Vegan Diets: Essential Supplements You Need To Take

A vegan diet is based on plants and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs. A well-planned and balanced vegan diet can provide most of the essential nutrients you need. However, there are some vitamins and minerals that deserve particular attention to ensure you get enough of them from your diet or from a supplement.

- Vitamin B12: This vitamin is mainly found in animal products, and vegans are at a higher risk of developing a vitamin B12 deficiency. Fortified foods such as nutritional yeast flakes, yeast extract, breakfast cereals, and plant-based milk alternatives are good sources of vitamin B12 for vegans. However, a vitamin B12 supplement is often recommended for those following a vegan diet.

- Vitamin D: Vitamin D is vital for muscle and immune function and helps maintain healthy bones and teeth. It can be challenging to get enough vitamin D on a vegan diet as it is mainly found in animal products and fortified foods. Sun exposure is another way to get vitamin D, but supplementing with vitamin D2 or vegan vitamin D3 is also recommended.

- Long-chain Omega-3 fatty acids: Omega-3 fatty acids are important for heart health, brain function, and eye health. While there are plant sources of the short-chain omega-3s, it can be difficult to get sufficient amounts of the long-chain omega-3s, such as EPA and DHA, on a vegan diet. Supplementing with algae oil is recommended for vegans to ensure adequate intake.

- Iron: Iron is important for red blood cell production, and vegans may be at a higher risk of iron deficiency anaemia. This is because iron from plant-based sources (non-heme iron) is not as easily absorbed by the body as iron from animal products (heme iron). Including vitamin C-rich foods with iron-rich plant foods can help improve iron absorption.

- Calcium: Vegans may struggle to get enough calcium through diet alone as it is mainly found in dairy products. Good vegan sources of calcium include firm tofu, calcium-fortified plant-based drinks and yoghurts, sesame seeds and tahini, almonds, and green leafy vegetables like kale and broccoli.

- Zinc: Zinc is important for growth, immune function, wound healing, and blood clotting. It is not stored in the body, so a daily supply is needed. Vegan diets may be lower in zinc as many zinc-rich foods are not vegan-friendly. Legumes, nuts, seeds, whole grains, tofu, and fortified foods like breakfast cereals can provide zinc for vegans.

- Iodine: Iodine is used by the body to create thyroid hormones, which are important for metabolism and growth. Vegans are at a higher risk of iodine deficiency as iodine is mainly found in animal products and fortified foods. Including iodine-fortified plant milk alternatives and iodized salt in the diet can help ensure adequate iodine intake.

Vitamin B12

• Fortified foods such as nutritional yeast flakes, yeast extract, breakfast cereals, plant-based milk alternatives, and spreads
• Unwashed organic produce, mushrooms grown in B12-rich soils, nori, spirulina, chlorella, and nutritional yeast

The recommended daily intake of vitamin B12 for adults is 2.4 mcg, 2.6 mcg during pregnancy, and 2.8 mcg while breastfeeding. It is important to note that vitamin B12 is best absorbed in small doses, so it is recommended to ingest it daily or weekly rather than in larger doses less frequently.

Vitamin D

If you are unable to get enough sun exposure, it is recommended to supplement with vitamin D2 or vegan vitamin D3. Vitamin D3 is the type synthesized by the human body and is considered more effective in raising blood levels of vitamin D.

Calcium

While it is true that non-vegans get most of their calcium from dairy foods such as milk, cheese, and yoghurt, vegans can obtain sufficient calcium from plant sources. Good sources of calcium for vegans include green, leafy vegetables like broccoli, cabbage, and kale, although it is worth noting that spinach is not a good source of calcium as the body cannot digest it all. Other plant sources of calcium include fortified unsweetened soya, pea, and oat drinks, sesame seeds and tahini, dried fruit such as raisins, prunes, figs, and dried apricots, and bread (in the UK, calcium is added to white and brown flour by law).

It is worth noting that studies tend to agree that most vegans do not get enough calcium. One theory is that vegans have lower calcium needs than omnivores because they do not need this mineral to neutralize the acidity produced by a meat-rich diet. However, more research is needed to evaluate how meatless diets affect daily calcium requirements. Nevertheless, evidence suggests that vegans consuming less than 525 mg of calcium per day tend to have an increased risk of bone fractures. For this reason, all vegans are encouraged to aim for the RDA, ensuring they consume at least 525 mg of calcium daily. Calcium supplements should be used if this cannot be achieved through diet or fortified foods alone.

Iron

There are two forms of iron: heme and non-heme. Heme iron is only available from animal products, whereas non-heme iron is found in plants. As heme iron is more easily absorbed, vegans are often recommended to aim for 1.8 times the normal recommended daily amount.

Vegan sources of iron include:

• Cruciferous vegetables
• Beans
• Peas
• Dried fruit
• Nuts
• Seeds
• Iron-fortified foods, such as cereals, enriched breads, and some plant milks

Additionally, using cast-iron pots and pans to cook, avoiding tea or coffee with meals, and combining iron-rich foods with a source of vitamin C can help boost iron absorption.

It is important to note that unnecessary iron intake can be harmful, and iron supplements are not recommended for everyone. The best way to determine whether supplements are necessary is to get your hemoglobin and ferritin levels checked by a healthcare professional.

Iodine

Vegans are considered at risk of iodine deficiency, and studies report that vegans have up to 50% lower blood iodine levels than vegetarians. The recommended daily intake of iodine for adults is 150 mcg, 220 mcg for pregnant women, and 290 mcg for breastfeeding women.

If you are vegan and do not want to consume iodized salt or eat seaweed several times a week, you should consider taking an iodine supplement to meet your daily iodine requirements.

Frequently asked questions