What Vitamins Do Vegans Need?
Going vegan offers numerous health benefits and can be a highly nutritious diet. However, while plant-based diets provide a variety of vitamins and minerals, they may also lack some essential nutrients that are harder to obtain from non-animal sources. This article explores key vitamins and minerals that vegans should be mindful of to maintain optimal health.
Healthy Eating As a Vegan
A varied and well-balanced diet is essential to ensure your body gets the nutrients it needs. For a healthy vegan diet:
- Eat at least five portions of fruit and vegetables every day.
- Incorporate nuts and seeds that contain omega-3 fatty acids.
- Drink fortified dairy alternatives such as soy and oat milk.
- Shop for fortified foods or supplements that provide hard-to-source nutrients.
- Seek complete protein sources such as lentils, yellow peas and soy beans.
What Vitamins and Minerals Should Vegans Take?
Understanding which nutrients a vegan diet may lack is crucial for supporting your health. Here are seven key vitamins and minerals you can supplement to ensure your body has everything it needs.
Vitamin B12
Otherwise known as cobalamin, vitamin B12 helps with blood cell production, DNA synthesis and nerve and cognitive function. Animal products, including beef, fish, poultry, eggs and dairy products, are primary sources of vitamin B12.
The recommended daily amount (RDA) of vitamin B12 varies by age, but most adults should consume around 2.4 micrograms (mcg). Pregnant and breastfeeding women should take between 2.6mcg and 2.8mcg per day.
Vitamin B12 deficiency symptoms include:
- Headaches
- Constipation
- Loss of appetite
- Forgetfulness
- Confusion
- Depression
Although some fortified foods contain vitamin B12, they typically do not provide enough to reach the RDA. A B12 or B complex supplement will help you get a sufficient intake.
Iron
Iron is a vital mineral that helps the body produce haemoglobin, a protein that transports oxygen in the blood to organs and tissues. Lean meats, seafood and poultry are rich in iron.
The RDA of iron depends on age and sex:
Men 19+ years: 8mg per day
Women 19–50 years: 18mg per day
Women 51 years and older: 8mg per day
Pregnant women over 19: 27mg per day
Breastfeeding women: 9mg per day
When the body’s iron stores are low, iron deficiency and anaemia sets in. As a result, the blood carries less oxygen around the body. Iron deficiency symptoms include:
- Fatigue
- Weakness
- Pale skin
- Shortness of breath
- Headaches
- Dizziness
- Cold hands and feet
- Brittle nails
- Hair loss
White beans, lentils, kidney beans and peas are rich plant-based sources of iron. However, the body absorbs iron less efficiently from plant-based foods. It’s also challenging for your body to process iron when taken with tea and coffee. If you’re considering taking iron supplements, foods rich in vitamin C, such as citrus fruits and peppers, can help increase absorption.
Zinc
Zinc is an essential mineral that supports cell growth, immune function, and enzymatic reactions. Meat, seafood, poultry, and eggs contain high amounts of zinc. Some cereals and plant-based foods can be fortified with zinc.
The RDA of zinc for adults is 8mg for women and 11mg for men. Pregnant women need 11mg of zinc daily, while breastfeeding women need 12mg.
Signs of zinc deficiency include:
- Hair loss
- Changes in skin tone
- Rise in infections
- Loss of taste and smell
- Diarrhea
Both vegetarians and vegans can suffer from zinc deficiency, as legumes and whole grains contain phytates (a food inhibitor) that bind to zinc and reduce absorption. Soaking beans, grains and seeds in water before cooking can help increase zinc absorption.
Omega-3
Omega-3 is a polyunsaturated fatty acid (PUFA) that helps lower blood pressure, reduce joint inflammation and support brain function. There are three types of omega-3 fatty acids:
EPA (Eicosatetraenoic Acid): Found in fish and helps prevent the clogging of blood vessels.
DHA (Docosahexaenoic Acid): Also found in fish, DHA plays a vital role in brain, eye and cardiovascular system development.
ALA (Alpha-linolenic acid): A plant source of omega-3. The body can convert a small amount of ALA into DHA and EPA to help reduce inflammation, reduce blood pressure and support heart health.
Many foods, including fish and seafood, eggs, nuts and seeds, are high in omega-3. Oily fish is the best source of EPA and DHA, so vegans may struggle to get enough.
Most health organisations recommend a minimum of 250-500mg of EPA and DHA daily. Symptoms of omega-3 deficiency include:
- Dry, irritated skin
- Brittle and thinning hair
- Brain fog
- Joint pain or stiffness
- Earwax buildup
- Dry eyes
To help ensure you get your recommended dose of omega-3, eat a variety of nuts and seeds (particularly walnuts and pumpkin seeds), vegetable oils, and soy products. Manufacturers also fortify certain milk, yoghurt and spreads with omega-3. Algae oil supplements provide DHA and EPA directly and are a great vegan-friendly option.
Vitamin D
Vitamin D regulates calcium and phosphate levels in the body. These nutrients help keep bones, teeth and muscles healthy. The body produces vitamin D from sunlight, but in colder regions such as the UK and Northern Europe, sun exposure is limited during winter.
The body needs 10mcg of vitamin D per day. Deficiencies can cause several symptoms, including:
- Bone pain
- Muscle pain and weakness
- Dry, red and itchy skin
- Headaches
- Depression
- Fatigue
A few foods, including oily fish, red meat, liver and egg yolks, contain vitamin D. Fortified juices, milks and cereals are some of the best vegan sources of vitamin D. However, the UK Government advises everyone to take daily vitamin D supplements during winter.
Calcium
Calcium is an essential mineral that builds and maintains bones and teeth and supports nerve signalling between the brain and the rest of the body. The primary sources of calcium include milk, cheese and fish bones.
The RDA of calcium varies depending on a person’s age and life stage:
Women 19–50: 1,000mg
Women 51–70: 1,200mg
Men 19–70: 1,000mg
Men over 70: 1,200mg
Low levels of calcium in the blood (otherwise known as hypocalcemia) can lead to several ailments, including:
- Muscle aches and cramps
- Extreme fatigue
- Dry skin
- Broken or brittle nails
- Severe premenstrual syndrome (PMS)
Leafy greens and select nuts and seeds are good sources of calcium. Select brands of plant milk, tofu and orange juice fortify their products with calcium.
Iodine
Iodine is necessary for thyroid hormone production, which regulates metabolism and supports cell health. The primary sources of iodine include cow’s milk, eggs and seafood. The NHS recommends that adults have at least 140mcg of iodine daily.
Iodine deficiency symptoms include:
- Swollen neck glands
- Dry skin
- Hair loss
- Unexplained weight gain
- Fatigue
- Learning and memory difficulties
In addition to animal products, you can get iodine from seaweed, iodised salt, fortified plant milk and whole grains. You can also buy supplements that contain potassium iodide or potassium iodate.
How to Get the Supplements You Need
A well-planned diet is ideal for nutrition, but supplements can help fill occasional gaps. Protein Works’ vegan-friendly Essential Multivitamin contains vitamins A, B, C, D, E and K, as well as biotin and niacin. Additionally, our Super Greens Extreme powder offers iron, zinc, iodine, and vitamins A, D, E, C and B to support your body.
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