Leena Watts
A plant-based diet can be a healthy choice, but it's important to ensure you're getting all the essential nutrients your body needs. While a well-planned plant-based diet can provide a good range of nutrients, there are some key supplements that may be beneficial for those following this style of eating. This is because certain nutrients are more readily available from animal products, and plant-based diets can sometimes fall a bit short on specific nutritional needs.
| Characteristics | Values |
|---|---|
| Vitamin B12 | Found in animal products, fortified foods, and supplements |
| Vitamin D | Exposure to sunlight, fortified foods, and supplements |
| Calcium | Low-fat dairy foods, green leafy vegetables, fortified plant-based milk, and supplements |
| Iron | Beans, lentils, cruciferous vegetables, dried fruit, nuts, seeds, and supplements |
| Omega-3 fatty acids | Walnuts, flax seeds, chia seeds, hemp seeds, and soybeans |
| Zinc | Legumes, nuts, seeds, whole grains, and supplements |
| Iodine | Seaweed, iodized salt, and supplements |
What You'll Learn
Vitamin B12
Some plant-based sources of vitamin B12 include nutritional yeast, dried edible seaweed, and certain fortified foods such as plant milk, soy products, breakfast cereals, and nutritional yeast. However, it is important to note that nutritional yeast only contains vitamin B12 when it is fortified, and vitamin B12 may degrade if not stored properly.
The daily recommended intake of vitamin B12 for adults is 2.4 mcg, increasing to 2.6 mcg during pregnancy and 2.8 mcg while breastfeeding. For those unable to reach these levels through diet alone, a daily supplement providing 25-100 mcg of cyanocobalamin or a weekly dosage of 2,000 mcg is advised.
Additionally, it is worth noting that the ability to absorb vitamin B12 decreases with age. Therefore, it is recommended that everyone over the age of 50, regardless of their dietary preferences, consider consuming fortified foods or taking a vitamin B12 supplement.
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Vitamin D
The recommended daily allowance (RDA) for vitamin D for children and adults is 600 IU (15 mcg) per day. The elderly, as well as pregnant or lactating women, should aim for 800 IU (20 mcg) per day. However, some evidence suggests that the daily requirements may be higher than the current RDA.
For those following a plant-based diet, it is important to ensure adequate intake of vitamin D. This can be achieved through sun exposure, fortified foods, or supplements. Fortified foods that contain vitamin D include fat spreads, breakfast cereals, and unsweetened soya drinks. When choosing supplements, it is important to read the label to ensure the vitamin D is not of animal origin.
While sun exposure is a good source of vitamin D, many dermatologists warn against it due to the known negative effects of excess UV radiation. Therefore, the best way to ensure adequate vitamin D intake is to get your blood levels tested and consider taking a daily vitamin D2 or vegan vitamin D3 supplement if necessary.
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Calcium
Non-plant-based diets tend to get most of their calcium from dairy foods such as milk, cheese, and yoghurt. However, there are plenty of plant-based sources of calcium, including:
- Leafy green vegetables like broccoli, cabbage, and bok choy. Spinach and Swiss chard are not good sources of calcium due to their high oxalate content, which interferes with calcium absorption.
- Fortified unsweetened soya, pea, and oat drinks.
- Sesame seeds and tahini.
- Bread (in the UK, calcium is added to white and brown flour by law).
- Dried fruit, such as raisins, prunes, figs, and dried apricots.
- Calcium-set tofu.
- Fortified plant-based juices.
It is important to note that phytates and oxalates found in some foods can inhibit calcium absorption. Additionally, the body can only absorb 500mg of calcium at any given time, so it is recommended that vegans aim to consume at least 525 mg of calcium per day to reduce the risk of bone fractures. If you are unable to meet the RDA through diet or fortified foods alone, a calcium supplement of about 500 mg per day may be recommended.
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Iron
There are two forms of dietary iron: heme and non-heme. Heme iron is derived from haemoglobin and is only available from animal products, whereas non-heme iron is found in plant sources and some animal foods like dairy and eggs. Heme iron is absorbed more efficiently by the human digestive system, but it has been linked to the development of several types of cancer.
On a plant-based diet, you need more iron because you are taking in non-heme iron, which your body does not absorb as easily as heme iron. When following a vegan diet, it is recommended that you consume up to 1.8 times the amount of iron recommended for meat-eaters.
Good plant-based sources of iron include:
- Legumes
- Nuts and seeds
- Leafy greens (spinach, kale, Swiss chard, and beet greens)
- Broccoli
- Brussels sprouts
- Potato skins
- Whole grains (quinoa, amaranth, spelt, and oats)
- Prunes
- Wholemeal bread and flour
- Fortified breakfast cereals
- Dried fruits, such as apricots, prunes, and figs
To enhance iron absorption, pair iron-rich foods with a source of vitamin C, such as lemon juice or citrus fruits. Additionally, using cast-iron pots and pans for cooking can also increase iron intake.
It is important to note that excessive iron intake can be harmful, and iron supplements are not recommended for everyone. The best way to determine if you need supplements is to get your hemoglobin and ferritin levels checked by a healthcare professional.
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Omega-3s
Omega-3 fatty acids are essential for human health. They are typically split into two categories: essential omega-3 fatty acids and long-chain omega-3 fatty acids. Alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid, meaning your body cannot produce it and must be obtained from your diet. ALA is found in certain plant foods, including walnuts, flax seeds, chia seeds, hemp seeds, and soybeans.
On the other hand, long-chain omega-3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are not considered essential because your body can produce them from ALA. However, studies suggest that the conversion rate of ALA to EPA and DHA is relatively low, ranging from 2-10% and 2-5%, respectively. EPA and DHA are primarily found in animal products, especially fatty fish and fish oil.
Omega-3 fatty acids play a crucial role in maintaining a healthy heart and reducing the risk of heart disease. Additionally, they are important for brain development and function, as well as reducing the risk of inflammation, depression, breast cancer, and attention deficit hyperactivity disorder (ADHD).
Since EPA and DHA are predominantly found in animal sources, those following a plant-based diet may need to consider taking an omega-3 supplement to ensure adequate intake. Algae oil supplements are recommended for vegans to meet the suggested intake of 200-300 mg per day.
It is worth noting that while plant sources of omega-3 fatty acids (ALA) may not provide the same heart health benefits as those in oily fish, consuming them as part of a balanced diet is still beneficial.
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Frequently asked questions
It is recommended that you consult a dietitian nutritionist to discuss your specific nutrient needs, but some general supplements that are often suggested for plant-based diets include vitamin B12, vitamin D, and omega-3 fatty acids.
Vitamin B12 is found naturally in animal products, so those following a plant-based diet may become deficient over time unless they supplement with pills, shots, or foods high in B12, like nutritional yeast. Vitamin B12 is important for many bodily functions, including the production of red blood cells and the maintenance of a healthy nervous system.
Omega-3 fatty acids are important for heart health and brain health. While plants contain alpha-linolenic acid (ALA), the plant form of omega-3, the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are mostly found in animal products. Supplementing with EPA and DHA can help ensure adequate intake of these important fatty acids.
