Adopting the vegan (or vegetarian) diet has become an increasingly popular choice for many people seeking a plethora of health benefits, ethical considerations, and environmental sustainability. However, transitioning to a more plant-based lifestyle requires careful planning as certain nutrient deficiencies are quite prevalent among vegans.1
In this article, we will explore the key nutrients vegans should monitor and provide strategies you can implement to ensure a well-rounded diet.
6 Common Nutrient Deficiencies Vegans Should Know About
Protein
Protein, composed of amino acid building blocks, is necessary for muscle growth and repair. Unfortunately, many vegans consume fewer essential amino acids than nonvegans.2 While a varied vegan diet can provide sufficient protein, prioritize complete protein sources like quinoa, hemp seeds, edamame, and buckwheat. You can also eat foods such as beans and rice together to help ensure all essential amino acids are consumed, making a complete protein.2
Vitamin B12
Vitamin B12 is an essential nutrient, meaning the body cannot make it on its own. B12 is crucial for nerve function and red blood cell formation.3 Since it is naturally found only in animal products, vegans are at a high risk of deficiency. Vitamin B12 deficiency can lead to anemia and neurological issues.3 To prevent vitamin B12 deficiency, vegans and vegetarians should have levels checked regularly and meet their daily requirements via fortified foods and/or vitamin B12 supplements.1
Vitamin D
Vitamin D aids in many roles in the body including calcium absorption, immune function, bone health, and proper glucose metabolism.4 While sunlight exposure can help the body synthesize this vitamin, those living in less sunny climates or who spend little time outdoors may need fortified foods or supplements. Additionally, vitamin D deficiency may exacerbate calcium shortage.1
Calcium
Calcium is a mineral necessary for bone health and proper muscle function, which may be a reason vegans have a greater risk of fractures.5 While dairy products are a primary source of dietary calcium, plant-based foods have a lower bioavailability of calcium. Therefore, vegans should obtain it from fortified whole grains, tofu, almonds, chia seeds, and dark leafy greens like kale and broccoli. Learn more ways to get calcium on the vegan diet.
Iron
Iron is a vital building block for heme, a protein responsible for oxygen transport in the blood. Since plant-based sources of iron (nonheme iron) are less readily absorbed by the body compared to animal-based sources of iron (heme iron), those that follow a vegan or vegetarian diet are at an increased risk of iron deficiency anemia.6 To enhance nonheme iron absorption, vegans should consume vitamin C-rich foods like berries, citrus, and peppers alongside iron-rich foods such as lentils, chickpeas, and spinach.
Omega-3 Fatty Acids
Omega-3 fatty acids are important for heart and brain health.7 The three most well-studied omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-lipoic acid (ALA). Since EPA and DHA are predominantly found in fatty fish or fish oil, vegans need to seek alternative sources such as flaxseeds, chia seeds, walnuts, and algae-based omega-3 supplements7
Learn more about omega-3 fatty acids and the vegan diet.
Continue reading for practical strategies you can implement to prevent nutrient deficiencies associated with the vegan diet.
Strategies to Prevent Nutrient Deficiencies for Vegans
Diversify Your Diet
Incorporating a wide variety of fruits, vegetables, grain, and legumes ensures a broad spectrum of nutrients. Don’t be afraid to experiment with recipes from different cuisines and use ingredients you may be unfamiliar with to keep meals exciting but also nutrient-rich.
Use Fortified Foods
Many plant-based milk alternatives, breakfast cereals, and nutritional yeasts are fortified with essential vitamins and minerals. Check labels to find products that supplement your diet with critical nutrients like vitamin B12, calcium, iron, and vitamin D.
Mindful Food Pairings for Vegans
Certain nutrients combinations can either enhance or hinder absorption of nutrients. For example, remember to pair nonheme iron-rich foods with vitamin C sources and consume calcium-rich foods separately from high-oxalate foods like spinach to maximize absorption.1
Consider Supplements
For some nutrients, supplements may be necessary. Plant-based protein powders, vitamin B12, vitamin D, and vegan omega-3 supplements are commonly recommended for vegans to bridge dietary gaps. Always consult with your healthcare provider to determine the appropriate form and dosage.
Regular Monitoring
Periodic blood tests can help identify any deficiencies early on. Discussing your diet with a nutritionist or healthcare professional can provide personalized guidance and ensure your nutritional needs are being met.
Summary
Adapting a vegan diet can offer numerous health benefits, but it requires thoughtful planning to avoid nutrient deficiencies. By diversifying your diet, incorporating fortified foods, being mindful of nutrient absorption, and considering supplements, you can thrive on a plant-based diet. Regular monitoring and professional guidance further ensure that you are meeting your nutritional needs.
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References
1. Bali A et al. Cureus. 2023;15(2):e35148.
2. Schmidt JA et al. Eur J Clin Nutr. 2016;70(3):306-312.
3. Lederer AK et al. Nutrients. 2019;11(11):2815.
4. Zmijewski MA. Int J Mol Sci. 2019;20(1):145.
5. Tong TYN et al. BMC Med. 2020;18(1):353.
6. Pawlak R et al. Am J Lifestyle Med. 2016;12(6):486-498.
7. Lane KE et al. Crit Rev Food Sci Nutr. 2022;62(18):4982-4997.
