Madeleine Hull
Vegetarian diets can be very healthy, but they may leave people lacking some essential nutrients. Meat, fish, and other animal products contain many vitamins and minerals that are hard to find in plant-based foods. Vegetarians may need to take supplements to bridge the gap between the vitamins and minerals that may be lacking from their diet. This includes vitamin B12, vitamin D, iron, zinc, calcium, iodine, omega-3 fatty acids, and protein. For example, vitamin B12 is found almost exclusively in animal products, so vegetarians may struggle to source this nutrient naturally. Similarly, vitamin D is often found in animal products such as fish and beef liver. Vegetarians can ensure they get all the necessary nutrients by taking supplements and eating a variety of fruits and vegetables, starchy foods, and plant-based sources of nutrients like zinc and iodine.
| Characteristics | Values |
|---|---|
| Vitamins to supplement | B12, D, iron, B complex |
| Minerals to supplement | Zinc, iodine, calcium |
| Fatty acids to supplement | Omega-3 fatty acids |
| Food sources | Starchy foods, fruits and vegetables, eggs and dairy products |
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What You'll Learn
Getting enough vitamin B12
Vitamin B12 is an essential nutrient that plays many critical roles in the body. It is naturally found in animal-derived foods, and a deficiency of this vitamin can cause serious side effects, including nerve damage and depression. As plant-based foods do not naturally contain vitamin B12, vegetarians and vegans need to be mindful of their B12 intake and may need to supplement their diets.
One way to increase vitamin B12 levels is to consume foods that are rich in this vitamin. For vegetarians, dairy products and eggs are good sources of vitamin B12. Some plant-based foods, such as dried purple laver (also known as nori), are also suitable sources of vitamin B12 for vegetarians. A 2024 study found that consuming 5 grams of dried nori increased levels of vitamin B12, and this product can be found in Asian food markets or online.
Another option for vegetarians is to include vitamin B12-fortified foods in their diet. Fortified foods are those that have had nutrients added to them that were not originally present. Examples of fortified foods include certain breakfast cereals and nutritional yeast, which can be good sources of vitamin B12 for those on a plant-based diet. It is important to read the labels of these products, as some may not be fortified with vitamin B12. Research has shown that consuming fortified cereals daily can help increase vitamin B12 concentrations.
For those who are already deficient in vitamin B12, supplements in the form of capsules, injections, or liquid may be required. These are available to buy online and can help to improve overall health. It is important to consult a doctor or health professional for advice on vitamin B12 intake and to discuss ways to add B12 into your diet if you are concerned about your levels.
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Ensuring sufficient calcium intake
Include Calcium-Rich Plant Foods
Some plants provide absorbable calcium, but it's important to note that the quantity needed to reach sufficient intake levels can make a fully plant-based approach impractical for some. That being said, there are still plenty of plant-based sources of calcium to choose from. Dark, green leafy vegetables like kale and watercress are great sources. Other vegetables like broccoli, sweet potatoes, and rhubarb also contain calcium. Beans, lentils, and tofu are excellent options, providing not only calcium but also other essential nutrients like iron, zinc, and potassium. Almonds, dried figs, and sesame seeds are nut-based sources of calcium that also offer additional benefits for bone health.
Fortified Foods and Drinks
Fortified foods and drinks are an excellent way to boost your calcium intake. Some examples include fortified plant-based milk (such as soy milk), yoghurt, and orange juice. Breads, crackers, and tortillas made with calcium-enriched flour or cornmeal can also contribute to your daily calcium requirements.
Calcium Supplements
If you're concerned about not getting enough calcium from your diet alone, calcium supplements can help top up your intake. Speak to a healthcare professional to determine if supplements are right for you and to ensure you're taking an appropriate amount.
Vitamin D for Calcium Absorption
Vitamin D plays a crucial role in calcium absorption, so it's important to ensure you're getting enough of this nutrient as well. You can obtain Vitamin D through exposure to sunlight, or through supplements if necessary.
By incorporating a variety of these calcium-rich foods and drinks into your diet, and considering supplements if needed, you can ensure that you're getting sufficient calcium while following a vegetarian or vegan diet.
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Sources of omega-3 fatty acids
Omega-3 fatty acids are essential nutrients that play a crucial role in maintaining proper cell functioning throughout the body. They are well-known for their anti-inflammatory properties and their importance for brain functioning and mental health. For those following a vegetarian or vegan diet, it is important to include sources of omega-3 in your diet as they are predominantly found in fish and seafood.
The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Fish and seafood sources tend to be higher in DHA and EPA, while plant sources are typically higher in ALA. EPA and DHA are important for brain health, and the body can convert ALA into these longer-chain omega-3 fatty acids, although the conversion rate is quite low, estimated to be between 5-10% for EPA and 2-5% for DHA. Therefore, it is important to eat plenty of ALA-rich foods to meet your omega-3 needs if you are not consuming fish or seafood.
Some good plant-based sources of ALA omega-3 fatty acids include chia seeds, flaxseeds, hemp seeds, walnuts, and soybeans. Seaweed, algae, and green leafy vegetables also contain smaller amounts of omega-3. Chia seeds, in particular, are a great option as just 1 ounce (28 grams) provides 5,000 mg of ALA omega-3 fatty acids, far exceeding the daily recommended intake. Additionally, algal oil, derived from algae, is one of the few vegan sources of both EPA and DHA.
By including these plant-based sources of omega-3 in your diet, you can ensure that you are meeting your omega-3 needs while following a vegetarian or vegan diet.
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Iron and zinc deficiencies
Iron and zinc are essential for good health, but many people are deficient in them. Well-planned vegetarian diets are considered adequate for all stages of the life cycle, but the bioavailability of these minerals in vegetarian diets is often poor.
Some people may be predisposed to iron and zinc deficiency due to nondietary factors such as chronic inflammation, parasitic infections, being overweight, and genetic haemoglobin disorders. To reduce the risk of deficiency, the content and bioavailability of iron and zinc should be enhanced in vegetarian diets.
Iron
Iron is a necessary nutrient for many bodily functions. An iron deficiency can cause low energy, breathlessness, headaches, irritability, dizziness, or anemia. The recommended dietary allowance (RDA) for iron is about 8–18 milligrams (mg) daily, depending on age and sex. For people who are pregnant or nursing, this increases to 9–27 mg per day.
Vegetarians can obtain iron from dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, wholegrain cereals and breads, and other iron-fortified products. To maximise iron absorption, eat cooked vegetables with vitamin C-rich foods. Tomatoes contain more iron when dried or concentrated, and potatoes have higher iron when unpeeled. Sweet potatoes offer a good amount of iron even when peeled. Spinach is also a good source of iron, with one cup of cooked spinach containing 6.4 milligrams of iron.
Zinc
Zinc is a trace mineral found abundantly throughout all body tissues and fluids. A zinc deficiency could lead to hair loss, more infections, and poor wound healing. In the UK, the recommended daily zinc intake for adults is 7 mg for women and 9.5 mg for men.
Good sources of zinc for vegetarians include whole grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals and dairy products. Soaking and sprouting beans, grains, and seeds can reduce phytate, an inhibitor of zinc absorption. Modern processing methods such as leavening and fermentation can also achieve a molar ratio of phytate to zinc of below 12, so bioavailability is less of an issue.
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Iodine and vitamin D
Iodine is an essential mineral that the body uses to produce thyroid hormones, which control how fast your cells work. It is also required for growth and brain development during pregnancy and childhood. The recommended daily iodine intake for adults in the UK is 140 mcg, while the US recommended daily intake is 220 mcg.
Iodine is found inconsistently in plant foods, depending on the iodine content of the soil. The soil in many countries is low in iodine, so some brands of table salt are iodized. However, public health authorities recommend reducing salt intake, as it has been linked to high blood pressure and an increased risk of heart disease and stroke. Seaweed is another rich source of iodine, but regular consumption is not recommended due to the variable iodine content and the potential for arsenic toxicity.
To ensure adequate iodine intake, vegans and vegetarians can opt for a daily supplement containing iodine, ideally in the form of potassium iodide or potassium iodate, with a recommended upper limit of 150 mcg. Milk alternatives fortified with iodine are another option, providing around 25 mcg per 100 mL.
Vitamin D is crucial for several bodily functions, but it is naturally present in few foods, and vegetarian or vegan sources are particularly scarce. Spending time in the sun is a great way to boost your vitamin D levels, as your skin can produce vitamin D when exposed to the sun's ultraviolet B (UVB) rays. However, this may not be practical for everyone due to geographical location, climate, or the potential risks associated with excess sun exposure, such as skin cancer.
Vegetarians can obtain vitamin D from egg yolks, with higher levels found in eggs sourced from chickens fed vitamin-D-enriched feed or allowed to roam outdoors. Wild mushrooms are another source, as they can produce vitamin D when exposed to UV light. However, it is important to only consume wild mushrooms from specialty stores or farmers' markets unless you are trained to identify edible varieties. Vitamin D-enriched or fortified foods, such as certain cheeses, and supplements are also options to ensure adequate intake.
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Frequently asked questions
Supplements that can help vegetarians meet their daily nutrient requirements include:
- Vitamin B12
- Vitamin D
- Iron
- Zinc
- Calcium
- Iodine
- Long-chain omega-3 fatty acids
Vitamin B12 is found almost exclusively in animal products, so vegetarians may need to rely on supplements to meet their needs. However, some plant-based sources of vitamin B12 include unwashed organic produce, mushrooms grown in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast.
Vitamin B12 is important for nerve function, DNA synthesis, red blood cell production, protein metabolism, and the formation of oxygen-transporting red blood cells. A deficiency in vitamin B12 can lead to anemia, nervous system damage, infertility, and bone and heart disease. If you experience any of these symptoms, it is important to consult your doctor to determine if you need to supplement your diet with vitamin B12.
Calcium can be obtained from various vegetarian-friendly foods, including soybeans, white beans, tofu, and calcium-fortified plant-based milk alternatives such as soy, rice, and oat drinks. However, research has found that vegan diets are associated with inadequate calcium intake, so supplementation may be necessary for some individuals.
