Nutrients At Risk For Vegans: How To Cover Your Bases

Choosing a vegan diet can be fantastic for health, the planet and animals, but like any way of eating, it works best when it’s planned well. While plant foods provide fibre, antioxidants, and a wide range of beneficial nutrients, a few vitamins and minerals can be harder to obtain without animal products. The good news? With the right food choices you can absolutely meet your needs. In this article, I’ll break down the key nutrients that can be at risk in vegan diets, where to find them in plant foods, and what a balanced day of eating can look like. Let’s get a little nerdy with the science and make sure your plant-powered diet covers all the bases. 

Table Of Contents

• How Can I Get Enough Protein On A Vegan Diet?

• What Are The Best Plant-Based Sources Of Iron?

• How Do I Make Sure I’m Getting Enough Vitamin B12?

• Why Are Vitamins B6 & B2 Important, And Where Can I Find Them?

• How Can I Get Enough Zinc As A Vegan?

• What Are The Best Ways To Meet My Calcium Needs Without Dairy?

• How Can I Include Enough Omega‑3 Fatty Acids On A Plant-Based Diet?

• What Does A Day Of Eating To Cover All These Nutrients Actually Look Like?

How Can I Get Enough Protein On A Vegan Diet?

Protein is essential for muscle repair, enzyme function, and immune support. Vegans can meet requirements (1.2-2.0g/kg/day depending on training load and sport type) using tofu, tempeh, legumes, nuts, seeds, grains and protein powders¹.

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Plant proteins are often lower in indispensable amino acids like lysine or methionine. Complementary proteins (e.g. legumes and grains) provide a complete amino acid profile. Protein powders, particularly pea or soy isolates, are rich in leucine, a key trigger for muscle protein synthesis, making them useful post-exercise. Digestibility of plant proteins can be reduced by phytates, but cooking and processing improve amino acid availability².

What Are The Best Plant-Based Sources Of Iron?

Iron transports oxygen and supports energy metabolism. Plant sources include spinach, beans, seeds, nuts and fortified grains. Pairing with vitamin C enhances absorption. To optimise absorption, avoid consuming tea, coffee, or high-calcium foods at the same time as iron-rich plant foods.

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Non-heme iron in plants is absorbed less efficiently than heme iron from animal foods. Its uptake requires reduction from Fe³⁺ to Fe²⁺ in the duodenum, facilitated by ascorbic acid (Vit C)³. Herbs and spices such as parsley, cinnamon, and curry powder can meaningfully contribute to daily iron intake due to high mineral density⁴.

How Do I Make Sure I’m Getting Enough Vitamin B12?

Nutritional yeast is one of the most reliable plant-based sources of vitamin B12. This vitamin is essential for DNA synthesis and proper neurological function. Since plant foods naturally lack B12, fortified foods or supplements are crucial.

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Vitamin B12 helps your body make DNA and keep your nerves healthy. A lack of B12 can cause problems with energy, memory, and overall nervous system function. Nutritional yeast and fortified plant milks provide B12, but many vegans choose a supplement to reliably meet the daily requirement of 2.4 µg⁴˒⁵. 

 

Why Are Vitamins B6 & B2 Important, And Where Can I Find Them?

Vitamins B6 and B2 are essential for energy metabolism, protein and amino acid processing, antioxidant activity, red blood cell formation and neurotransmitter synthesis. Plant-based sources include whole grains, nuts, seeds, legumes, mushrooms, soybeans and nutritional yeast.

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Vitamins B6 and B2 (riboflavin) are water-soluble B vitamins essential for energy production and protein metabolism. Not getting enough of these vitamins can affect amino acid breakdown and cellular energy processes. Including the right plant-based foods can help adults meet the Australian RDIs of 1.3 mg/day for B6 and 1.1 mg/day for B2²˒⁵.

How Can I Get Enough Zinc As A Vegan?

Zinc is an essential trace mineral needed for immune function, wound healing and growth. Plant-based sources include legumes, tofu, nuts, seeds and whole grains. Due to lower bioavailability from plants, vegans may require higher intakes.

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Zinc from plant foods is not absorbed as easily because certain compounds in grains and legumes can block it. Soaking, sprouting, or fermenting these foods can help your body take in more zinc. This mineral is important for a healthy immune system, growth and overall body function. Vegans may need a bit more zinc to make up for the lower absorption from plant sources to achieve the adult RDI of 8 mg/day²˒⁵.

What Are The Best Ways To Meet My Calcium Needs Without Dairy?

Calcium is vital for bone health, muscle function and nerve signaling. Vegan sources include fortified plant milks, tofu, leafy greens, seeds and almonds. 

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Some plant foods provide calcium, but compounds like oxalates and phytates can reduce how much your body absorbs. Choosing low‑oxalate greens, such as kale and bok choy, along with fortified foods, helps improve calcium availability. Adequate vitamin D and magnesium also support calcium absorption and bone health. In Australia, the adult RDI for calcium is 1000 mg/day, and getting it from a variety of plant-based sources can help you reach this target²˒⁵.

How Can I Include Enough Omega-3 Fatty Acids On A Plant-Based Diet?

Omega‑3 fatty acids are essential fats important for heart, brain and eye health. Plant-based sources provide alpha-linolenic acid (ALA) found in flaxseed, chia, walnuts, and canola oil. 

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Plant-based omega‑3s come in the form of ALA, which the body must convert into the long-chain omega‑3s EPA and DHA that support heart and brain health. This conversion is limited, often less than 15%, because of competition with omega‑6 fats, enzyme activity, and genetic factors, which can result in lower EPA and DHA levels in vegans. Algae-based EPA/DHA supplements can be used to help support cardiovascular and cognitive function. The Adequate Intake (AI) for ALA in adults is 0.8 g/day²˒⁵.

What Does A Day Of Eating To Cover All These Nutrients Actually Look Like?

This is an example of a day of eating designed to help cover key nutrients that may be at risk on a vegan diet. Feel free to add other foods you enjoy to each meal to suit your appetite and preferences.

 

Breakfast → 1 cup rolled oats + 1 Tbsp (20g) cinnamon/ spirulina + Handful (30g) pumpkin seed + handful of fruit+ 1 cup of fortified plan milk (fortified with calcium, vitamin B12 and B2) + Scoop of Plant Protein Powder

Snack→ 2 Tbsp peanut butter on rice crackers or with veggie sticks

Lunch→ 200g Tofu + 50g curly parsley+ 1 cup quinoa + 100g hummus+ Handful (30g) sunflower seed + Coffee or tea with 1 cup of fortified plan milk

Snack→ Handful of almonds (30g) + a piece of fruit

Dinner→ 1 cup brown rice (200g) + 100g sweet potato +100g mushroom+ 100g red kidney beans + 4 Tbsp Nutritional yeast + 1 Tbsp Flaxseed oil

 

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

 

Reference List

1. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(Suppl 1):S29–S38.

2. Neufingerl N, Eilander A. Nutrient intake and status in adults consuming plant‑based diets compared with meat‑eaters: a systematic review. Nutrients. 2021;14(1):29. DOI:10.3390/nu14010029. PMID:35010904

3. Andrews NC, Schmidt PJ. Iron homeostasis. Annu Rev Physiol. 2007;69:69–85. Non‑heme iron absorption requires reduction of ferric (Fe³⁺) to ferrous (Fe²⁺) iron before transport via the divalent metal transporter 1 (DMT1), and vitamin C (ascorbic acid) enhances this reduction and increases non‑heme iron bioavailability.

4. Niklewicz A, Hannibal L, Warren M, Ahmadi KR. A systematic review and meta‑analysis of functional vitamin B12 status among adult vegans. Nutrition Bulletin. 2024;49(4):463‑479. DOI:10.1111/nbu.12712. PMID:39373282.

5. National Health and Medical Research Council (Australia), Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand: including Recommended Dietary Intakes. Canberra: National Health and Medical Research Council; 2006. ISBN 1864962372.

 

 

 

Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.