Important Vitamins and Minerals for Vegans To Lookout For

To start food will forever be superior to supplements, if you can get it from food eat the food! If you can’t then supplements are great. In this post, we’re going to go through common vitamin and mineral deficiencies seen in vegans (& some vegetarians) as well as top foods to add to your diet. 

This post does not have all of the vitamins and minerals that vegans could be deficient in but has what I think are the most important ones to look out for. 

B12- obvi at this point, I think the majority of people know that B12 is a biggy. Ahem if you are vegan or vegetarian and not taking a supplement or eating B12-fortified food pls start rn. B12 is important for DNA production, nerve function, and in the making of red blood cells so get yours today!

Foods: nutritional yeast, fortified plant-based milk (specifically soy and almond), plant-based meats, chlorella, tempeh, fortified cereals 

Iron- another obvious one, the main source of iron is meat but vegetables do contain some as well. Studies have found that male vegans seem to have similar iron levels to omnivores when compared to female vegans. Female vegans are more prone to iron deficiency than female omnivores1. The reason vegans have low iron is because plant-based iron is less bioavailable than animal iron (non-heme vs heme iron). To maximize iron absorption eat iron with vitamin C and don’t drink coffee, tea, or coca because tannins in these foods reduce iron availability (1).

Foods: spinach, beans (specifically soybeans, lentils, and white beans), broccoli, brussels sprouts, and potatoes to name a few (2). 

Iodine- Iodine is a mineral that I feel is kind of forgotten but it’s so important! Iodine plays an essential role in thyroid function and metabolism1. Interestingly, studies have shown that vegans either have very high iodine levels or very low iodine levels, for example, one study found that 80% of vegans were iodine deficient, while another study found that a few vegans had very high iodine levels (due to seaweed)1. An iodine deficiency can cause you to have low thyroid hormones, which can cause you to feel tired, put on weight, and feel depressed. If you currently do not eat foods with iodine now is a great time to start!  

Food sources: seaweed, sea vegetables, and iodized salt

Vitamin D- the sunshine vitamin! Vitamin D is important for bone building (the body can’t absorb calcium without it!) and reducing inflammation. Vitamin D is found in animal products (eggs, milk, liver) but not in many plants. Compared to omnivores vegans tend to have lower serum D levels (one study found vegans have 1/4th the intake of omnivores3). These lower levels could be because D2 (the form of vitamin D found in plants) is not as bioavailable as D3 (the form found in animals). One article suggested that vegans take a vitamin D supplement or make sure to eat vitamin D-fortified foods, especially in the winter due to lower levels seen during this time (3). 

Foods: mushrooms, fortified plant milk, orange juices, and cereals 

Supplements: D2 is a vegan-friendly option 

Calcium- Calcium for your bones (duh) but also important for your heart, muscles, and nerve cells. Calcium is found in dairy products as well as most vegetables (bioavailability depends on oxalate content). Compared to omnivores and vegetarians, vegans have a higher risk of bone fractures, however, one study found that when vegans consume >525 mg of calcium per day they have the same fracture rates as omnivores4! So make sure to add in some high-calcium foods and/or take a supplement! 

Foods: chia seeds, soy milk, tofu (especially calcium set tofu), beans, bok choy 

Supplements: look for calcium citrate (more easily absorbed) 

Omega-3- you’ve heard of her, she's known for brain health, reducing inflammation, and eyesight to name a few. There are 3 main omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in plants whereas EPA and DHA are mostly found in fatty fish, all 3 forms are important to health. Most studies have found that vegans consume low to no EPA or DHA unless they take supplements (5). Of note, humans can convert ALA to EPA and/or DHA but the conversion rate is about 5-8% (5) (very low). While vegans seem to get plenty ALA, supplementing for EPA and DHA is the only way to get all 3 omega-3s. 

Foods: flaxseeds, hempseeds, walnuts, and soy (all ALA) 

Supplements: fish oil (not vegan obvi) and algal oil (EPA and DHA) 

Creatine- okay this one is a bonus but creatine supplements can be great for vegan and vegetarian athletes. Creatine helps with muscle growth, strength, and recovery (1). Studies have found that vegans and vegetarians benefit more from creatine supplements than meat-eaters. This is because creatine is found naturally in all animal products but not in any plants. Yes, the body does make creatine but when you do not eat animals it cannot make as much as it otherwise would. If you’re into high-intensity exercising (weight lifting, sprinting, etc) creatine might be for you! 

Supplements: creatine monohydrate (don’t ask me how but it’s vegan firendy!) 

The Case For Protein

I feel like a lot of non-vegans or would-be vegans worry that they would not get enough protein in their diet if they were vegan. But do not fear! One systematic review of vegan diets found that while 27.3% of vegans in the study were below the recommended protein intake range (at least 15% of calories), 64.5% of vegans met the recommended daily protein intake, and 8.1% of vegans’ intake of protein was reported to be above the recommended range (4). So yeah it’s totally possible to get plenty of protein when vegan, especially when eating a varied, well-planned diet (ie a little of everything). 

Foods: soy (edamame, tofu, etc), quinoa, beans, lentils, nuts, and nut butters to name a few. 

Resources 

1. Rogerson, David. “Vegan diets: Practical advice for athletes and exercisers.” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, 3 Jan. 2017, https://doi.org/10.1186/s12970-017-0192-9. 
   

2. Petre, Alina. “Vegetarian Foods That Are Loaded with Iron.” Healthline, Healthline Media, 20 July 2023, www.healthline.com/nutrition/iron-rich-plant-foods#legumes. 
   

3. Craig, Winston J. “Health effects of vegan diets.” The American journal of clinical nutrition vol. 89,5 (2009): 1627S-1633S. doi:10.3945/ajcn.2009.26736N
   

4. Bakaloudi, Dimitra Rafailia, et al. “Intake and adequacy of the vegan diet. A systematic review of the evidence.” Clinical Nutrition, vol. 40, no. 5, May 2021, pp. 3503–3521, https://doi.org/10.1016/j.clnu.2020.11.035. 
   

5. Burns-Whitmore, Bonny et al. “Alpha-Linolenic and Linoleic Fatty Acids in the Vegan Diet: Do They Require Dietary Reference Intake/Adequate Intake Special Consideration?.” Nutrients vol. 11,10 2365. 4 Oct. 2019, doi:10.3390/nu11102365