Vegan Diets: Essential Vitamins Missing And How To Get Them

A vegan diet can be a healthy choice, but it may lack some important nutrients. Vitamin B12 is one of the most well-known nutrients that are deficient in vegan diets. Vitamin B12 is almost exclusively found in animal-sourced foods such as fish, meat, dairy, and eggs. Vegans who do not take supplements are at a higher risk of vitamin B12 deficiency, which can lead to impaired brain function, neurological disorders, and even heart disease.

In addition to vitamin B12, vegans may also need to supplement their diet with vitamin D3, creatine, carnosine, DHA, and heme iron. These nutrients are either difficult or impossible to obtain in adequate amounts from plant-based foods alone.

A well-planned vegan diet that includes a variety of nutrient-dense plant foods, along with appropriate supplementation, can help ensure that vegans get all the necessary nutrients to maintain their health.

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 nutritional yeast. However, these sources may not provide enough vitamin B12 on their own, and supplements may be necessary to ensure adequate intake.

Vitamin D3

• Sun Exposure: Spending time in the sun is one of the best ways to get enough vitamin D3. Our bodies produce vitamin D3 when the sun's rays hit our skin. However, it is important to practice sun safety by wearing protective clothing, using sunscreen, and avoiding excessive sun exposure, as it can increase the risk of skin cancer.
• Vegan Supplements: There are vegan-friendly vitamin D3 supplements available, often sourced from lichen, a combination of fungus and algae. These supplements can help boost vitamin D3 levels and are a convenient option for those who may not get enough sun exposure or prefer not to rely on sun exposure for their vitamin D3 needs.
• Fortified Foods: Some foods are fortified with vitamin D3, including certain plant-based milk alternatives like soy milk, rice milk, and almond milk. Fortified breakfast cereals and orange juice can also contribute to your vitamin D3 intake. However, it is important to read labels, as not all brands fortify their products with vitamin D3.
• Mushrooms: Mushrooms are one of the few non-animal sources of vitamin D3. When exposed to ultraviolet light during growth, mushrooms can contain a significant amount of vitamin D3. Check the labels when purchasing mushrooms to ensure they are a good source of this nutrient.

It is recommended to speak with a healthcare professional before starting any supplements, especially if you have concerns about vitamin deficiencies. They can advise you on the appropriate dosage and provide guidance based on your individual needs.

Calcium

According to a systematic review and meta-analysis, vegans have a lower calcium intake than vegetarians and omnivores. This finding suggests that vegans should monitor their calcium intake.

However, it's important to note that the link between calcium intake and bone fractures is not straightforward. A 2015 review in the British Medical Journal reports that "dietary calcium intake is not associated with risk of fracture, and there is no clinical trial evidence that increasing calcium intake from dietary sources prevents fractures." Similarly, a 2019 review article in the Medical Journal of Australia did not support calcium supplementation as a way to prevent bone fractures.

Vegan bone health and calcium intake is a complex topic, and other factors such as vitamin B12 and D supplementation, protein intake, and BMI may also play a role in bone health.

While calcium is important for bone health, it's worth noting that dairy products, which are often recommended for their calcium content, come with baggage. Dairy is the number one source of saturated fat in the United States, and numerous studies have linked dairy to increased health risks, including asthma, heart disease, and certain cancers.

Iron

There are two types of iron: heme iron, which comes from animal products, and non-heme iron, which comes from plants. Heme iron is more easily absorbed by the body, so vegans may need up to 1.8 times more iron than meat-eaters to meet their daily requirements.

The recommended dietary allowance (RDA) for iron is 8-18 milligrams per day for males and females, depending on age and sex. However, vegans typically need about 1.8 times more iron than this, as non-heme iron from plants is harder to absorb. So, a vegan diet should include plenty of iron-rich plant foods to meet these requirements.

Good sources of non-heme iron include:

• Legumes (beans, peas, and lentils)
• Nuts and seeds
• Vegetables (especially leafy greens, potatoes, and tomatoes)
• Fruits (such as dried apricots, raisins, dates, and mulberries)
• Whole grains (such as fortified cereals, quinoa, and oatmeal)
• Soy-based products (such as tofu and tempeh)

To enhance the absorption of non-heme iron, it is recommended to pair iron-rich foods with vitamin C-rich foods. Vitamin C improves the absorption of iron.

Additionally, avoiding coffee and tea with meals is advised, as they can reduce iron absorption. Soaking, sprouting, and fermenting grains and legumes can also improve iron absorption by reducing the amount of phytates in these foods.

Omega-3 fatty acids

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish and seafood sources of omega-3 tend to be higher in DHA and EPA, while plant sources are typically higher in ALA.

ALA is not as active in the body and must be converted into EPA and DHA to bestow the same health benefits. Unfortunately, the body's ability to convert ALA is limited. Therefore, it is crucial to consume sources of each omega-3.

Vegan sources of ALA include chia seeds, flax seeds, hemp seeds, walnuts, walnut oil, canola oil, broccoli and leafy greens. Chia seeds and flax seeds are particularly rich in ALA, with just one ounce (28 grams) of chia seeds far exceeding the daily recommended intake of omega-3 fatty acids.

While the above-mentioned seeds, walnuts and oils are rich sources of ALA, they don't contain any DHA or EPA. Although scientists don't currently regard DHA and EPA as essential dietary nutrients, they are vital fats for long-term brain health. DHA and EPA supplements are available, and these are usually made from fish oil. However, fish obtain DHA and EPA from algae, and there are several vegan brands of DHA/EPA that are algae-derived.

In addition to the above-mentioned vegan sources of ALA, there are also some plant foods that contain DHA and EPA. These include seaweed, nori, spirulina and chlorella.

Frequently asked questions