
Plant-based eating can be awesome for health and the planet—and with a little planning, it can be nutritionally complete. But there *are* a few nutrients that vegetarians and vegans tend to under-consume or absorb less efficiently. Knowing which ones matter (and where to find them) keeps your energy, bones, brain, and hormones happy—without turning meals into a chemistry class.

## Protein & amino acids (especially lysine)

You can hit your protein goals on plants—think tofu, tempeh, edamame, lentils, beans, peas, nuts, and seeds. The nuance: some plant proteins are lower in certain essential amino acids (lysine is the usual troublemaker if your diet is heavy on grains and light on legumes/soy). Solution: include a protein-rich legume or soy food daily, and mix up your sources.

If you've heard about "protein quality," that's the idea that foods vary in how well they deliver essential amino acids. FAO's modern framework (DIAAS) reflects this—useful background for why variety matters in vegan protein planning.

**Micro tips:** anchor meals with tofu/tempeh or a hearty bean/pea base; add seeds or nuts for extra punch.

## Vitamin B12 (non-negotiable for vegans)

B12 keeps nerves and blood healthy, and it's naturally found in animal foods. Vegans—and some vegetarians—are at higher risk of deficiency unless they use **fortified foods** (e.g., plant milks, breakfast cereals, nutritional yeast) or **supplements**. Reviews of vegetarian populations consistently find more low B12 status without fortification or supplementation.

**Micro tips:** aim for B12-fortified foods daily or take a supplement as advised by your clinician.

## Iron (and how to absorb more of it)

Plant foods provide **non-heme** iron, which your body absorbs less efficiently than **heme** iron from meat. Because of this, the NIH notes that vegetarians may need about **1.8×** the iron intake of meat-eaters. Pair iron-rich plants (beans, lentils, tofu, pumpkin seeds, fortified cereals, spinach) with **vitamin C** foods (peppers, citrus, berries) to boost absorption—and avoid tea/coffee *with* iron-rich meals.

**Micro tips:** chili with beans + tomatoes; lentil salad + lemon; tofu stir-fry + broccoli.

## Zinc (blocked by phytates—here's what to do)

Zinc supports immunity, skin, and wound healing. It's present in whole grains and legumes, but **phytates** in these foods can reduce absorption. Vegetarians often show lower zinc status than omnivores; soaking/sprouting/fermenting beans and grains and including leavened breads help. Consider a supplement if labs run low.

**Micro tips:** sourdough bread, sprouted-grain products, tempeh, tahini, pumpkin seeds.

## Iodine (easy to miss on a dairy-free, seafood-free diet)

Iodine is essential for thyroid hormones. Because dairy, eggs, and seafood are major iodine sources, **vegans and people who avoid these foods are at higher risk of low iodine**—especially if they don't use **iodized salt**. Several reviews flag iodine shortfalls in plant-based populations.

**Micro tips:** choose iodized salt (a little goes a long way), or include seaweed in sensible amounts; discuss supplementation with your clinician if needed.

## Calcium & bone health

You can absolutely get calcium from plants (calcium-set tofu, fortified plant milks, low-oxalate greens like kale/bok choy). Absorption varies by food—oxalate-heavy greens like spinach aren't great calcium sources despite high numbers on paper. Some large cohorts have found **higher fracture risk** among vegans, partly linked to **lower calcium and protein** intakes, which is a reminder to make these nutrients a priority. Vitamin D status also matters for calcium absorption.

**Micro tips:** pick **calcium-fortified** plant milks/yogurts, use calcium-set tofu, and rotate in bok choy, kale, and almonds.

## Vitamin D (sun helps, but diet still counts)

Very few foods naturally contain vitamin D; many people rely on fortified foods or supplements, especially in low-sun seasons/latitudes. Vegans and vegetarians can use D₂ or lichen-sourced D₃ if they supplement. Your clinician can check 25(OH)D to personalize a plan.

**Micro tips:** use fortified plant milks/cereals; consider a supplement if advised.

## Omega-3s (EPA & DHA)

ALA (from flax, chia, walnuts, canola) is the plant omega-3. Your body can convert some ALA to EPA/DHA, but conversion is **limited**, which is why some plant-based eaters use an **algae-based EPA/DHA** supplement.

**Micro tips:** include ALA-rich foods daily; discuss algae oil with your clinician if your intake is low.

## Choline (often overlooked)

Choline supports brain and liver function. It's abundant in eggs and meat; intakes can run low on strict vegan diets without careful planning. Emerging reviews flag higher inadequacy risk when animal foods are absent. Good plant options include soy, quinoa, beans, cruciferous veg, and peanuts; fortified products can help.

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## The practical playbook (quick wins)

- Build every meal around a **protein anchor** (tofu/tempeh/edamame/beans) and rotate sources.
- Make **B12** non-negotiable via fortified foods or a supplement.
- Support **iron** and **zinc** absorption with vitamin C foods and traditional prep methods (soaking/sprouting/fermenting/leavening).
- Choose **iodized salt** and fortified plant milks for **iodine** and **calcium**; mind **vitamin D**.
- Consider **algae-based EPA/DHA** if your omega-3 intake is mostly ALA.

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## Why tracking helps (without food-logging your life)

Because bioavailability varies and needs change with age, activity, menstrual status, pregnancy, sun exposure, and more, **tracking your nutrients** is a simple way to spot gaps early. A **nutrient tracker** like **Microgram** lets you see your daily **protein**, **vitamin B12**, **iron**, **calcium**, **vitamin D**, **zinc**, **iodine**, **omega-3**, and **choline** at a glance—so you can adjust meals (or add fortified foods/supplements with your clinician's guidance) and stay in the sweet spot for long-term health. It's the fastest way to turn "I think I'm covered" into "I *know* I am."

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### References

Academy of Nutrition and Dietetics: Position on vegetarian and vegan diets (adequacy with proper planning). [https://pubmed.ncbi.nlm.nih.gov/27886704/?](https://pubmed.ncbi.nlm.nih.gov/27886704/?utm_source=chatgpt.com)

[https://pubmed.ncbi.nlm.nih.gov/27886704/?](https://pubmed.ncbi.nlm.nih.gov/27886704/?utm_source=chatgpt.com)

NIH Office of Dietary Supplements — Vitamin B12 (vegans/vegetarians at higher risk; fortified foods/supplements recommended). [https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/?](https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/?utm_source=chatgpt.com)

NIH ODS — Iron (vegetarian needs ~1.8× due to lower bioavailability). [https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/?](https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/?utm_source=chatgpt.com)

NIH ODS — Zinc (lower bioavailability on vegetarian diets; phytate effect). [https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/?](https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/?utm_source=chatgpt.com)

NIH ODS — Iodine (vegans/low dairy–seafood eaters at higher risk; iodized salt). [https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/?](https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/?utm_source=chatgpt.com)

NIH ODS — Calcium and Vitamin D fact sheets. [https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/?](https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/?utm_source=chatgpt.com)

NIH ODS — Omega-3 (limited conversion of ALA to EPA/DHA). [https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/?](https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/?utm_source=chatgpt.com)

BMC Medicine (EPIC-Oxford): higher fracture risk observed in vegans; importance of adequate calcium/protein. [https://pubmed.ncbi.nlm.nih.gov/33222682/?](https://pubmed.ncbi.nlm.nih.gov/33222682/?utm_source=chatgpt.com)

Mariotti et al., *Nutrients* 2019: protein/amino acids in vegetarian diets; lysine considerations. [https://pmc.ncbi.nlm.nih.gov/articles/PMC6893534/?](https://pmc.ncbi.nlm.nih.gov/articles/PMC6893534/?utm_source=chatgpt.com)

FAO 2013 Expert Consultation: dietary protein quality (DIAAS). [https://www.fao.org/ag/humannutrition/35978-02317b979a686a57aa4593304ffc17f06.pdf?](https://www.fao.org/ag/humannutrition/35978-02317b979a686a57aa4593304ffc17f06.pdf?utm_source=chatgpt.com)

Eveleigh et al., 2023 systematic review: iodine status in vegetarians/vegans. [https://pmc.ncbi.nlm.nih.gov/articles/PMC10551477/?](https://pmc.ncbi.nlm.nih.gov/articles/PMC10551477/?utm_source=chatgpt.com)

*This article is for information only and not medical advice. Always confirm supplements and lab testing with your healthcare provider.*


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