What Vitamins Are Vegans Missing from Their Diets (and How to Get Them) 🌿💪

Going plant-based has tons of benefits—from supporting heart health to reducing your carbon footprint. But whether you’re full-time vegan or just trying Meatless Mondays, there’s one thing you’ve got to stay on top of: micronutrients.

Some key vitamins and minerals are harder to get without animal products. Don’t worry—you don’t have to give up your values to stay healthy. You just need a plan. Let’s break it down:

🧠 Vitamin B12

Why it matters: Supports brain function and energy levels.
Why it’s tricky: Naturally found only in animal products.
How to get it: Fortified foods (like plant milks, cereals, nutritional yeast) or a reliable B12 supplement.

💪 Iron

Why it matters: Delivers oxygen to muscles and prevents fatigue.
Why it’s tricky: Plant-based iron (non-heme) isn’t absorbed as easily.
How to get it: Lentils, tofu, chickpeas, dark leafy greens + eat them with Vitamin C-rich foods (like oranges or bell peppers) to boost absorption.

🌞 Vitamin D

Why it matters: Helps absorb calcium and supports immunity.
Why it’s tricky: Often comes from fish or fortified dairy.
How to get it: Get 10–20 minutes of sunlight daily, use fortified plant milks, or take a vegan D2/D3 supplement.

🦴 Calcium

Why it matters: Keeps bones strong and muscles working properly.
Why it’s tricky: Dairy is the most common source, but not the only one.
How to get it: Fortified soy or almond milk, tofu, tahini, chia seeds, and bok choy.

🧂 Zinc

Why it matters: Essential for healing and immune health.
Why it’s tricky: Found mostly in meat and seafood.
How to get it: Whole grains, legumes, seeds, and nuts—but you may need a supplement depending on your intake.

🧬 Omega-3 Fatty Acids (EPA & DHA)

Why it matters: Supports brain, joint, and heart health.
Why it’s tricky: Found mainly in fatty fish.
How to get it: Flaxseeds, walnuts, chia seeds, or algae-based omega-3 supplements.

Bottom Line?

You can thrive on a vegan diet—you just need to be mindful. Track your nutrition, consider blood tests if you’re unsure, and don’t be afraid of supplements. 💊

Need help building a balanced plant-based plan that fuels your workouts and goals?

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