and tuna, as well as shellfish and fish oil supplements. ALA, on the other hand, is a plant-based omega-3 fatty acid found in certain plant oils like flaxseed, soybean, and canola oils, and in some plant foods like chia seeds, walnuts, edamame, and hemp seeds.
For those following a vegetarian or vegan diet, it is important to ensure adequate intake of omega-3 fatty acids, especially DHA and EPA, as these are predominantly found in seafood. While ALA is present in plant sources, the body can only convert a small portion of it into DHA and EPA, so vegetarians may need to consume more ALA to meet their omega-3 requirements.
There are a few plant-based sources that contain both DHA and EPA, such as algae and chlorella, which can be incorporated into diets through health food products. Additionally, vegetarians can take steps to optimise the conversion of ALA to EPA and DHA, including reducing their intake of linoleic acid.
Some vegetarians may benefit from taking omega-3 supplements, particularly those with high triglyceride levels or heart disease. However, it is important to consult a healthcare professional before taking any supplements, as they may interfere with certain medications or cause side effects.
Overall, while omega-3 fatty acids are essential for health, vegetarians can meet their requirements through a diet rich in plant-based ALA sources, such as chia seeds, walnuts, and flaxseed, and by including DHA and EPA sources like algae.
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Calcium supplements
Calcium is a mineral that is essential for maintaining strong and healthy bones and teeth. It also plays a role in muscle function, nerve signalling, and heart health. The recommended dietary allowance (RDA) for calcium is 1,000 mg per day for most adults and increases to 1,200 mg per day for adults over 50.
Non-vegetarians typically get most of their calcium from dairy foods such as milk, cheese, and yoghurt. While it is possible to obtain calcium from a vegetarian diet, it may be more challenging. Some plant sources of calcium include dark, green leafy vegetables like broccoli, bok choy, kale, and cabbage, as well as calcium-fortified plant milks and juices, and calcium-set tofu. However, studies suggest that vegetarians, especially vegans, tend to have lower calcium intakes compared to non-vegetarians.
The quantity of vegetables required to meet sufficient calcium intake can make a fully plant-based diet impractical for some. Additionally, certain dietary constituents common in vegetarian diets, such as salt, protein, and caffeine, can decrease calcium retention. For these reasons, vegetarians, and especially vegans, may need to consider taking calcium supplements, particularly if their dietary calcium intake is less than 525 mg per day.
It is worth noting that while spinach contains high levels of calcium, the body cannot digest all of it. Similarly, while sweet potatoes and rhubarb are good plant sources of calcium, their high oxalate content can affect calcium absorption. Therefore, when planning a vegetarian diet, it is important to consider not only the calcium content of foods but also their bioavailability.
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Multivitamins
A vegetarian diet can be very healthy, but it may exclude a wide range of foods, and there is a risk of missing out on important nutrients. Vegetarians need to ensure they are getting enough protein, calcium, iron, vitamin D, vitamin B12, and zinc.
Some nutrients that vegetarians may be lacking can be sourced through a balanced diet. For example, vitamin D can be absorbed through sunlight, and dietary sources include vitamin D-fortified milk and cod liver oil. However, most people, vegetarian or not, can benefit from a vitamin D supplement.
Iron can be sourced from dried beans, dried fruit, and dark green leafy vegetables, and is absorbed particularly well when eaten with vitamin C-rich foods. Calcium can be sourced from dairy products, dark green leafy vegetables, calcium-set tofu, and bread.
However, some nutrients that are typically sourced from animal products can be more difficult to source on a vegetarian diet. For example, vitamin B12 is critical to the development of red blood cells and a healthy nervous system, but it is not often found in plant-based foods. Similarly, zinc is crucial for metabolism, immune function, and the repair of body cells, but few plant foods contain high amounts. Vegetarians are encouraged to aim for 1.5 times the recommended daily amount of zinc. Therefore, a multivitamin supplement that includes vitamin B12 and zinc could be a good option for vegetarians.
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Frequently asked questions
It depends on your diet and any health concerns you have. If you are unable to get all the nutrients your body needs from your diet, you may need to take supplements. It is worth consulting your doctor to see if they recommend any supplements.
A vegetarian diet may leave you lacking in some essential nutrients, such as protein, calcium, iron, vitamin D, vitamin B12, zinc, and omega-3 fatty acids.
Vitamin B12 is most commonly found in meat-based foods. While some believe that eating the right plant foods can provide enough vitamin B12, there is no scientific basis for this belief. Several studies show that vegetarians and vegans have a higher risk of vitamin B12 deficiency. Fortified cereals, yeast, and some non-dairy drinks are often fortified with vitamin B12, and you can also purchase vegan products that contain it.
You can use software like Cronometer to keep a food journal and see how much of each nutrient you're getting. You can also get blood tests to check for any deficiencies.
