Going vegan can feel great for the planet and your health, but it also means you have to pay attention to a few nutrients that don’t show up as often in plant foods. Missing the right amount of these nutrients can lead to fatigue, hair loss, or other uncomfortable signs. The good news? You can cover the gaps with simple foods or inexpensive supplements, and you don’t have to become a nutrition expert to stay balanced.
Vitamin B12 tops the list. It’s mainly found in animal products, so vegans need fortified foods or a pill. Without B12 you might feel sluggish, get tingling in your hands, or have trouble concentrating.
Iron is another one. Plant iron (non‑heme) isn’t absorbed as well as the iron from meat. Pair iron‑rich foods like lentils, chickpeas, or spinach with vitamin C (such as orange juice) to boost absorption.
Omega‑3 fatty acids – especially EPA and DHA – are plentiful in fish but scarce in most plants. ALA from flaxseeds or chia helps, but converting ALA to EPA/DHA is inefficient. Consider algae‑based supplements if you don’t eat fish.
Calcium can be a concern if you skip fortified milks or tofu. Green leafy veggies like kale and bok choy provide calcium, but you might need extra servings or fortified products to hit the daily target.
Zinc is present in beans, nuts, and whole grains, but the phytates in these foods can block absorption. Soaking beans, sprouting seeds, or using a zinc supplement can keep levels in check.
First, add fortified staples to your pantry. Look for plant milks, breakfast cereals, or nutritional yeast that are fortified with B12, vitamin D, and calcium. One serving a day usually covers the requirement.
Second, snack smart. A handful of soaked almonds, a splash of lemon over a salad, or a smoothie with flaxseed and orange juice can boost zinc, omega‑3, and iron without extra effort.
Third, schedule a quick blood test each year. It tells you exactly where you’re low, so you can target the missing nutrient instead of guessing.
Lastly, keep a small supplement kit handy. A B12 tablet, a vegan DHA/EPA capsule, and a zinc gummy are cheap, portable, and give you peace of mind on busy days.
Staying vegan doesn’t have to be a nutritional gamble. By picking the right fortified foods, pairing nutrients for better absorption, and checking your levels now and then, you’ll enjoy the benefits of a plant‑based life without the hidden deficiencies.
