As a vegan, it’s important to ensure that you’re getting all the nutrients your body needs to thrive. While a well-planned vegan diet can provide all the essential nutrients, there are a few key vitamins and minerals that are more difficult to obtain from plant-based sources. Here are the top nutrients that vegans may need to supplement, and how to do it.
Vitamin B12
This essential nutrient is found almost exclusively in animal products, so it’s important for vegans to supplement. B12 is important for nerve and brain function, and can be obtained through supplements, fortified foods (such as plant milks and breakfast cereals), or B12 injections.
Vitamin D
While vitamin D can be obtained from sunlight exposure, it can be difficult to get enough during the winter months or if you live in an area with limited sunlight. Vitamin D is important for bone health, and can be obtained through supplements or fortified foods such as plant-based milks.
Omega-3 Fatty Acids
While omega-3s are found in plant-based sources like chia seeds and flaxseeds, they may not be converted to the active forms of omega-3s as efficiently as those found in fish. Vegans can supplement with algae-based omega-3 supplements to ensure they’re getting enough of this important nutrient.
Iron
Iron is important for oxygen transport in the body, and while plant-based sources can provide sufficient iron, vegans may need to consume more iron-rich foods or supplement with iron to ensure they’re meeting their needs.
Calcium
Calcium is important for bone health, and while many plant-based foods like kale and tofu contain calcium, it can be difficult to get enough through diet alone. Vegans can supplement with calcium or choose calcium-fortified plant milks and other products.
Zinc
Zinc is important for immune function and wound healing, and while it’s found in many plant-based sources like legumes and whole grains, vegans may need to consume more of these foods or supplement with zinc to meet their needs.
By supplementing with these key nutrients, vegans can ensure they’re getting all the essential vitamins and minerals their bodies need to thrive on a plant-based diet. Always talk to your doctor or a registered dietitian before starting any new supplements, and aim to get as many nutrients as possible from a varied, whole foods-based diet