Milly Gaines
A plant-based diet can provide all the essential vitamins and minerals needed for optimal health. However, there are certain nutrients that are more difficult to obtain through a vegan diet. These include vitamin B12, vitamin D, calcium, iodine, zinc, and iron. Vitamin B12, for example, is found naturally in animal products, so those following a vegan diet may need to supplement with pills, shots, or foods fortified with B12. Similarly, vitamin D is predominantly obtained through sun exposure or animal products, so vegans may need to consider supplementation. Calcium, which is essential for bone and teeth health, can be obtained through plant sources such as leafy greens and fortified plant-based milk, but the absorption rate is lower compared to dairy sources. Iodine, zinc, and iron are also important minerals that may require additional attention in a plant-based diet. Overall, a well-planned vegan diet that includes a variety of whole foods can provide adequate nutrition, but supplementation may be necessary for certain individuals or specific nutrients.
| Characteristic | Value |
|---|---|
| Vitamin B12 | Can be found in fortified foods, nutritional yeast, and supplements |
| Vitamin D | Can be obtained through sun exposure, fortified foods, and supplements |
| Vitamin K | Found in leafy green vegetables, asparagus, broccoli, lentils, and peas |
| Calcium | Found in leafy green vegetables, tofu, beans, tahini, and dried fruit |
| Iron | Found in wholemeal bread, fortified breakfast cereals, leafy green vegetables, and dried fruit |
| Iodine | Found in seaweed and iodized salt |
| Zinc | Found in beans, nuts, whole grains, legumes, and seeds |
What You'll Learn
Vitamin B12
- Protein metabolism
- Formation of red blood cells
- Nervous system health
- Formation of DNA
- Providing the body with energy
Deficiency in this vitamin can lead to several health issues, including:
- Anaemia
- Nerve damage
- Infertility
- Bone and heart disease
- Neurological disorders
- Pregnancy complications
The recommended daily intake of vitamin B12 is 2.4 mcg for adults, 2.6 mcg for pregnant women, and 2.8 mcg for breastfeeding women.
Vegetarians and vegans can get vitamin B12 from B12-fortified foods such as:
- Plant-based milk
- Breakfast cereals
- Nutritional yeast
- Seaweed
- Shiitake mushrooms
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Vitamin D
Unfortunately, natural food sources of vitamin D are limited, and even fortified foods are often insufficient to meet daily requirements. This could explain the worldwide reports of vitamin D deficiency among people following plant-based, vegetarian, and omnivorous diets alike. Aside from dietary sources, vitamin D can be obtained through sun exposure. Spending 15 minutes in the midday sun without sunscreen is usually sufficient for most people, except for those with limited sun exposure due to geographical location, skin colour, age, or health conditions.
For those who are unable to meet their vitamin D requirements through sun exposure and diet, supplementation may be necessary. Vegans, in particular, may need to consider taking a daily vitamin D2 or vegan vitamin D3 supplement, as vitamin D3 is typically derived from animal sources. However, it is always recommended to consult a healthcare professional before starting any new supplement regimen.
To ensure adequate vitamin D intake, individuals can include vitamin D-rich foods in their diet, such as fortified foods like plant-based milk, fat spreads, and breakfast cereals, as well as exposure to sunlight, especially during the spring and summer months.
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Iodine
The recommended daily intake of iodine for adults is 140-150 mcg (micrograms) per day. However, requirements are higher for pregnancy, breastfeeding, and childhood.
People on vegan diets are considered to be at risk of iodine deficiency, as studies report that vegans have up to 50% lower blood iodine levels than vegetarians. This is because the only foods considered to have consistently high iodine levels are iodized salt, seafood, seaweed, and dairy products, which are avoided on a vegan diet.
To ensure adequate iodine intake, vegans can opt for seaweed or iodized salt. Seaweed is an unusually rich source of iodine for vegans, with one and a half to two sheets (4 g) of nori providing the recommended daily intake. However, regular seaweed consumption is not recommended due to the variable amounts of iodine in different types of seaweed, with some types such as kelp containing excessive amounts.
Another option for vegans is to take an iodine supplement. A daily supplement containing potassium iodide or potassium iodate is recommended, with experts suggesting that the amount of iodine in supplements should not exceed 150 mcg.
In summary, while iodine is an important nutrient for overall health, vegans may need to pay special attention to their iodine intake due to limited food sources. Seaweed, iodized salt, and supplements are recommended ways to ensure adequate iodine intake on a vegan diet.
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Calcium
To ensure adequate calcium intake on a plant-based diet, aim to consume a variety of calcium-rich plant foods, such as dark, leafy greens, calcium-fortified plant-based milk, and tofu. It is also important to consider lifestyle factors that can affect calcium stores, such as high salt intake, excessive caffeine consumption, smoking, and long-term alcohol intake.
If you are unable to meet your calcium needs through diet alone, calcium supplements can be considered. However, it is always recommended to obtain calcium from food sources whenever possible, as they provide additional benefits such as energy, fibre, vitamins, minerals, and antioxidants.
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Iron
The recommended daily allowance (RDA) for males and females varies between 8-18 milligrams (mg) of iron per day, depending on age and sex. For people who are breastfeeding or pregnant, iron needs increase to 9-27 mg per day. Vegans need up to 1.8 times more iron than meat-eaters because non-heme iron from plants is not absorbed as well as heme iron.
- Legumes, such as beans, peas, and lentils
- Nuts and seeds
- Leafy greens, such as spinach, kale, Swiss chard, and beet greens
- Vegetables, including broccoli, Brussels sprouts, potatoes (especially their skins), and sweet potatoes
- Whole grains, including quinoa, amaranth, spelt, and oats
- Fruits, such as mulberries, olives, and prunes
- Fortified foods, such as cereals and breads
To boost iron absorption, it is recommended to consume iron-rich foods alongside vitamin C-rich foods. Cooking with cast-iron pots and pans, avoiding tea or coffee with meals, and including lysine-rich foods like legumes and quinoa in your diet can also help increase iron absorption.
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Frequently asked questions
The vitamins you need to focus on when eating a plant-based diet are vitamin B12, vitamin D, vitamin A, and vitamin K. Vitamin B12 is found naturally in animal products, so if your diet does not include any animal products, you may become deficient over time unless you supplement with pills, shots, or foods high in B12, like nutritional yeast. Vitamin D is produced by the body when the skin is exposed to enough sunlight, but it can also be found in fortified foods like orange juice, dairy products, or plant-based milk. Vitamin A and vitamin K are both fat-soluble vitamins and can be found in leafy green vegetables, orange and yellow vegetables, and fruits such as cantaloupe and apricots.
Minerals are inorganic elements that are just as important as vitamins. The minerals you should focus on when eating plant-based are iodine, calcium, iron, and zinc. Iodine is necessary for the production of thyroid hormones, which regulate multiple body functions. Calcium is needed to maintain healthy bones and teeth, and good sources include leafy green vegetables, calcium-set tofu, and sesame seeds. Iron is essential for the production of red blood cells, and good sources include wholemeal bread, fortified breakfast cereals, and dark green leafy vegetables. Zinc is critical for normal growth and development, immune function, and wound healing, and it can be found in legumes, nuts, seeds, and whole grains.
Omega-3 fatty acids are important for maintaining a healthy heart and reducing the risk of heart disease. While the best sources of omega-3 are oily fish and other animal products, vegans can get plant-based sources from ground linseed (flaxseed) oil, vegetable (rapeseed) oil, and walnuts.
While it is possible to get all the essential vitamins and minerals from a well-planned plant-based diet, some people may benefit from taking supplements. This is especially true for vitamin B12, vitamin D, and omega-3 fatty acids, which can be difficult to obtain in sufficient quantities from a plant-based diet alone.
