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 VEGANS AND VEGETARIANS: AVOIDING NUTRIENT DEFICIENCIES





 Switching to a vegan or vegetarian diet isn’t just a win for the planet—it’s one of the smartest choices you can make for your health. The science is clear: plant-based eaters often enjoy a lower risk of heart disease, experience less inflammation, and tend to feel lighter and more energized. But let’s be real—it’s not as simple as just piling your plate with broccoli and calling it a day. Thriving on plants takes a little strategy and some smart supplement picks.

What Should Plant-Based Eaters Pay Attention To?

Vitamin B12
This one’s non-negotiable. B12 keeps your nerves firing and your energy up, but plants don’t make it. If you’re vegan—or skip eggs and dairy—you’ll need to get B12 from fortified foods or a supplement. Most experts say: don’t gamble with this one. B12 deficiency is sneaky and common, so regular supplementation is the way to go.

Iron
Plants only offer non-heme iron, which your body doesn’t absorb as easily as the iron from animal foods. To keep your energy levels high, load up on lentils, beans, tofu, and dark leafy greens. Want to help your body soak up that iron? Pair these foods with something rich in vitamin C—like bell peppers, oranges, or strawberries.

Calcium
Ditching dairy? That’s fine, but you’ll need to be intentional. Go for calcium-fortified plant milks, calcium-set tofu, and certain leafy greens. Because calcium absorption varies from person to person, some folks need a supplement to hit their targets. And don’t forget vitamin K2—it helps keep calcium where it belongs (in your bones, not your blood vessels).

Omega-3s (ALA, EPA, DHA)
Fish get all the omega-3 hype, but you can find ALA in flaxseeds, chia seeds, walnuts, and canola oil. For the crucial EPA and DHA, an algae-based supplement is your best bet. Your brain and heart will thank you.

Vitamin D
Most people, regardless of diet, could use a vitamin D boost—especially if you live far from the equator or spend more time indoors. Look for vegan-friendly D2 or lichen-based D3, and get your levels checked now and then.

Zinc
You’ll get zinc from whole grains, legumes, nuts, and seeds. But it’s not as easy to absorb from plants, so soaking, sprouting, or fermenting your foods can help. If tests show you’re low, consider a supplement.

Iodine
If you’re not eating dairy, you’ll need to find new iodine sources. Try seaweed (but don’t overdo it), iodized salt, or a supplement.

Protein
Getting enough protein on a plant-based diet is totally doable. Mix it up with legumes, grains, nuts, and seeds. If you’re an athlete or older adult, keep a closer eye on your intake—or try a plant-based protein powder like soy or pea for a little extra insurance.

How to Supplement Like a Pro

Here’s the deal: taking supplements doesn’t mean you’re “doing it wrong.” It means you’re paying attention. The essentials:

  • Vitamin B12 (cyanocobalamin or methylcobalamin)

  • Vitamin D (especially in winter or if you’re rarely in the sun)

  • Optional: Algae-based omega-3s (EPA/DHA)

  • Iodine (if you skip iodized salt)

Getting bloodwork done a couple times a year can help you fine-tune your supplement game, especially for iron, vitamin D, and B12.

Ready to Level Up Your Plant-Based Life?

With some planning and the right supplements, a vegan or vegetarian diet can give you everything you need to thrive. Stay curious, be proactive, and don’t be afraid to ask for help if you need it.

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