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 VEGAN AND VEGETARIANS: AVOIDING NUTRIENT DEFICIENCIES





 A vegan or vegetarian diet isn’t just good for the planet—it’s a smart move for your health, too. Studies show plant-based diets can lower your risk of heart disease, reduce inflammation, and help you feel lighter and more energetic. But here’s the catch: eating plant-based food isn’t as simple as “just load up on veggies.” To really thrive, you need thoughtful meal planning and the right supplements.

What Nutrients Do Plant-Based Eaters Need to Watch?

Vitamin B12
This is the big one. B12 keeps your nerves healthy and helps make red blood cells. Plants don’t make it, so if you’re vegan—or even a vegetarian who skips eggs and dairy—you’ll need B12-fortified foods or a supplement. Most health experts recommend regular B12 supplementation, since deficiency is common and sneaky.

Iron
Plant-based diets only provide non-heme iron, which is harder for the body to absorb than the heme iron found in meat. To keep your energy up, pile your plate with lentils, beans, tofu, and dark leafy greens. Pair these with vitamin C-rich foods (like bell peppers or citrus) to boost absorption.

Calcium
No dairy? No problem—as long as you pay attention. Choose fortified plant milks, calcium-set tofu, and certain leafy greens. Everyone absorbs calcium differently, so you might need a supplement to hit your target. Vitamin K2 is also recommended to avoid the buildup of calcium in blood vessels.

Omega-3s (ALA, EPA, DHA)
Fish are famous for omega-3s, but you can get ALA from flaxseeds, chia seeds, walnuts, and canola oil. For EPA and DHA, consider a microalgae supplement—especially if you want the brain and heart benefits.

Vitamin D
Most people (especially in northern climates) need to supplement vitamin D, no matter their diet. Look for vegan D2 or lichen-based D3, and get your levels checked regularly.

Zinc
You’ll find zinc in whole grains, legumes, nuts, and seeds. But because it’s less available in plants, you might need to soak, sprout, or ferment foods—or consider a supplement if your levels are low.

Iodine
Dairy is a significant source of iodine for omnivores, but if you’re skipping it, try seaweed (in moderation), iodized salt, or a supplement.

Protein
It’s totally doable to meet your protein needs without animal products—eat a variety of legumes, grains, nuts, and seeds. Athletes and older adults might need to pay closer attention, but for most people, it’s not a problem. For a bigger boost, try concentrated protein powders such as soy and pea.

Smart Supplement Strategies

Here’s the truth: taking supplements as a vegan or vegetarian isn’t a sign you’re “failing”—it’s often just good sense. The basics:

  • Vitamin B12 (cyanocobalamin or methylcobalamin)

  • Vitamin D (especially in winter or if you don’t get much sun)

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

  • Iodine (if you don’t use iodized salt)

Regular bloodwork can help fine-tune your supplement plan, especially for iron, vitamin D, and B12.

Ready to Take Your Health to the Next Level?

A well-planned vegan or vegetarian diet gives you everything you need to thrive—you have to be thoughtful, stay curious, and supplement where it counts. If you want expert support and a personalized plan, a ProTime-Fitness health coach can help you optimize your nutrition, boost your energy, and reach your fitness goals faster. Don’t just eat plant-based—thrive on it. Reach out to a ProTime-Fitness health coach today and start your journey toward your healthiest, strongest self.

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