Are you considering going vegan or do you already follow a plant-based diet? Then you probably get asked the question: “But are you getting enough nutrients?” And understandably so, because with a vegan diet many traditional food sources disappear. The good news? With the right knowledge and planning, you can get all the nutrients just fine.
Which vitamins and minerals are important when you eat vegan?
When you eat vegan, you get many valuable nutrients from plant-based products. But there are also nutrients that are mainly found in animal products. Some of these your body stores temporarily, others you need to replenish daily.
Do you notice that you are less fit than you are used to? Or do you wonder whether you are getting everything out of your diet? Then it is good to take a moment to consider the nutrients that require extra attention within a vegan diet.
Think for example of:
- Vitamin B12
- Iron
- Omega-3 fatty acids (EPA and DHA)
- Vitamin D
- Zinc
- Iodine
Are you unsure whether you are getting everything? Then you can take a close look at your diet or consult a professional. A blood test can also provide clarity.
In the rest of this article, you will read per nutrient what to look out for and how to supplement it from plant-based sources or supplements.
Which nutrients do you need extra with a vegan diet?
With a vegan diet, you leave out all animal products, from meat and fish to dairy and eggs. This eliminates certain food sources that your body normally relies on.
Vitamin B12
Of all nutrients, B12 really deserves the most attention. This vitamin is found almost exclusively in animal products. Vitamin B12 contributes to the normal function of the nervous system* and helps with tiredness and fatigue*. The solution is simple: take a B12 supplement of 250 micrograms per day.
Omega-3 fatty acids
“Where do you get your omega-3 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 function of the heart* and DHA is good for the brain*. Walnuts, flaxseed and chia seed also contain omega-3, but of the ALA type, which your body converts very slowly into EPA and DHA. That is why algae oil is a handy addition.
Tip: at Arctic Blue you will find algae oil with EPA and DHA, without any fish involved. After all, fish do not make this omega-3 themselves either. They get it through algae in their food chain.
Iron
If you follow a vegan diet, it is extra important to pay attention to your iron. Iron contributes to normal oxygen transport in the body* and helps with tiredness and fatigue*. Your body absorbs plant-based iron somewhat less well than iron from meat, but vitamin C helps enormously with that. 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, because they block absorption.
Vitamin D
This is actually not a typical ‘vegan problem’, because many people in the Netherlands have too little vitamin D 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 from October to March the sun does not shine enough. Plant-based food contains hardly any vitamin D, so a supplement is actually recommended for all vegans. Do choose vitamin D3 from lichen with a vegan certification.
Tip: at Arctic Blue we also have algae oil with vitamin D3 added. That way you replenish both your omega-3 and your vitamin D in one go.
Zinc
Zinc often gets less attention, but it is really important. Zinc contributes to the normal function of the immune system* and helps protect cells against oxidative damage*. It is mainly found 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 white ones.
Finally
A vegan diet really does not have to be complicated. The most important thing is that you know what to look out for: make sure you have a B12 supplement, get enough omega-3 from algae, and pay extra attention to iron, vitamin D and zinc. With the right choices, you can get all the nutrients just fine.
At 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 gets all the important omega-3 fatty acids.
*Approved health claims from the EFSA. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg of EPA and DHA.
