Are you considering going vegan, or are you already following a plant-based diet? Then you probably get the question from time to time: “But are you getting enough nutrients?” And understandably so, because a vegan diet eliminates many traditional food sources. The good news? With the right knowledge and planning, you can get all the nutrients you need.
Which vitamins and minerals are important if you eat vegan?
If you eat vegan, you get many valuable nutrients from plant-based products. However, there are also nutrients that are found primarily in animal products. Your body stores some of these temporarily, while others need to be replenished daily.
Do you notice that you are less fit than you are used to? Or are you wondering if you are getting the most out of your diet? Then it is good to take a moment to consider the nutrients that require extra attention within a vegan diet.
Consider, for example:
- Vitamin B12
- Iron
- Omega-3 fatty acids (EPA and DHA)
- Vitamin D
- Zinc
- Iodine
Are you unsure if you are getting everything you need? Then you can take a closer look at your diet or consult a professional. A blood test can also provide clarity.
In the rest of this article, you will read what to look out for per nutrient and how to replenish it from plant-based sources or supplements.
Which nutrients do you need in addition to on a vegan diet?
With a vegan diet, you eliminate all animal products, from meat and fish to dairy and eggs. As a result, certain food sources that your body normally relies on are lost.
Vitamin B12
Of all nutrients, B12 truly deserves the most attention. This vitamin is found almost exclusively in animal products. Vitamin B12 contributes to the normal functioning of the nervous system* and helps with fatigue and tiredness*. The solution is simple: take a B12 supplement of 250 micrograms per day.
Omega-3 fatty acids
“Where do you get your omega-3 from without fish?” Almost every vegan gets that question at some point. These fatty acids are important for your body, but you cannot produce them yourself. EPA and DHA contribute to the normal functioning of the heart* and DHA is good for the brain*. Walnuts, flaxseed, and chia seeds also contain omega-3, but the ALA type, which your body converts into EPA and DHA very slowly. That is why algae oil is a useful supplement.
Tip: at Arctic Blue You can find algae oil with EPA and DHA , without any fish being involved. After all, fish do not produce these omega-3s themselves either. They obtain them through algae in their food chain.
Iron
If you follow a vegan diet, it is especially important to pay attention to your iron intake. Iron contributes to normal oxygen transport in the body* and helps with fatigue and tiredness*. Your body absorbs plant-based iron slightly less well than iron from meat, but vitamin C helps enormously with this. So be sure to add bell pepper to your beans or squeeze lemon juice over your spinach. Do not drink tea or coffee with iron-rich meals, as they block absorption.
Vitamin D
This is actually not a typical 'vegan problem', because many people in the Netherlands have vitamin D deficiency all year round. Vitamin D contributes to the maintenance of normal bones* and supports the immune system*. You get it mainly through sunlight on your skin, but in the Netherlands that is difficult because many people stay indoors and the sun shines too little from October to March. Plant-based foods contain hardly any vitamin D, so a supplement is actually recommended for all vegans. Do choose vitamin D3 from lichen with a vegan label.
Tip: at Arctic Blue We also have algae oil with added vitamin D3 . This way, you supplement both your omega-3 and vitamin D at once.
Zinc
Zinc often receives less attention, but it is truly important. Zinc contributes to the normal functioning of the immune system* and helps protect cells against oxidative damage*. It is found primarily in meat, but fortunately also in legumes, nuts, and whole grains. Also, soak your legumes overnight before cooking them: this breaks down substances that would otherwise block zinc absorption. And always choose whole grains instead of whites.
In conclusion
A vegan diet really doesn't have to be complicated. The most important thing is knowing what to look out for: take a B12 supplement, ensure you get enough omega-3 from algae , and pay extra attention to iron, vitamin D, and zinc. With the right choices, you will get all the nutrients just fine.
Bee Arctic Blue We understand that as a vegan, you have different needs. Our plant-based algae oil helps you get enough EPA and DHA. This way, you can fully enjoy your plant-based lifestyle and be sure that your body receives all the important omega-3 fatty acids.
EFSA-approved health claims. The beneficial effect on heart and brain function is obtained with a daily intake of 250 mg EPA and DHA.
