Vitamin B12 is crucial for nerve function and the production of red blood cells. It is primarily found in animal products, so vegans often need to take a B12 supplement or consume fortified foods.
Vitamin D is essential for bone health and immune function. While your body can produce vitamin D with sunlight exposure, it may be challenging to get enough through sunlight alone, especially in certain seasons or if you have limited sun exposure. Vegans may consider a vitamin D supplement.
Essential fatty acids like DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are commonly found in fish oil. Algal oil supplements, derived from algae, provide a vegan-friendly source of DHA and EPA, supporting brain and heart health.
Iron from plant sources (non-heme iron) is less easily absorbed than iron from animal sources. Consuming vitamin C-rich foods with iron-rich plant foods can enhance absorption. In some cases, an iron supplement may be needed, especially for individuals with higher iron needs.
While many plant foods contain calcium, vegans should pay attention to meeting their calcium needs, particularly if they avoid fortified plant milk. Calcium supplements may be beneficial, but it's advisable to consult with a healthcare professional to determine individual requirements.
Zinc absorption from plant sources may be lower compared to animal sources. Including zinc-rich plant foods and considering a zinc supplement, if necessary, can help meet daily requirements.
Sea vegetables like seaweed are good sources of iodine, but the iodine content in plant foods can be variable. Vegans may consider iodine supplements or iodine-fortified foods, especially if they don't consume iodized salt.
While it's generally possible to get enough protein from a well-balanced vegan diet, some individuals, particularly athletes or those with higher protein needs, may benefit from protein supplements such as pea protein, hemp protein, or soy protein.