Which nutrients need watching on a vegan diet?
The four nutrients people ask about most, with plant sources for each. This page does not tell you that you are deficient — only a blood test can.
Vitamin B12
Plants carry almost no B12. It is the ONE nutrient a vegan diet usually has to get from a supplement or a fortified food.
- B12-fortified plant milk
- nutritional yeast
- a supplement as advised
Iron
Plant iron absorbs less readily than animal iron. Eaten alongside vitamin C it absorbs far better.
- tofu, lentils
- dark leafy greens
- with orange, guava or bell pepper
Calcium
You can get enough calcium without cow milk, but you have to choose the sources — it does not come by itself.
- tofu set with calcium sulphate
- fortified plant milk
- sesame, mustard greens
Omega-3
Fish is the familiar source; on the plant side there are flaxseed, chia and walnuts.
- ground flaxseed
- chia seeds
- walnuts
When to see a doctor
Lasting fatigue, numb hands or feet, pale skin, hair falling out — that is the moment for a blood test, not for guessing. If you are pregnant, breastfeeding, have a medical condition or take medication, talk to a doctor before changing how you eat.
See also: enough protein today? · which vegan style fits you.
