By Kate Withington |
As more people adopt plant-based diets, questions around the nutritional completeness of veganism become more important. Are there any nutrients missing from vegan diets? What supplements should vegans take to ensure they stay healthy?
In this blog, we’ll explore what veganism is, the most common missing vitamins in vegan diets, and how you can supplement these nutrients to meet your needs. Read on to learn more.
A vegan diet is one in which the person avoids eating animal products, such as meat, dairy, eggs and honey. The term is often used synonymously with “plant-based”.
A varied, well-planned vegan diet can be perfectly healthy. However, there are certain vitamins and minerals that are only found in animal products or are difficult to get in sufficient quantities from plants. For this reason, it’s important for vegans to keep track of their nutritional intake and take supplements if necessary.
Vitamin B12 is one of the most difficult vitamins to get through plant-based foods, as it’s mostly found in meat, fish, milk, cheese and eggs. That’s why B12 supplements are the most commonly recommended supplement for vegans.
This essential B vitamin is crucial for nerve function and blood cell production. Deficiencies can lead to symptoms such as weakness, tiredness, nausea and diarrhoea.
Recommended daily intake (RDI): While the body only uses around 1.5 micrograms a day, absorption rates for B12 tend to be low. Our 1500 mcg B12 supplements are enough to top up most people’s B12 stores day-to-day.
Vitamin D, the "sunshine vitamin", is produced when your skin is exposed to sunlight. But in the UK, sunlight often isn't strong enough to trigger this process, and it can be difficult to get enough from diet alone – especially if you’re vegan. While oily fish and egg yolks contain vitamin D, plant-based sources are limited.
Vitamin D is a crucial bone health supplement, helping our bodies absorb calcium and phosphorus. It also plays a vital role in immune function. Deficiency can lead to weakened bones, increased risk of fractures, fatigue and depression.
RDI: 15 micrograms (600 IU) daily. For most people, a 10 microgram daily supplement should be enough, but consult your doctor to be sure. Be aware that some vitamin D supplements are not vegan-friendly, as they’re often made with lanolin (from sheep’s wool). Diso’s D3 and K2 supplement is made with Vitashine, sourced from lichen.
Omega-3 fatty acids are a type of essential fat that we need to get from our diet. The three main types are ALA (found in flaxseeds and walnuts), EPA and DHA (primarily found in fatty fish).
The body can convert ALA into DHA, but inefficiently (5-10%). Vegans can, therefore, either eat more than the recommended amount of ALA or consider algae oil-based EPA and DHA supplements.
Omega-3s are crucial for brain function, may reduce heart disease risk, and help with inflammation, depression, and joint pain.
RDI: 250-500 mg of EPA and DHA combined.
Iron helps the body produce haemoglobin. There are two forms of dietary iron: heme iron, which comes from animal products, and plant-based non-heme iron.
Good plant-based sources of iron include lentils, chickpeas, beans, tofu, nuts, seeds, leafy greens, dried fruits, quinoa and fortified cereals. However, non-heme iron is more difficult to absorb, making deficiencies more likely. Iron deficiency can cause anaemia, with symptoms like fatigue and shortness of breath.
RDI: 14.8mg for adult women and 8.7mg for adult men and postmenopausal women. Because of the lower absorption of non-heme iron, vegans need 1.8 times more iron than non-vegans. Taking iron supplements with vitamin C can help increase its absorption.
Calcium builds strong bones and teeth and helps with muscle function, nerve signalling, and blood clotting. Good vegan sources include fortified plant milks, green leafy vegetables, almonds, beans, and lentils. However, foods like spinach contain oxalates, which can inhibit calcium absorption.
Some vegans may need supplements, especially if they don't consume fortified foods regularly or belong to higher-risk groups for deficiency, like postmenopausal women or those with limited sun exposure (since vitamin D aids calcium absorption).
Insufficient calcium intake can lead to reduced bone density and increased risk of osteoporosis and fractures, with severe deficiency causing muscle cramps, numbness, and tingling.
RDI: 700-1000 mg for adults.
Iodine is a mineral crucial for producing thyroid hormones, which regulate metabolism, growth, and development.
Vegans can find natural iodine sources in seaweed and iodine-fortified foods, like plant-based milk alternatives. However, it can be difficult to get enough iodine from diet alone if you don’t eat dairy products, eggs and fish.
Iodine deficiency can cause goitre, hypothyroidism and developmental issues in children. However, excessive intake can also lead to thyroid problems, so moderation is key – especially when taking supplements.
RDI: 140 micrograms for adults.
Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis and cell division. It's also important for our sense of taste and smell.
Good plant-based sources of zinc include whole grains, legumes, nuts, seeds and fortified cereals. Unfortunately, plant sources also contain phytates, which can inhibit zinc absorption. This means vegans may need to consume more zinc to meet their needs.
Zinc deficiency leads to a weakened immune system, slow wound healing, hair loss, and changes in taste and smell. Excessive intake, however, can interfere with the absorption of other minerals – so be careful not to supplement too much.
RDI: 7-9 mg for adults.
