Vitamins To Complement Your Plant-Based Diet

A plant-based diet can be a sustainable approach to better health and well-being. However, it is important to ensure you are getting the right nutrients. While a well-balanced plant-based diet can provide all the macronutrients (carbohydrates, proteins, and fats) we need, there are a few vitamins and minerals that are more difficult to get through a vegan diet. These include vitamin B12, vitamin D, calcium, iodine, iron, and zinc. For example, vitamin B12 is not naturally obtained in a diet without animal foods, so those following a vegan diet may need to take a supplement or consume foods fortified with B12. Similarly, vitamin D is a fat-soluble vitamin that helps enhance the absorption of calcium, and while our bodies can produce it through exposure to sunlight, it can be difficult to get enough, especially during the winter months. Calcium is also more difficult to obtain on a plant-based diet as non-vegans get most of their calcium from dairy foods. However, vegans can get calcium from green leafy vegetables, fortified plant-based milk, tofu, and pulses.

Calcium

While non-vegans get most of their calcium from dairy foods, there are plenty of plant-based sources of calcium. Good sources of calcium for vegans include:

• Leafy green vegetables such as kale, cabbage, bok choy, and broccoli. However, spinach, Swiss chard, and okra are not good sources as they contain high levels of calcium that the body cannot digest.
• Fortified unsweetened soya, pea, and oat drinks.
• Calcium-set tofu.
• 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.

It is important to note that phytates and oxalates found in some foods can inhibit the absorption of calcium. Additionally, only 500mg of calcium can be absorbed by the body at any given time, so it is important to space out your calcium intake throughout the day.

If you are unable to get enough calcium from your diet, you may need to consider taking a calcium supplement. This is particularly important for vegans who consume less than 525 mg of calcium per day, as they have an increased risk of bone fractures.

Vitamin D

The recommended daily allowance (RDA) for vitamin D is 600 IU (15 mcg) per day for children and adults. However, the elderly and pregnant or lactating women should aim for a higher intake of 800 IU (20 mcg) per day. It is important to note that these values might be lower than what is actually required by the body, as some evidence suggests that daily requirements might be higher than the current RDA.

For those following a plant-based diet, it is important to ensure adequate intake of vitamin D, as it is primarily obtained through sun exposure and only a small number of foods naturally contain this nutrient. Spending 15 minutes in the midday sun without sunscreen is typically sufficient for most people to get their required vitamin D. However, those with limited sun exposure, such as the elderly, individuals with darker skin, those living in northern latitudes or colder climates, may not be able to produce enough. In these cases, it is recommended to include fortified foods in your diet, such as fat spreads, breakfast cereals, and unsweetened soya drinks with added vitamin D.

Vitamin B12

Some plant foods, such as unwashed organic produce, mushrooms grown in B12-rich soil, nori, spirulina, chlorella, and nutritional yeast, are often touted to be rich in vitamin B12. However, there is no scientific consensus on whether these plant sources provide an active form of vitamin B12 that is effective in humans. Nutritional yeast, for example, only contains vitamin B12 when it is fortified, and even then, the vitamin may degrade if exposed to light.

The recommended daily intake of vitamin B12 for adults is 2.4 mcg, but higher levels are often suggested as this vitamin is not easily absorbed. For pregnant individuals, the recommended intake is 2.6 mcg per day, and for those who are breastfeeding, it is 2.8 mcg per day.

It is important to note that vitamin B12 is best absorbed in small doses. Therefore, if you are unable to reach the recommended daily intake through fortified foods, it is advisable to opt for a daily supplement providing 25-100 mcg of cyanocobalamin or a weekly dosage of 2,000 mcg.

Additionally, as your ability to absorb vitamin B12 decreases with age, it is recommended that everyone over the age of 51—regardless of their dietary preferences—consider consuming fortified foods or taking a vitamin B12 supplement.

Iodine

Since it can be challenging to get enough iodine through a vegan diet, a supplement is often recommended. When choosing an iodine supplement, it is best to opt for one containing potassium iodide or potassium iodate, rather than seaweed as the source of iodine. Additionally, milk alternatives fortified with iodine can also help meet daily iodine requirements.

The recommended daily intake of iodine for adults is around 140-150 mcg. However, it is important to be cautious about consuming too much iodine, as it can lead to thyroid disorders.

Zinc

The concentration of zinc in plants varies based on its levels in the soil, so opting for food grown in healthy, organic soil may help boost zinc levels. Some methods of meal preparation can also help reduce the phytate content of plant foods, which binds to zinc in the intestine and limits absorption. These methods include sprouting, soaking, and fermenting.

Some zinc-rich foods that can be incorporated into a plant-based diet include:

• Legumes (beans, chickpeas, lentils)
• Soy (tofu, tempeh)
• Nuts and seeds (sunflower seeds, hemp seeds, pumpkin seeds, almonds)
• Whole grains (oats, whole wheat pasta, brown rice, wholemeal bread)
• Fortified foods (breakfast cereals, mock meat products)

Frequently asked questions