Vegan Diets: Mineral Deficiency And How To Combat It

A vegan diet is based on plants and foods made from plants, excluding all foods that come from animals, including dairy products and eggs. A well-planned vegan diet can be rich in fruits and vegetables and generally low in highly refined foods. However, a vegan diet may not contain all the necessary nutrients, and careful planning is needed to avoid nutritional deficiencies.

Vegans may need to take supplements for vitamin B12, vitamin D, iodine, and omega-3 fatty acids. They may also need to increase their intake of iron and calcium.

Vitamin B12 is essential for maintaining healthy blood and a healthy nervous system. It is almost exclusively found in animal-sourced foods, such as fish, meat, dairy products, and eggs. Vegans can get vitamin B12 from fortified foods, such as breakfast cereals and unsweetened soy drinks, or supplements.

Vitamin D helps regulate calcium and phosphate levels in the body, keeping bones, teeth, and muscles healthy. Vegans can get vitamin D from exposure to sunlight, fortified foods, and supplements.

Iodine is essential for thyroid function, and a deficiency can lead to miscarriage and serious problems in children. Vegans can get iodine from sea vegetables, such as dulse, nori, kombu, and kelp, and iodized salt.

Iron is essential for the production of red blood cells and is found in meat, fish, and eggs. Plant-based sources of iron include wholemeal bread, fortified breakfast cereals, dark green leafy vegetables, and dried fruits.

Calcium is needed for healthy bones and teeth and can be found in dairy products for non-vegans. Vegans can get calcium from green leafy vegetables, fortified plant milk, sesame seeds, tahini, and dried fruit.

In addition to supplements, a varied and balanced vegan diet can help ensure adequate nutrient intake. This includes eating at least five portions of fruit and vegetables daily, choosing fortified foods, and including beans, pulses, nuts, and seeds in the diet.

Vitamin B12

Vegans who do not take supplements are at a higher risk of vitamin B12 deficiency than vegetarians. To get sufficient amounts of vitamin B12, vegans must take supplements or eat fortified foods. Some plant foods that naturally contain vitamin B12 include nori seaweed, tempeh, and some fortified foods like yeast extracts.

The recommended daily allowance of vitamin B12 for adults is around 1.5 micrograms. Symptoms of deficiency include loss of appetite, weight loss, tiredness, and fatigue.

To ensure adequate vitamin B12 intake on a vegan diet, it is important to include sources such as fortified plant-based milk (soya, almond, etc.), fortified cereals, nutritional yeast, and yeast spreads like Marmite.

Iodine

However, there are still some vegan-friendly sources of iodine. Seaweed, for example, is an excellent source of iodine, as it absorbs iodine from seawater. One dried sheet of seaweed can contain between 40 and 60 mcg of iodine. Other vegan sources of iodine include fruits like strawberries, prunes, and cranberries, as well as vegetables like green beans, corn, and potatoes.

To ensure they are getting enough iodine, vegans may also consider taking an iodine supplement or consuming iodized salt.

Calcium

Vegans are often deficient in calcium because their bodies cannot absorb plant-based calcium as well as animal-based calcium. The recommended daily intake of calcium for adults is 700mg.

Vegans can get calcium from the following plant-based sources:

• Broccoli and other green leafy vegetables
• Fortified plant-based milk, such as soy and rice milk
• Fortified juice
• Tofu
• Tempeh
• Dried figs
• Sesame seeds and tahini
• Bread (in the UK, calcium is added to flour by law)
• Dried fruit, such as raisins, prunes, figs, and dried apricots

However, since these plant-based sources of calcium are not absorbed as efficiently as animal products, vegans may need to take a calcium supplement to increase their intake.

Iron

Good sources of iron for vegans include wholemeal bread and flour, breakfast cereals fortified with iron, dark green leafy vegetables such as watercress, broccoli, and spring greens, and dried fruits such as apricots, prunes, and figs.

To improve iron absorption, it is recommended to combine iron-rich foods with fruits and vegetables high in vitamin C, as vitamin C improves solubility. It is also suggested to avoid coffee, tea, cocoa, and certain spices like turmeric, coriander, chilies, and tamarind, as they contain polyphenols and phytates, which prevent absorption.

Omega-3 fatty acids

Fish and seafood sources of omega-3 tend to be higher in DHA and EPA, while plant sources are typically higher in ALA. Eating a variety of omega-3 foods is important for optimal health.

Health Benefits

• Cardiovascular system
• Respiratory system
• Immune system
• Endocrine system

According to a 2020 review, omega-3 also plays an important role in brain development, functioning, and aging. The review states that polyunsaturated fats (PUFAs) — including omega-3 and omega-6 — make up 20% of the brain’s overall weight.

The review also notes that an omega-3 deficiency has links to an increased risk of developing a range of mental health conditions, including attention deficit hyperactivity disorder (ADHD) and depression.

Food Sources

Fish and Seafood Sources

Fatty, oily fish is an excellent source of DHA and EPA. Examples of fish highest in omega-3 include:

• Mackerel
• Salmon
• Sardines
• Seabass
• Oysters
• Shrimp

Vegetarian and Vegan Sources

Plant-based sources of omega-3 typically contain only ALA. Some vegetarian and vegan food sources of omega-3 include:

• Seaweed and algae
• Chia seeds
• Hemp seeds
• Flaxseeds
• Walnuts
• Edamame beans
• Kidney beans
• Soybeans
• Wheat germ
• Fortified foods and beverages

Supplements

People who cannot meet their omega-3 dietary requirements and those who experience high levels of inflammation may benefit from taking omega-3 supplements. There are several types of omega-3 supplements to choose from, including:

• Fish oil
• Cod liver oil
• Krill oil
• Algae oil
• ALA supplements

Plant-Based Diets and Omega-3s

Plant-derived omega-3s come in the form of ALA—the only essential omega-3 fatty acid. The body naturally converts ALA into the longer-chain omega-3 fatty acids DHA and EPA.

Most people following plant-based diets have no problem getting enough omega-3s in their diets. One study found that people who follow vegan diets, on average, have intakes above the recommended amounts for omega-3 fats.

When it comes to measuring omega-3 levels, the likelihood of having lower EPA and DHA levels among vegans is, on average, higher; however, this does not extend to any known clinical relevance.

Frequently asked questions