A vegan diet can be a healthy choice, but it's important to be aware of some key vitamins and minerals that may be lacking in a plant-based diet. While a varied and balanced vegan diet can provide all the necessary nutrients, certain supplements may be beneficial to ensure adequate intake. Here are some vitamins and minerals to consider:
- Vitamin B12: This vitamin is essential for nerve health, energy levels, and DNA production. It is mainly found in animal products, so vegans may need to include fortified foods or take a B12 supplement.
- Vitamin D: The sunshine vitamin is important for immune function, bone health, and muscle function. It is naturally present in oily fish, eggs, and dairy, which are excluded from a vegan diet. Sun exposure can help, but supplements are often recommended, especially during autumn and winter.
- Omega-3 fatty acids: These are important for brain and eye health and may be beneficial for reducing the risk of inflammation, depression, and certain diseases. While plant sources like flax seeds and chia seeds provide omega-3s, the conversion to the active forms EPA and DHA may be limited. Algae oil supplements can help ensure adequate levels.
- Iron: Iron is crucial for red blood cell production and carrying oxygen in the blood. Vegan diets may be lower in iron, and its absorption from plant sources is less efficient. Including iron-rich plant foods and using cast-iron cookware can help, but supplements may be necessary for some individuals.
- Calcium: This mineral is essential for bone and teeth health and plays a role in muscle function and heart health. While vegans can obtain calcium from leafy greens and fortified plant-based milk and juices, they may need to monitor their intake and consider supplements if levels are insufficient.
- Iodine: Iodine is crucial for thyroid function and metabolism. Seaweed and iodized salt are good vegan sources, but an iodine supplement may be beneficial to ensure adequate intake.
- Selenium: Selenium is a mineral with antioxidant properties and plays a role in immune function and energy production. Brazil nuts are an excellent source, but other plant sources provide smaller amounts. A supplement may be considered if nut allergies or other dietary restrictions are an issue.
Characteristics | Values |
---|---|
Vitamin B12 | 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy, and 2.8 mcg per day while breastfeeding |
Vitamin D | 600 IU (15 mcg) per day for adults, 800 IU (20 mcg) per day for pregnant or lactating women |
Long-chain omega-3s | 200-300 mg per day |
Iron | 8 mg for adult men and post-menopausal women, 18 mg per day for adult women, and 27 mg per day for pregnant women |
Calcium | 1000 mg per day for most adults, 1200 mg per day for adults over 50 |
Zinc | 8-11 mg per day for adults, 11-12 mg for pregnant women, and 12-13 mg for lactating women |
Iodine | 150 mcg per day for adults, 220 mcg per day for pregnant women, and 290 mcg per day for lactating women |
What You'll Learn
Vitamin B12
The recommended daily intake of vitamin B12 for adults is 2.4 mcg per day, 2.6 mcg per day during pregnancy, and 2.8 mcg per day while breastfeeding. The only scientifically proven way for vegans to reach these levels is by consuming B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods include plant milks, soy products, breakfast cereals, and nutritional yeast.
It is important to note that vitamin B12 is best absorbed in small doses, so it is recommended to ingest it more frequently rather than in large doses. For those who are unable to reach the recommended daily intake through fortified foods, a daily supplement of 25-100 mcg of cyanocobalamin or a weekly dosage of 2,000 mcg is suggested.
Additionally, vitamin B12 deficiency can take years to develop, so it is recommended to get your blood levels of active B12 checked periodically, especially if you are not taking any vitamin B12 supplements. Methylmalonic acid (MMA) is an alternative marker for vitamin B12 status, as high intakes of seaweed, folic acid, or vitamin B6 can lead to inflated test results.
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Vitamin D
The recommended daily allowance (RDA) for vitamin D is 600 IU (15 mcg) per day for adults, and 800 IU (20 mcg) per day for pregnant or lactating women. However, some evidence suggests that the daily requirements may be higher than the current RDA.
There are limited food sources of vitamin D, and it can be difficult to meet the RDA through diet alone. Sun exposure is one way to boost vitamin D levels, but this may not be sufficient for everyone. Vitamin D supplements are a reliable way to ensure adequate intake, and they are recommended for everyone during the autumn and winter months.
Vegan sources of vitamin D include fortified foods such as fat spreads, breakfast cereals, and unsweetened soya drinks. Vitamin D2 supplements are likely adequate for most people, but vitamin D3 may be slightly more effective at raising blood levels of the vitamin.
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Omega-3s
Omega-3 fatty acids are an important part of a healthy diet. They are essential fats that play a role in supporting eye health, skin health, the immune system, and brain and nerve development. Omega-3s also help to reduce the risk of inflammation, depression, breast cancer, and attention deficit hyperactivity disorder (ADHD).
There are two categories of omega-3 fatty acids: 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 it can only be obtained from your diet. ALA is found in plant foods such as chia seeds, flax seeds, walnuts, hemp seeds, and soybeans.
The body uses ALA to make long-chain omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are mostly found in animal products like fatty fish and fish oil. However, the body can also convert ALA into these longer-chain omega-3 fatty acids. According to the European Prospective Investigation into Cancer and Nutrition (EPIC) Study, women following vegan diets had significantly more long-chain omega-3 fats in their blood compared to fish eaters, meat eaters, and ovo-lacto-vegetarians. This suggests that vegans can still obtain adequate amounts of EPA and DHA through the conversion of ALA.
While it is possible for vegans to get enough omega-3s through their diet, some may choose to supplement with algae or microalgae oil to ensure adequate intake. This is especially important during pregnancy, breastfeeding, and childhood due to the role of omega-3 fats in brain, nerve, and eye development.
- Include a rich source of ALA in your daily diet, such as chia seeds, ground linseed, shelled hemp seeds, or walnuts.
- Limit your intake of omega-6 fats, which compete with omega-3s. Reduce your consumption of pumpkin seeds, sunflower seeds, and oils like sunflower, corn, and sesame oil.
- Consider taking an EPA and DHA supplement of 250 mg per day for adults. Microalgae supplements are a good option for vegans.
- Use vegetable (rapeseed) oil as your main cooking oil.
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Iodine
The recommended daily intake (RDI) of iodine for adult women is 150 mcg per day. However, this increases to 220 mcg for pregnant women and 290 mcg for nursing mothers.
For these reasons, an iodine supplement is considered the most reliable way to ensure you are getting enough iodine each day. This is especially important for pregnant and nursing women, as low iodine levels during these periods can delay a baby's motor and brain development.
Liquid iodine drops are a convenient way to meet your iodine requirements.
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Iron
The Recommended Daily Intake (RDI) of iron is 8mg per day for adult men and post-menopausal women. For adult women, it increases to 18mg per day, and pregnant women should aim for 27mg per day.
Vegan sources of iron include cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds. Iron-fortified foods such as cereals, enriched breads, and some plant-based milk can also help vegans meet their iron requirements. Cooking with cast-iron pots and pans, avoiding tea or coffee with meals, and combining iron-rich foods with vitamin C can also help boost iron absorption.
While it is important to get enough iron, excessive levels can be harmful. Extremely high levels of iron can cause convulsions, organ failure, coma, and even death. Therefore, it is recommended to get your hemoglobin and ferritin levels checked by a healthcare professional before taking iron supplements.
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Frequently asked questions
The most important vitamin for vegans to take is B12, as this is only found naturally in animal products. It is recommended to take 2.4 mcg per day for adults, 2.6 mcg per day during pregnancy, and 2.8 mcg per day while breastfeeding.
It is also recommended that vegans take a vitamin D supplement, as this is mostly found in oily fish, eggs and dairy products. The recommended daily dosage is 1000IU of vitamin D per 25kg of body weight.
Yes, vegans may also be lacking in long-chain omega-3s, iodine, iron, calcium, and zinc.
Iron is more easily absorbed by the body when it comes from meat, so vegans may need to consume more. Good vegan sources of iron include cruciferous vegetables, beans, peas, dried fruit, nuts, seeds, and iron-fortified foods such as cereals and plant milks.
Taking these supplements can help prevent vitamin deficiencies which can cause fatigue, weak immunity, constant coughs and colds, nerve damage, infertility, and bone and heart disease.