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The Nutrients Vegetarians and Vegans Should Watch Closely

Plant-based eating has real benefits — and a few genuine gaps worth planning around

Plant-based eating is linked to real, well-documented benefits — better cardiovascular markers, a leaner lipid profile, lower blood pressure among them. But “plant-based is healthier” isn’t the same as “plant-based is automatically complete.” Research is consistent on a specific set of nutrients that need deliberate attention.

The nutrients that come up repeatedly

A systematic review analyzing plant-based diets identified the same cluster of nutrients at risk again and again: vitamin B12, iron, calcium, vitamin D, iodine, zinc, and omega-3 fatty acids (specifically EPA and DHA). This isn’t a fringe concern — it shows up across dozens of studies.

Vitamin B12 deserves particular attention. It’s essentially absent from plant foods, and research is unambiguous that supplementation is necessary on a vegan diet — not optional, not something food alone reliably covers. One study of Spanish vegetarians and vegans found clinical or subclinical B12 deficiency in 11% of participants, and elevated homocysteine (a functional marker of B12 status) in a third.

The omega-3 nuance

Omega-3s are a specific trap worth understanding. Plant sources like flaxseed and walnuts provide ALA, a precursor omega-3 — but the body converts only about 5 to 8% of ALA into the more biologically active EPA and DHA. That means relying on ALA sources alone significantly underdelivers compared to what the numbers on a label might suggest. An algae-based DHA/EPA supplement is the most direct plant-based way to close this specific gap.

Practical starting points

  • Supplement B12 — this one isn’t realistically solvable through diet alone on a vegan pattern.
  • Choose an algae-based omega-3 supplement rather than relying on flax or walnuts alone.
  • Pair iron-rich plant foods (lentils, spinach, tofu) with vitamin C to improve absorption.
  • Get vitamin D levels checked, particularly in lower-sunlight months.
  • A well-planned plant-based diet is genuinely safe and beneficial — “well-planned” is the operative phrase.

Quick takeaways: B12, iron, calcium, vitamin D, iodine, zinc, and omega-3s are the nutrients most consistently under-supplied on plant-based diets. B12 supplementation is essentially non-negotiable on a vegan diet. ALA from plant sources converts poorly to usable omega-3s — an algae-based supplement closes that gap more reliably.

If you’d like your plant-based diet reviewed for nutrient gaps, book a free discovery call — we’ll walk through where to start.

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