Vitamins Vegans Need To Supplement In Their Diet

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 required by the body. However, some vitamins and minerals may need to be supplemented.

Vitamin B12 is found in foods of animal origin. Fortified foods and supplements are the only reliable sources of this vitamin for vegans. Deficiency of Vitamin B12 can lead to anaemia and nervous system damage.

Vitamin D is another vitamin that may need to be supplemented. It is vital for muscle and immune system function and helps maintain healthy bones and teeth.

Iodine is required for making thyroid hormones, which are important for metabolism and growth. Vegans are at a higher risk of iodine deficiency.

Selenium is often found to be low in UK diets, including vegan diets. It is important for normal thyroid function, sperm production, supporting the immune system, and maintaining healthy hair and nails.

Long-chain Omega-3 fatty acids are beneficial for heart health, brain function, and eye health. It can be difficult to get sufficient Omega-3 on a vegan diet, so a supplement may be beneficial.

Calcium is essential for regulating muscle contractions, nerve transmission, blood clotting, and maintaining strong bones and teeth. Vegans may be at a higher risk of bone fractures due to lower average calcium intakes.

Iron is important for red blood cell production, and a deficiency can lead to anaemia. Vegans may be at a higher risk of iron deficiency due to lower iron stores.

Zinc has a vital role in growth, healthy hair and nails, normal vision, fertility, brain function, and immunity. The body does not store zinc, so a daily supply is needed.

In conclusion, while a well-planned vegan diet can provide most essential nutrients, supplementation of certain vitamins and minerals may be necessary to ensure adequate intake and maintain overall health.

Vitamin B12

The daily recommended intake is 2.4 mcg per day for adults, 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 commonly include plant milks, soy products, breakfast cereals, and nutritional yeast.

It's important to keep in mind that vitamin B12 is best absorbed in small doses. Thus, the less frequently you ingest vitamin B12, the more you need to take.

This is why vegans who are unable to reach the recommended daily intake using fortified foods should opt for a daily supplement providing 25–100 mcg of cyanocobalamin or a weekly dosage of 2,000 mcg.

Those wary of taking supplements may find it reassuring to get their blood levels of vitamin B12 checked before taking any.

Finally, your ability to absorb vitamin B12 decreases with age. Therefore, the Institute of Medicine recommends that everyone over the age of 51—vegan or not—should consider fortified foods or a vitamin B12 supplement.

Vitamin D

In addition, because of the known negative effects of excess UV radiation, many dermatologists warn against using sun exposure to boost vitamin D levels. The best way to ensure you're getting enough vitamin D is to get your blood levels tested. If you are unable to get enough from fortified foods and sunshine, consider taking a daily vitamin D2 or vegan vitamin D3 supplement.

Iodine

The recommended daily iodine intake for adults is 140 micrograms (mcg) per day in the UK, and 150 mcg per day in the US. However, vegans are considered at risk of iodine deficiency, as it is mostly found in animal products like seafood, dairy, and eggs.

The iodine content of plant foods varies depending on the amount of iodine in the soil they were grown in. Seaweed is an unusually rich source of iodine for vegans, with one to two sheets of nori providing the recommended daily intake. However, regular seaweed consumption is not recommended due to variable iodine content and the potential for excessive intake.

Instead, vegans can ensure adequate iodine intake by taking a daily supplement containing potassium iodide or potassium iodate, or by consuming iodine-fortified milk alternatives.

Calcium

The Recommended Dietary Allowance (RDA) for calcium is 1,000 mg per day for most adults, increasing to 1,200 mg per day for adults over 50.

While vegans can get calcium from plant sources, studies suggest that most do not get enough. This may be due to the fact that vegans do not consume dairy, which is a significant source of calcium for non-vegans.

Soy Products

Soybeans are naturally rich in calcium. Other soy products such as tofu, tempeh, and natto are also good sources. Tofu made with calcium sulfate is especially high in calcium.

Beans, Peas, and Lentils

In addition to being rich in fiber and protein, beans and lentils are good sources of calcium. Some varieties that are particularly high include white beans, pinto beans, and chickpeas.

Nuts

All nuts contain calcium, but almonds are one of the richest sources, providing 96 mg per 1/4 cup. Brazil nuts are another good option.

Seeds and Seed Butters

Seeds and their butters are also good sources of calcium. Tahini, a butter made from sesame seeds, is particularly high in calcium. Chia seeds are another good option, providing around 14% of the DV per ounce.

Grains

Some varieties of grains, such as amaranth and teff, are good sources of calcium. These gluten-free grains can be incorporated into a variety of dishes.

Seaweed

Seaweed, such as wakame and kelp, is another way to increase your calcium intake. However, seaweed may contain high levels of heavy metals and iodine, so it should be consumed in moderation.

Certain Vegetables and Leafy Greens

Some bitter vegetables, such as dark leafy greens and cruciferous vegetables, are rich in calcium. Examples include spinach, turnip greens, mustard greens, and collard greens. However, vegetables also contain antinutrients like oxalates, which can reduce calcium absorption. Low- and moderate-oxalate vegetables like broccoli and kale are better sources.

Fruits

Some fruits, such as figs, oranges, blackcurrants, blackberries, and raspberries, contain good amounts of calcium.

Fortified Foods and Drinks

Fortified foods and drinks are another way to increase your calcium intake. Examples include plant yogurts, certain cereals, and plant milks such as soy milk.

Blackstrap Molasses

Blackstrap molasses is a sweetener that is also a good source of calcium, providing 15% of the DV per tablespoon. However, it is high in sugar and should be consumed in moderation.

In summary, while it is possible to get enough calcium on a vegan diet, it may require careful planning to ensure you are meeting the recommended intake. If you are not consuming enough calcium-rich foods daily, a supplement may be needed.

Iron

Too little iron can lead to anaemia and symptoms like fatigue and decreased immune function.

The recommended daily allowance (RDA) for iron is 8 mg for adult men and post-menopausal women. It increases to 18 mg per day for adult women, and pregnant women should aim for 27 mg per day.

Because heme iron is more easily absorbed from your diet than non-heme iron, vegans are often recommended to aim for 1.8 times the normal RDA. That said, more studies are needed to establish whether such high intakes are needed.

Vegans with a low iron intake should aim to eat more iron-rich foods, such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds. Iron-fortified foods, such as cereals, enriched breads, and some plant milks, can further help.

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.

The best way to determine whether supplements are necessary is to get your hemoglobin and ferritin levels checked by your health practitioner.

Unnecessary intake of iron supplements can do more harm than good by damaging cells or blocking the absorption of other minerals. Extremely high levels can even cause convulsions, lead to organ failure or coma, and be fatal in some cases. Thus, it's best not to supplement unless it's truly necessary.

Vegans not getting enough iron from their diets should consider fortified foods or a supplement. However, overly high levels can be harmful, and iron supplements are not recommended for everyone.

Frequently asked questions