2.Vitamin D
Vitamin D is a fat-soluble vitamin that helps enhance the absorption of calcium and phosphorus from your gut (17Trusted Source).
This vitamin also influences many other bodily processes, including immune function, mood, memory, and muscle recovery (18, 19Trusted Source, 20Trusted Source, 21Trusted Source).
The recommended daily allowance (RDA) for vitamin D for children and adults is 600 IU (15 mcg) per day. The elderly, as well as pregnant or lactating women, should aim for 800 IU (20 mcg) per day (22).
That said, some evidence suggests that your daily requirements are far greater than the current RDA (23Trusted Source).
Unfortunately, very few foods naturally contain vitamin D, and foods fortified with vitamin D are often considered insufficient to satisfy the daily requirements.
This could partly explain the worldwide reports of vitamin D deficiency among vegans and omnivores alike (19Trusted Source, 24Trusted Source).
Aside from the small amount you get from your diet, vitamin D can be made from sun exposure. Most people likely make enough vitamin D by spending 15 minutes in the midday sun when the sun is strong as long as they don't use any sunscreen and expose most of their skin.
However, the elderly, people with darker skin, those who live in northern latitudes or colder climates, and those who spend little time outdoors may be unable to produce enough (25Trusted Source, 26Trusted Source, 27Trusted Source).
Furthermore, because of the known negative effects of excess UV radiation, many dermatologists warn against using sun exposure to boost vitamin D levels (28Trusted Source).
The best way vegans can ensure they're getting enough vitamin D is to have their blood levels tested. Those unable to get enough from fortified foods and sunshine should consider taking a daily vitamin D2 or vegan vitamin D3 supplement.
Although vitamin D2 is probably adequate for most people, some studies suggest that vitamin D3 is more effective at raising blood levels of vitamin D (29Trusted Source, 30Trusted Source).
Summary
Vitamin D deficiency is a problem among vegans and omnivores alike. Vegans unable to maintain normal blood levels through fortified foods and sun exposure should consider taking a supplement.
3. Long-Chain Omega-3s
Omega-3 fatty acids can be split into two categories:
- Essential omega-3 fatty acids: Alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid, meaning you can only get it from your diet.
- Long-chain omega-3 fatty acids: This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are not considered essential because your body can make them from ALA.
Long-chain omega-3 fatty acids play a structural role in your brain and eyes. Adequate dietary levels also seem important for brain development and reducing the risk of inflammation, depression, breast cancer, and attention deficit hyperactivity disorder (ADHD) (31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source).
Plants with a high ALA content include flax seeds, chia seeds, walnuts, hemp seeds, and soybeans. EPA and DHA are mostly found in animal products like fatty fish and fish oil.
Getting enough ALA should theoretically maintain adequate EPA and DHA levels. However, studies estimate that the conversion of ALA to EPA may be as low as 510%, while its conversion to DHA may be near 25% (37Trusted Source, 38Trusted Source).
Additionally, research consistently shows that vegetarians and vegans have up to 50% lower blood and tissue concentrations of EPA and DHA than omnivores (39Trusted Source).
Most health professionals agree that 200300 mg per day should be sufficient (39Trusted Source).
Vegans can reach this recommended intake by supplementing with algae oil.
What's more, minimizing your intake of omega-6 fatty acids from oils, including corn, safflower, sunflower, and sesame oils, as well as making sure to eat enough ALA-rich foods, may further help maximize EPA and DHA levels (40Trusted Source).
Summary
Vegans tend to have lower blood and tissue levels of long-chain omega-3 fatty acids. Therefore, they may benefit from supplementing with EPA and DHA.
4. Iodine
Getting enough iodine is crucial for healthy thyroid function, which controls your metabolism.
An iodine deficiency during pregnancy and early infancy can result in irreversible intellectual disability (41Trusted Source).
In adults, insufficient iodine intake can lead to hypothyroidism.
This can cause various symptoms, such as low energy levels, dry skin, tingling in your hands and feet, forgetfulness, depression, and weight gain (41Trusted Source).
Vegans are considered at risk of iodine deficiency, and studies report that vegans have up to 50% lower blood iodine levels than vegetarians (42Trusted Source, 43Trusted Source).
The RDA for adults is 150 mcg of iodine per day. Pregnant women should aim for 220 mcg per day, while those who are breastfeeding are recommended to further increase their daily intake to 290 mcg per day (44).
Iodine levels in plant foods depend on the iodine content of the soil in which they were grown. For instance, food grown close to the ocean tends to be higher in iodine.
The only foods considered to have consistently high iodine levels are iodized salt, seafood, seaweed, and dairy products, which pick up iodine from solutions used to clean cows and farm equipment.
Half a teaspoon (2.5 ml) of iodized salt is sufficient to meet your daily needs.
Vegans who do not want to consume iodized salt or eat seaweed several times per week should consider taking an iodine supplement.
Summary
Iodine plays an important role in your thyroid function and metabolism. Vegans not getting enough iodine from seaweed or iodized salt should consider taking an iodine supplement.
5. Iron
Iron is a nutrient used to make new DNA and red blood cells, as well as carry oxygen in the blood. It's also needed for energy metabolism (45Trusted Source).
Too little iron can lead to anemia and symptoms like fatigue and decreased immune function.
The RDA is 8 mg for adult men and post-menopausal women. It increases to 18 mg per day for adult women, and pregnant women should aim for 27 mg per day (46).
Iron can be found in two forms: heme and non-heme. Heme iron is only available from animal products, whereas non-heme iron is found in plants (45Trusted Source).
Because heme iron is more easily absorbed from your diet than non-heme iron, vegans are often recommended to aim for 1.8 times the normal RDA. That said, more studies are needed to establish whether such high intakes are needed (47Trusted Source).
Vegans with a low iron intake should aim to eat more iron-rich foods, such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds. Iron-fortified foods, such as cereals, enriched breads, and some plant milks, can further help (24Trusted Source, 48Trusted Source).
Also, using cast-iron pots and pans to cook, avoiding tea or coffee with meals, and combining iron-rich foods with a source of vitamin C can help boost iron absorption.
The best way to determine whether supplements are necessary is to get your hemoglobin and ferritin levels checked by your health practitioner.
Unnecessary intake of supplements like iron can do more harm than good by damaging cells or blocking the absorption of other minerals (49Trusted Source).
Extremely high levels can even cause convulsions, lead to organ failure or coma, and be fatal in some cases. Thus, it's best not to supplement unless it's truly necessary (50Trusted Source).
Summary
Vegans not getting enough iron from their diets should consider fortified foods or a supplement. However, overly high levels can be harmful, and iron supplements are not recommended for everyone.
6. Calcium
Calcium is a mineral that's necessary for good bone and teeth health. It also plays a role in muscle function, nerve signaling, and heart health.
The RDA for calcium is set at 1,000 mg per day for most adults and increases to 1,200 mg per day for adults over the age of 50 (51).
Plant sources of calcium include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, and fortified plant milks or juices.
However, studies tend to agree that most vegans don't get enough calcium (52Trusted Source, 53Trusted Source).
An often-heard remark among the vegan community is that vegans have lower calcium needs than omnivores because they do not use this mineral to neutralize the acidity produced by a meat-rich diet.
More research is needed to evaluate how meatless diets affect daily calcium requirements. However, evidence suggests that vegans consuming less than 525 mg of calcium tend to have an increased risk of bone fractures (53Trusted Source).
For this reason, all vegans are encouraged to aim for the RDA, making sure they consume at least 525 mg of calcium per day. Supplements should be used if this can't be achieved through diet or fortified foods alone.
Summary
Vegans consuming too little dietary calcium should consider taking a daily supplement. This is especially important for those getting less than 525 mg per day.
7. Zinc
Zinc is a mineral that's crucial for metabolism, immune function, and the repair of body cells.
An insufficient intake of zinc can lead to developmental problems, hair loss, diarrhea, and delayed wound healing.
The RDA for zinc is currently set at 811 mg per day for adults. It increases to 1112 mg for pregnant women and 1213 mg for lactating women (54).
Few plant foods contain high amounts of zinc. Moreover, zinc absorption from some plant foods is limited due to their phytate content. Thus, vegetarians are encouraged to aim for 1.5 times the RDA (54).
While not all vegans have low blood levels of zinc, a recent review of 26 studies showed that vegetarians and especially vegans have lower zinc intakes and slightly lower blood levels of zinc than omnivores (55Trusted Source).
To maximize your intake, eat a variety of zinc-rich foods throughout the day. These include whole grains, wheat germ, tofu, sprouted breads, legumes, nuts, and seeds.
Soaking nuts, seeds, and legumes overnight, eating enough protein, and consuming fermented foods, such as tempeh and miso, also seems to boost absorption (56Trusted Source).
Vegans concerned about their zinc intake or those with symptoms of a deficiency may consider taking a daily zinc gluconate or zinc citrate supplement that provides 50100% of the RDA.
Summary
Vegans unable to reach the zinc RDA should first focus on adding zinc-rich foods to their diets. Those with low blood levels of zinc should consider taking a daily supplement.
The bottom line
Well-planned vegan diets can fulfill your nutritional needs.
That said, certain nutrient requirements may be difficult to achieve through diet and fortified foods alone.
This is especially true for vitamin B12, vitamin D, and long-chain omega-3s.
All vegans who are unable to meet their dietary recommendations through diet alone should consider taking supplements. Still, it's best to speak with your healthcare provider before beginning a new supplement regime.
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