There are many reasons that a person may choose to limit or eliminate animal foods from their diet, and numerous health benefits to doing so. Following a plant-based diet can mean many things and look differently from one person to the next. In general, eating plant-based means enjoying more plant foods and less animal foods. Regardless of your reason for trying a plant-based diet, or the level of restriction you have adopted, learning a few things about plant-based nutrition is key.

There are some nutrients that may need a bit more attention and intention from someone choosing a plant-based diet. Some vitamins and minerals are absent from typical plant-based diets, while others may be present but in smaller amounts or in forms that are more difficult for our bodies to absorb. Having a little awareness around a few key nutrients will go a long way! By including select foods day-to-day, or by opting to supplement your diet, you can be sure that you are getting the nutrients necessary to live a healthy lifestyle.

Keep reading to learn about 3 nutrients of concern for those following a plant-based diet!

Vitamin B12

It is possible for vegetarian adults to meet the recommended daily intake goals for B12. Sources are commonly animal foods, such as meat, fish and dairy. However, many plant-based foods and drinks are fortified with B12. Plan to include a variety of B12 fortified foods in your vegetarian diet to promote brain and nerve health.

Plant-based sources:

• Fortified nutritional yeast
• Fortified cereal, bread & pasta
• Fortified plant-based milk or juice

Safe Supplementation: No recognized upper limit to intake. High doses do no harm, but excess will be excreted through urine.   Omega 3

EPA, DHA, and ALA are omega-3 fatty acids that support brain function and heart health. These fats are essential for optimal health. A person who does not include fish, fish oil, or seafood in their diet may want to consider foods or drinks fortified with EPA and DHA. Algal oil is made from marine algae and is a vegetarian-friendly EPA and DHA supplement.

Plant-based sources:

• ALA- flax seed, chia seed, walnuts, edamame, beans.
• EPA, DHA- fortified products, algal oil

Safe Supplementation: 1000-2000 mg oil/day   Iron Iron is an important mineral, as it helps to move oxygen throughout the body and is a part of hormone production. Your gender and life stage will determine how much iron is needed to support your health. Vitamin C might also enhance the absorption of iron and calcium is known to decrease absorption. Pairing foods accordingly will help meet iron goals.   Plant-based sources:

• Nuts, beans & legumes
• Fortified grains

 Safe Supplementation: Meet gender specific daily need             References  

• National Institutes of Health. “Office of Dietary Supplements – Iron.” Nih.gov, 2016, ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed 27 Apr. 2022.
• National Institute of Health. “Office of Dietary Supplements – Omega-3 Fatty Acids.” Nih.gov, 2017,ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. Accessed 27 Apr. 2022.
• National Institutes of Health. “Office of Dietary Supplements – Vitamin B12.” Nih.gov, 2016, ods.od.nih.gov/factsheets/VitaminB12- HealthProfessional/. Accessed 27 Apr. 2022.
• Palmer, Sharon. Nutrients of Concern for Individuals Following a Plant-Based Diet Includes Recipes from Special Continuing Education Supplement the Magazine for Nutrition Professionals. 2014.