On a vegan diet? Know 7 nutrients you may not get from plant-based foods

From healthshots.com

Vegans eat plant-based foods that provide essential nutrients without using any animal products. However, they tend to lack a few important nutrients. Here are the side effects of vegan diet.

Going vegan is a great way to explore plant-based nutrition. It is a type of plant-based eating that maintains distance from all animal products. This means beef, chicken, pork, fish and any type of meat do not get included in the food list. Even dairy products like milk, cheese, butter and yogurt, or eggs and honey are excluded from the list. The focus is on foods like fruits, vegetables, whole grains, legumes, nuts and seeds, plant-based oils and dairy alternatives like soy milk. It can support a healthy lifestyle, but there may be certain side effects of vegan diet. That’s because there are a few key nutrients missing in a plant-based diet.

                                                      Vegan diet may not give you all the key nutrients. Image courtesy: Adobe Stock

Is a vegan diet healthy?

A vegan diet can be healthy if it is well-planned. “It should include a wide variety of whole plant foods, fortified foods or supplements and adequate protein and calorie intake,” says nutritionist Rakshita Mehra.

Here are some benefits of vegan diet:

• May improve heart health: Adopting a vegan diet may lead to reductions in all-cause and cardiovascular deaths, and help in prolonging longevity, as per research published in the International Journal Of Environmental Research And Public Health. “It can lower saturated fats and cholesterol levels, which may reduce the risk of heart disease,” says the expert.
• May boost weight loss: The foods are typically lower in calories and high in fibre, which help with weight loss.
• Supports digestive health: Fruits, vegetables and whole grains are all part of plant-based diet. They are high in fibre, which supports digestion and gut health.

What are the nutrients missing in vegan diet?

One of the major side effects of vegan diet is that it usually lacks key nutrients. Here are some of them:

1. Vitamin B12

This vitamin is essential for red blood cell production, nerve function and DNA synthesis, which is important for growth, development and reproduction. Plant-based diet do not naturally contain vitamin B12. It is present in foods of animal origin, including eggs, fish, meat and dairy products, according to the US National Institutes Of Health. This vitamin deficiency may lead to fatigue, anaemia, memory issues and nerve damage.

2. Heme iron

“Iron is needed for oxygen transport in the blood and production of energy,” says Mehra. In food, it is found in two types — heme and non-heme iron. Meat, especially red meat, is a great source of heme iron. It is much better absorbed than non-heme iron, which is found in plant foods like lentils, beans, tofu, quinoa and spinach. Iron deficiency risks include anaemia, weakness and pale skin.

3. Omega-3 fatty acid

“Docosahexaenoic acid (DHA), an omega-3 fatty acid, is important for brain health, heart function, anti-inflammatory support,” says the expert. It is mostly found in fish oil and fatty fish. It can also be made from the omega-3 fatty acid alpha-linolenic acid, which is found in flaxseeds, chia seeds, walnuts and hemp seeds. But the conversion of this omega-3 fatty acid to DHA is not efficient. So, it may not raise the blood levels of DHA properly. Deficiency risks are brain fog, dry skin, fatigue and increased inflammation.

4. Calcium

Calcium builds strong bones and teeth, supports muscles and nerves. It can be obtained from plant-based foods. But replacing dairy with plant-based alternatives may compromise intake of calcium, as per research published in the Journal Of Healthy Eating And Active Living. It all depends on the amount of calcium fortified within the plant-based product, which can vary between brands. So, some of the side effects of vegan diet are weak bones, osteoporosis and muscle cramps.

5. Vitamin D

It helps absorb calcium, boosts immunity, and supports mood. Your skin can produce this vitamin when you expose it to sunlight. But in case of limited sunlight exposure, you need to have foods rich in this vitamin. Ergocalciferol (vitamin D2), found in plant-based foods like orange juice, and cholecalciferol (vitamin D3) are the two types of vitamin D that can be found in foods. Vitamin D3, available in animal-based foods, increases blood levels of absorbable vitamin D in a much more efficient manner than vitamin D2. Deficiency in this can lead to bone pain, depression and weakened immunity, which are all the side effects of vegan diet.

6. Zinc

“It boosts immune function, skin health and wound healing,” says Mehra. There are very few plant foods (pumpkin seeds, legumes and nuts) that have a good amount of zinc. Also, its absorption from plant foods is usually limited due to the presence of phytate, which binds to the mineral and prevents it from being absorbed into the body. Due to this, some of the side effects of vegan diet include hair loss, frequent infections and delayed wound healing.

7. Protein (Complete)

“It is important to build and repair muscles, hormones and enzymes,” says Mehra. Unlike non-vegetarians who don’t have to think much about getting enough protein, vegans have to do a little extra. Protein from plant-based foods are more likely to be incomplete proteins. But mixing and matching those sources can be helpful. Combine tofu, tempeh, lentils, chickpeas, quinoa, soy milk, combining grains and legumes for a complete amino acid profile. If you don’t combine them, you may experience side effects of vegan diet. The list includes muscle loss, fatigue, poor wound healing and weak immune system.

                          Supplements and fortified foods are important to avoid side effects of vegan diet. Image Courtesy: Shutterstock

How to avoid deficiencies in vegan diet?

To avoid deficiencies and side effects of vegan diet, it is important to plan your meals carefully and include nutrient-dense foods. Here’s what you can do:

1. Eat a wide variety of whole plant foods

Include fruits and vegetables, whole grains like brown rice, quinoa and oats, legumes like beans, lentils and chickpeas. You should also have nuts and healthy seeds like chia seeds, flaxseeds, pumpkin seeds and almonds to avoid the side effects of vegan diet.

2. Focus on key nutrients and their vegan sources

For vitamin B12, have fortified cereals, plant milk, nutritional yeast and supplements. In case of iron, pair lentils, beans, tofu, quinoa with vitamin C-rich foods like lemon and oranges. Calcium can be obtained from fortified plant milk, tofu, sesame seeds, leafy greens like kale. You can get Omega-3s from flaxseeds, chia seeds, walnuts, hemp seeds along with algae-based supplements. “For vitamin D, sunlight, fortified plant milk, mushrooms (UV-exposed) and supplements can help,” says the expert. Get zinc from pumpkin seeds, lentils, oats and chickpeas. Get protein from tofu, tempeh, legumes, soy milk, quinoa and whole grains.

Nutrient deficiencies is one of the major side effects of vegan diet. There are certain nutrients that are mostly found in animals, and not plants. You can either have supplements, fortified foods or pair the right foods to avoid any kind of deficiency.

https://www.healthshots.com/healthy-eating/nutrition/vegan-diet-side-effects-7-nutrients-missing-in-plant-based-diet/

Five essential nutrients to incorporate into a healthy vegan diet

From ynetnews.com

Dietitian Ayelet Melnik explains how to maintain a healthy and balanced vegan diet without suffering from nutritional deficiencies that can lead to health problems

The debate regarding the effects of a vegan diet on health has been ongoing for years, with supporters and opponents presenting various arguments. While research highlights numerous benefits, it also points out several drawbacks. Which key components are essential to include in a vegan diet to prevent nutritional deficiencies that may impact health?

Vitamin B12: Not only in animal products

One of the main concerns for vegans is obtaining an adequate amount of vitamin B12, essential for nerve function and red blood cell production. Since vitamin B12 is primarily found in animal products, vegans need to incorporate fortified foods or supplements. Plant-based sources of B12 include fortified plant-based beverages (plant milk), yeast and fortified grains.

Iron: Supplementing iron-rich foods with vitamin C

Iron is a vital mineral for transporting oxygen in the blood. Plant-based iron is less easily absorbed than iron found in animal products. To enhance iron absorption, consume foods rich in vitamin C alongside plant-based iron sources, such as lentils, beans (including soybeans), tofu, quinoa, tahini (preferably whole sesame), chard, nuts and seeds, combined with fruits like oranges, kiwis, tomatoes or red, yellow or orange bell peppers.

Protein: Include in every main meal

Meeting protein requirements in a vegan diet can be achieved by combining various plant-based protein sources. Legumes such as beans, lentils, chickpeas and edamame (soybeans) are excellent protein options. Additionally, tofu, tempeh and seitan are diverse protein-rich foods. Quinoa, amaranth and whole grains combined with protein-rich foods also contribute to fulfilling protein requirements. It's advisable to ensure each main meal includes protein-rich food.

In conclusion, achieving a balanced vegan diet requires careful planning. Remember that the key is in the combinations and variety of foods rather than focusing solely on specific items. Consuming a variety of nutrient-rich foods and ensuring the intake of vital nutrients like B12, iron, protein, calcium and zinc will help ensure optimal health.

Calcium: Found in Legumes and green vegetables

Calcium is an essential mineral for bone health and the immune system, being the most abundant in the body. Most of the body's calcium is concentrated in the bones and teeth. A deficiency can lead to bone softening, an increased risk of fractures, and the worsening of osteoporosis. In Western diets, dairy products are a primary source of calcium, posing a challenge for vegans to meet their calcium needs.

Good amounts of calcium can be found in legumes, including soy spreads and tofu, almonds, walnuts, pecans, whole sesame tahini and green vegetables (spinach, cabbage, kale, bok choy, broccoli, beet greens, asparagus, lettuce) and also sesame seeds (for those who enjoy sesame cakes, for example).

Zinc: Found in seeds and whole grains

Zinc is an essential mineral for the immune system, wound healing, growth and more. It's present in various plant foods, but its absorption can be affected by factors like phytates found in grains and legumes.

To improve zinc absorption, it's not only advisable to enrich the diet with high-zinc foods but also to address absorption inhibitors. For instance, soaking and sprouting legumes can enhance the absorption of minerals. Additionally, consuming fermented foods like tempeh can improve its bioavailability. Zinc is also abundant in pumpkin seeds, pine nuts, sunflower seeds, whole grains and quinoa.

It's important to note that consuming caffeine-rich coffee or tea close to meal times is not recommended, as caffeine can interfere with the absorption of some minerals.

Additionally, it's crucial to conduct annual blood tests to check for deficiencies and consult with a dietitian if necessary.

Additionally, it's crucial to conduct annual blood tests to check for deficiencies and consult with a dietitian if necessary. 

Nutrient deficiencies vegans need to watch out for

From which.co.uk

We run down the vitamins and minerals that are harder to get from plants alone, and how to keep them topped up 

Going vegan or veggie is increasingly popular, but it could put you at risk of nutritional deficiencies that impact your health if you don't plan your meals carefully.

If you've started following a vegan diet as part of your 2023 resolutions it's important to be aware of the nutrients that are harder to source from solely plant-based foods, and make sure you're getting enough. 

We've rounded up the vital vitamins that are harder to get hold of via a plant-based diet, why they matter, and how to get more into your meals.

Which nutrients are harder to get from a plant-based diet?

Vitamin B12

We only need a small amount of B12 in our daily diet but it's really key. Not getting enough can cause tiredness, headaches and vision problems.

If left unchecked, it can cause more severe symptoms including issues with memory and cognition, vitamin B12 deficiency anaemia, increased risk of heart disease and nerve symptoms such as numbness.

Vitamin B12 only occurs naturally in animal-derived foods such as meat, milk, eggs, fish and shellfish, so vegans can struggle to get enough of it.

Vegan B12 food sources:

• Fortified breakfast cereal and / or fortified plant-based milk. Most cereals have vitamin B12 added to them but check before buying (and watch out for sugar content). Some plant-based milk alternatives are also fortified with B12. See how they compare in our guide to plant-based milks. 
• Yeast extract. Whether it's Marmite or an own-brand version, these spreads are fortified with vitamin B12. 
• Nutritional yeast. Nutritional yeast flakes can be used instead of cheese when you're making vegan dishes like mac and no-cheese.

However, even if you add fortified foods to your diet, you'll likely need a B12 supplement to ensure you're getting enough.

Calcium

Calcium is found in dairy foods such as cheese, yoghurt and milk and it's needed for strong bones and teeth, as well as regulating heart rhythm.

If we don't get the average 700mg we need per day from our diet it can lead to reduced bone density. This is particularly important for women, who are at higher risk of osteoporosis in later life.

A 2020 study in BMC medical journal showed that those following a vegan diet had a higher risk of fractures in all areas of the body, especially the hip bones. Vegetarians and fish eaters were also at increased risk of fracture compared to meat eaters.

Vegan calcium food sources:

• Choose calcium-fortified foods. Calcium-set soya bean curd or tofu, fortified cereals and fortified plant-based milk alternatives are all useful options.
• Pack in green leafy veg. Some are better than others. Kale and spring greens are good sources.
• Don't eat too many oxalate or phytate containing foods. Although dried fruits, beans, seeds and nuts contain calcium they also contain oxalates and/or phytates. These reduce the body's ability to absorb calcium, so try to avoid having these foods at the same time as other calcium sources. The same applies to some dark green leafy veg, such as spinach.

Iron

If you're often tired, breathless and pale,  you might have low iron - the nutrient needed for healthy blood cells to carry oxygen to every cell in your body.

The 'haem' variety of iron - found in animal products such as beef, lamb, pork, eggs and poultry - is more easily absorbed by the body than plant-derived 'non-haem' iron, which is what animal-free diets depend on.

Vegans have been shown to have lower blood cells counts and higher levels of iron-deficiency anaemia than people who get iron from animal sources.

How to get enough iron when you're vegan:

• Combine it with vitamin C. This improves absorption of iron, so combining vitamin C rich fruit and veg, or a glass of OJ, with your iron-based sources (beans, pulses, nuts, seeds, dried fruit, wholemeal bread) can help. 
• Avoid drinking tea or coffee with meals. Tea and coffee contain plant compounds called polyphenols which can bind to iron and reduce how much you absorb, so try to avoid drinking them near to mealtime. 

Zinc

Animal sources of zinc include meat, shellfish and dairy foods, and it supports immunity, healthy hair and skin, and wound healing.

It's known as a trace mineral, meaning we only need small amounts, but our bodies can't store it, so we need regular intakes. 

Plant-based sources of zinc include wheat germ, beans, nuts, seeds, mushrooms and fortified breakfast cereals, but phytate (found in plant fibres, especially in seeds and nuts) can inhibit zinc absorption.

Vegan zinc food sources:

• Try fermented foods like tempeh and miso. The fermentation process in these soya foods produces the enzyme phytase, which breaks down the phytates in plant foods that can get in the way of zinc absorption.
• Sprouted beans, chickpeas and lentils. Sprouting also leads to the breaking down of phytates, but cook thoroughly if they're being eaten by people in vulnerable groups including those who are pregnant.

Omega-3 fats

The omega-3 fats ALA,  EPA and DHA have to come from our food because we can't make them ourselves.

EPA and DHA, which are are needed for heart, lung and blood vessel health, are found in oily fish such as salmon, mackerel, herring and sardines (ideally two portions per week) so if you're vegan you rely on these being converted from the ALA you get from certain nuts and seeds.

Foods rich in the omega-6 essential fat LA  (linoleic acid) include walnuts, sunflower and pumpkin seeds and some vegetable oils including sunflower and corn.

Vegan sources of Omega-3 fats:

• Chia seeds, ground linseed, hemp seeds and walnuts. All are good daily sources.
• Use rapeseed oil. The Vegan Society recommends using this instead of oils containing a lot of LA, such as sunflower, corn or sesame oils.

Iodine

Iodine is needed for healthy thyroid function, which impacts many processes in the body including metabolism and temperature control - as well as being essential for healthy pregnancy.

The 140 micrograms of it that we need each day is usually derived from dairy products and seafood, but if you're a vegan, or don't eat much of these food groups, you may be at risk of being deficient.

A 2021 study published in Cambridge University Press found that both vegans and vegetarians are at risk of inadequate iodine nutrition.

Vegan iodine food sources:

• Eat seaweed, but not too often. Although seaweed foods such as sushi, nori, wakame and kelp contain iodine it can be in variable amounts so guidance states that you shouldn't eat sea vegetables more than once a week.
• Don't rely on iodised salt. Experts say that as we are being encouraged to cut down on salt to prevent conditions such as high blood pressure we shouldn't rely on iodised salt as a means of increasing intake.
• Use iodine-fortified plant milk. The ingredient to look out for is potassium iodide, but read the label as some milk alternatives contain it while others don't. 

Are vegan diets healthy?

A well-balanced vegan diet is low in saturated fat and rich in dietary fibre and plant proteins - all of which combine to benefit health in a variety of ways, including weight loss, reduced risk of some cancers, managing blood sugar levels and reducing levels of bad cholesterol.

However, it's also possible to have an unhealthy vegan diet. Some ultra-processed foods labelled as vegan, such as meat substitutes, aren't always as healthy as their image may suggest.

Some have unexpectedly high levels of sugar, salt and fat - for example, Which? compared a vegan Beyond Burger to a standard beef burger and found more calories, fat and salt per 100g in the non-meat version. They can be pricier too.

So, don't assume any food labelled vegan is good for you. You'll still need to watch out for additives, and high sugar or salt levels.

Who's most at risk of nutrient deficiency?

Certain groups are more at risk of lacking key vitamins and minerals:

Women and teenage girls

The National Diet and Nutrition Survey shows that one in four UK women and almost half (49%) of girls and young women aged 11-18 have a low intake of iron, which can increase the risk of iron deficiency anaemia.

The needs of women aged 19-50 are greater than those of men and older women because of menstruation, which can use up your iron reserves, especially if your periods are heavy or your diet is low in iron.

Around one in ten adult women also have inadequate intakes of calcium, which may leave them at higher risk of osteoporosis, and there is evidence that teenage girls and young women don't get enough iodine. 

Older people

As we get older it becomes harder to absorb vitamin B12 so experts recommend boosting levels by eating fortified breakfast cereals, yeast extract and meat.

The NHS says that both vitamin B12 deficiency and folate deficiency are more common in older people, affecting around 1 in 10 over 75 and 1 in 20 people aged 65 to 74 so if you're concerned see your GP.

Vegetarians

How strictly vegetarian you are will impact which nutrients might be lacking (e.g if you still eat fish or eggs). However, with the emphasis on plant foods, vegetarians should be thinking about how they meet their vitamin B12 needs, for example from fortified foods or from a supplement.

People with gastrointestinal issues or on certain medications

Some gastric conditions can make it hard for your body to absorb nutrients from food.

For example, people with coeliac disease, where the digestive system works less effectively than it should, need to make sure they have enough iron, vitamin B12 and calcium. And some reflux suppressing medications can limit B12 uptake.

What about supplements?

It's best to get your nutrients from your diet where possible, but supplements may be helpful for some groups or where it's harder to get from diet alone. See our guide to vitamin and mineral supplements you do and don't need for more.

https://www.which.co.uk/news/article/nutrient-deficiencies-vegans-need-to-watch-out-for-axmFn7x81sMa

7 Supplements You Might Want To Take If You’re A Vegan

From womenshealth.com.au

> Plant-based diets are largely very healthy—but can lack key nutrients that are abundant in meat and animal products.

> Certain supplements are good for vegans to consider taking, especially if they’re experiencing deficiency symptoms.

> Always talk to a doctor or a nutritionist before taking supplements. 

Your mum was totally right about broccoli: Eating veggies is key to being healthy. But nixing all meat from your meals? Uh, that makes things a bit more complicated.

“On a vegan diet, there are certain nutrients that you either can’t get enough of or need to make an effort,” says Sharon Bergquist, M.D., a primary care internist with Emory University.

So yes, that means paying extra-careful attention to what you eat—or taking a supplement to fill in the gaps. But here’s the thing: Your supplement needs can vary a lot depending on what you’re eating (you may not need any!) and whether you’re pregnant or breastfeeding. Always talk to your doctor or a registered dietitian before popping any pills.

Also, fair warning: Supplements are not regulated by the TGA—and some research has found that many don’t even contain the amounts of vitamins and minerals claimed on the label.

To play it safe, check bottles for seals from independent testing groups like HASTA. Bergquist also recommends sticking with big-name brands to be on the safe side.

In the meantime, here are seven vitamins and minerals you’ll need to pay particular attention to if you’re vegan:

Vitamin B12

What it does: Vitamin B12 supports the nervous system and helps your body create red blood cells. Not getting enough can put you at risk for a specific type of anaemia that can eventually lead to nervous system damage. Signs of deficiency can include fatigue, tingling, speech or memory impairment, and difficulty with balance.

Why vegans need it: Bergquist and Vandana Sheth, R.D., a vegetarian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, agree that many vegans don’t get enough vitamin B12. Why? The main source of your recommended daily allowance (RDA) of 2.4 mcg are animal products like fish, meat, poultry, eggs, and milk. (All persona non-grata on a vegan diet).

How to get it: Your doctor can measure your B12 levels with a blood test, which Sheth recommends doing once a year. Fortified veggie foods including breakfast cereals, dairy alternatives, and nutritional yeast serve up some B12, but most vegans need to take a supplement with 5 to 10 mcg daily.

vitaleveryday.com

Iron

What it does: Your body needs iron to carry oxygen throughout your body in the haemoglobin of your red blood cells—and when you’re not getting enough, you’ll feel super tired (and possibly anaemic).

Why vegans need it: Animal protein—especially red meat—is the best source, but it is possible to get iron from plant-based foods including spinach, dried fruits, prune juice, wheat bran, whole-wheat bread, white beans, kidney beans, and tofu. However, the iron in fortified and veggie foods can sometimes be harder for the body to absorb than the iron in meat.

How to get it: You can get around this by pairing your plant-based iron foods with a vitamin C-rich food to boost absorption—like dowsing red sauce on pasta or having an orange with your PB&J. Cooking in a cast-iron pan also helps put more iron into your food, notes Ana Maria Lopez, M.D., president of the American College of Physicians (ACP). 

“You should only supplement iron if you have a deficiency, and most people who are vegan use a lot of beans and lentils and should be okay without a safety net,” says Bergquist. And it’s possible to eat too much, adds Lopez, making it hard for your body to absorb calcium and causing side effects like abdominal pain, constipation, nausea, and vomiting.

So if you’re concerned about your iron levels, your doctor can test your blood for anaemia and iron stores and let you know if you should supplement.

Zinc

What it does: You might have heard about popping zinc when you feel like you’re getting sick—and that’s because getting enough is essential in boosting your immune system in addition to helping your body heal wounds, make DNA, and divide cells.

Why vegans need it: Red meat, poultry, dairy, and seafood—especially shellfish like oysters—are where most Americans get their daily dose of zinc, though you can get it in vegan sources like whole-grain fortified bread and cereal, legumes (like chickpeas and green peas), and nuts (like cashews).

How to get it: “Most vegans should be able to get enough through their diet,” says Bergquist. She and Sheth say vegans usually need 50 percent more zinc than the average person’s RDA of 15 mg per day because phytates in whole grains and legumes reduce zinc’s absorption.

If you’re suffering from symptoms of deficiency (no appetite, getting sick often, losing weight, slow-healing wounds, and mental fatigue)—talk to your doctor or nutritionist. He or she may recommend taking a supplement at 150 percent of your RDA in the form of zinc citrate or zinc gluconate to see if symptoms improve, says Sheth.

vitaleveryday.com.

Vitamin D

What it does: Vitamin D helps with absorption of calcium to keep your bones healthy, and some studies have linked it to mood and immune function, notes Lopez. Fatty fish like salmon and tuna are among the best sources of D along with fortified milk, yogurt, and eggs; plant-based sources include mushrooms and fortified OJ.

Why vegans need it: “Most people have trouble getting enough vitamin D whether they’re vegan or not,” says Lopez. But how much D doctors think the average person needs, however, is changing. “We’re learning and trying to get a better handle on it,” she adds.

How to get it: The National Institutes of Health sets the minimum at 400 IU per day, but many doctors recommend two to three times more than that to reap its potential health benefits. Both Lopez and Bergquist recommend most adults (vegans or not) take a supplement of 500 to 600 IU per day.

Omega-3

What it does: Omega-3 fatty acids may help keep inflammation in check—and inflammation plays a role in lots of chronic diseases including diabetes, cardiovascular disease, neurological diseases, inflammatory bowel disease (IBS), and cancer.

Why vegans need it: Because fatty fish like salmon, mackerel, and tuna are the best sources for omega-3s, “I think this is one where people can be at risk if of a deficiency if they’re vegan,” says Lopez.

How to get it: For now, there isn’t an official recommendation for a minimum amount of omega-3s. Lopez recommends 200 to 300 mg daily (she notes that most supplements say they have 1,200 mg of omega-3s but actually contain 200 mg of actual fatty acid when you check the label). Just make sure the supplement you buy is vegan-friendly—a.k.a. not made with fish oil.

Iodine

What it does: The thyroid uses iodine to make thyroid hormones, which help regulate your body’s temperature, metabolism, and energy levels. It’s also an important part of a baby’s neurodevelopment.

Why vegans need it: Most of us get plenty of iodine from iodized salt; you need just half a teaspoon a day to get your 150 mcg RDA of iodine, says Lopez. But if you’re vegan and cook with Himalayan or sea salt, there’s a chance you may not be getting enough, since other main sources include yogurt and fish. Iodine deficiency messes with your thyroid function and can lead to hypothyroidism.

How to get it: Seaweed is another great source; having a serving of the green stuff a few times a week could be enough, says Lopez—but talk to your doctor if you’re concerned you’re not getting enough.

vitaleveryday.com

Calcium

What it does: While you might think of calcium as your bones’ best friend, your recommended 1000 mg total a day is also essential for your muscles, nerves, and heart.

Why vegans need it: While dairy products are notoriously great sources of calcium, plenty of plant-based foods including kale, broccoli, spinach, tofu, almonds, beans, sesame and soy milk serve up natural or fortified calcium. Still, it may be hard to get enough if you’re vegan, say Berquist and Lopez.

How to get it: Be sure to talk to your doctor before swallowing a pill. “Too much can lead to calcium deposition in your blood vessels, and there is concern in patients at risk for heart disease,” says Lopez. If you do wind up needing to take a supplement, Berquist says 500 to 600 mg daily is usually a good safety net.

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The bottom line: Vegans should be able to get most nutrients they need by eating a varied diet with lots of whole foods, especially fruits and vegetables. But if you’re concerned, talk to your doctor to assess what supplements are right for you.

https://www.womenshealth.com.au/best-supplements-for-vegan-diet/