3 Nutrients Every Vegan & Vegetarian Should Be Supplementing

While I’m a huge advocator of plant-based eating for individual health and the welfare and preservation of animals and the environment, vegans and vegetarians are at higher risk of deficiency in some nutrients.

If you’re vegan or vegetarian, awareness around this issue is necessary to plan your diet correctly and ensure you’re nourishing your body with all the vital nutrients, in order to continue eating plant-based long-term.

So, what might you be lacking?

Vitamin B12

B12 is a water-soluble vitamin needed for the development and function of the central nervous system, i.e. the body’s processing centre, as well as for the formation of healthy red blood cells and DNA synthesis.

A deficiency in B12 increases one's risk of developing neurological illnesses including dementia and cognitive decline, depression, paralysis and gait.

Symptoms of B12 deficiency to look out for include weakness, shortness of breath, heart palpitations, gastric upset, loss of appetite, muscle tingling, problems walking, vision disturbances, memory loss and behavioural changes.

Since vitamin B12 is found in animal foods, a deficiency is highly common in vegans and vegetarians who are not supplementing. My recommendation is to opt for the cyanocobalamin form of B12 when supplementing as it is bioavailable and shelf-stable.

Omega 3’s

Specifically DHA and EPA. These essential fatty acids are required for the maintenance of normal brain function in adults and healthy brain development in infants. They improve arterial health and reduce the risk of blood clotting and reduce or prevent the development of depression.

Symptoms of deficiency include fatigue, poor memory, dry skin, cardiovascular issues, moodiness, depression and poor circulation.

As seafood is the best source of EPA/DHA, many plant-based eaters are at risk of deficiency. While many foods contain its precursor ALA, not everybody is efficient in transmuting ALA into EPA/DHA.

Iodine

Iodine is a trace mineral necessary for the development of thyroid hormones thyroxine (T4) and triiodothyronine (T3). These hormones are responsible for regulating protein synthesis and enzymatic activity and are critical for regulating metabolic activity, thereby protecting the body from developing conditions such as hypothyroidism and hyperthyroidism.

Symptoms of iodine deficiency include swelling of the neck, dry and flaky skin, fatigue, hair loss, sensitivity to the cold, memory loss and concentration issues, and weight loss or weight gain.

Iodine is found in foods such as seaweed, fish, dairy, eggs and some meats. While it is found in smaller doses in vegetables and fruits, 80% of vegans suffer from iodine deficiency. In instances like this, supplementation is recommended. Alternatively, one can eat 2 nori sheets per day or switch to iodised salt.

For more on all things health and wellness, subscribe to my newsletter. You’ll be the first to hear about new articles and healthy recipes to support you on your wellness journey.