# Vegan Vitamins: What Nutrients Are You Missing? Choosing a vegan diet can offer cardiovascular and metabolic benefits, but excluding animal products also changes the nutrient profile of a typical diet. Understanding which vitamins and minerals are less available from plants helps you make informed decisions about food choices and supplements. For a focused overview, see [Vegan Vitamins: Essential Nutrients You Might Be Missing](https://www.topvitamine.com/blogs/news/vegan-vitamins-essential-nutrients-you-might-be-missing). ## Why vegan nutrition requires special attention Plant-based diets are rich in fiber, antioxidants, and many micronutrients, yet some nutrients are concentrated primarily in animal foods or are less bioavailable from plants. Inadequate intake of these nutrients can affect energy, neurological function, bone health, and immune response. Regular monitoring and intentional dietary planning reduce the risk of deficiencies. ## Key nutrients often lacking in vegan diets Vitamin B12: B12 is required for red blood cell formation, neurological function, and DNA synthesis. Because reliable dietary B12 comes mainly from animal products or fortified foods, vegans often need supplementation or fortified foods to maintain adequate status. Clinically, B12 deficiency can present with fatigue, macrocytic anemia, or neuropathy, so periodic testing is advisable for those on strict plant-based diets. Vitamin D: Vitamin D supports bone mineralization and immune function. Endogenous synthesis through sunlight exposure is the primary source for many people, but seasonal variation and limited sun exposure can lead to insufficiency. Vegan vitamin D supplements derived from lichen or mushroom extracts provide plant-based options to maintain serum 25(OH)D concentrations. Iron: Plant (non-heme) iron is less readily absorbed than heme iron from animal foods. Consuming vitamin C–rich foods alongside iron-rich plant foods improves absorption. In some cases, iron-fortified foods or targeted supplementation are needed, particularly for individuals with increased requirements. Omega-3 fatty acids: Long-chain omega-3s (EPA and DHA) play roles in cardiovascular and brain health. ALA from flaxseed, chia, and walnuts is a precursor but converts inefficiently to EPA and DHA. Algal-based EPA/DHA supplements provide a direct vegan source when dietary intake may not be sufficient. Calcium and zinc: These minerals are present in plant foods but can be affected by dietary inhibitors (e.g., oxalates, phytates). Consuming a variety of calcium-rich plants and fortified foods helps meet requirements; supplements are an option when dietary intake is inadequate. ## Plant-based supplements: what to look for When evaluating supplements, prioritize third-party testing and transparent labeling. For B12, both cyanocobalamin and methylcobalamin formulations are used; consistency and adequate dosing matter for maintaining serum levels. For vitamin D, confirm whether a product contains D2 or vegan-sourced D3 (lichen-derived D3 is plant-based). Consider bioavailability, ingredient purity, and potential allergens. Related practical reads include insights on liposomal vitamin C and planning supplements for new routines, for example new-year supplement strategies. For general reference, an organizational site is available at Topvitamine. ## Conclusion A well-planned vegan diet can be nutritionally adequate, but attention to B12, vitamin D, iron, omega-3s, calcium, and zinc is important. Use evidence-based testing and professional guidance when in doubt, and choose supplements that are transparent about sourcing and dosage to address any identified gaps.