Eating vegan: 5 nutrients to watch

Eating vegan: 5 nutrients to keep an eye on

A well-composed plant-based diet can be rich in fiber, antioxidants, and healthy fats — and in many ways more beneficial than an average Western diet. However, there are a number of nutrients that are concentrated in animal products and less abundant in plant-based foods. For those who eat entirely plant-based (or mostly plant-based), these are the substances to watch out for — especially if fatigue is a recurring theme. In this article: five nutrients that require extra attention for vegans, how to recognize deficiencies, and how to supplement them specifically.

Plantforce

Vegan Omega-3 Algae Oil - 120 softgels

€40,19

Plantforce

Vegan Vitamin B Complex – 60 capsules

€22,94

Arthur Andrew Medical

Mag3 Ultra® Magnesium Complex – 180 capsules

€40,19

Sunwarrior

Warrior Blend – Vanilla – Organic Vegan Protein Powder – 750 g

€43,64 ~~€48,24~~ Bespaar 9%

€5,82100g

Big Food

Dutch Chlorella Tablets – 500 g – 2000 tablets

€51,69 ~~€57,44~~ Bespaar 10%

Plantforce

Synergy Protein Vanilla – Powder – 800 g

€45,94

€5,74100g

Plantforce

Vegan Vitamin C Complex Powder – 200 g

€45,94

€22,97100g

Plantforce

Vegan Vitamin C Complex Powder – 100 g

€26,39

Plantforce

Clean Chlorella – 500 tablets – 250 mg

€28,69

Plantforce

Vegan Rice Protein ORGANIC Natural - 40 servings - 800 g

€35,59

€4,45100g

Vegan eten: 5 voedingsstoffen om op te letten

Plant-based eating: start with B12 and iron

Most vegans eat a varied diet and feel fine, especially with good planning. A few nutrients do need conscious attention on a plant-based diet: B12, iron, the other B vitamins, vitamin D and iodine. If you stay tired for a longer period, ask your GP to find out the cause.

Below we go through them one by one.

1. Vitamin B12 — the most important one for every vegan

Vitamin B12 occurs naturally almost only in animal products. The Netherlands Nutrition Centre therefore advises vegans to get B12 from fortified foods or a supplement. Vitamin B12 contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.

2. Iron — extra attention for women who menstruate

Iron from plant foods (non-haem iron) is absorbed less well than iron from meat (haem iron). That does not mean vegans automatically get too little iron, but a conscious choice of iron sources helps. Iron contributes to the reduction of tiredness and fatigue and to normal formation of red blood cells and haemoglobin. For women who menstruate, women trying to conceive and intensive athletes, extra attention to iron makes sense.

Tips for iron from plant foods

Combine with vitamin C — vitamin C increases iron absorption. Think of citrus fruit, peppers or a glass of orange juice with your meal.
Avoid tea and coffee with meals — the tannins they contain bind iron; drink them 1-2 hours before or after eating.
Soak or ferment pulses and grains — this reduces phytates, which bind iron.

Think you may be getting too little iron? Have your iron status checked by your GP before taking an iron supplement.

Other B vitamins and vitamin D

3. The other B vitamins

Besides B12, other B vitamins such as B1, B2, B3, B5 and B6 also contribute to normal energy-yielding metabolism. Riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6 and folate also contribute to the reduction of tiredness and fatigue. In plant foods they are mainly found in wholegrain products, pulses, seeds and vegetables.

A vegan B complex combines all B vitamins in one capsule; some products use forms such as methylcobalamin (B12) and methylfolate (folate).

Source: EU Register on nutrition and health claims (Regulation (EU) 432/2012 — officially authorised health claims).

4. Vitamin D — for everyone, with extra attention for vegans

In food, vitamin D is mainly found in oily fish, eggs and fortified products. The Dutch Health Council advises several groups to take a vitamin D supplement. Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and normal muscle function. As a vegan, choose plant-based vitamin D3 from lichen; standard D3 is often obtained from lanolin (wool fat). A vegan D3 + K2 combination such as Arthur Andrew KD Ultra (full-spectrum K2 + vegan D3 from lichen) contains 100 micrograms of vitamin D per capsule, equal to EFSA's tolerable upper level; so do not combine it with other vitamin D supplements.

Frequently Asked Questions about fatigue on a vegan diet

As a vegan, do I always need a B12 supplement?

Yes, that is the advice. Vitamin B12 occurs naturally almost only in animal products. The Netherlands Nutrition Centre advises vegans to get B12 from fortified foods and/or a supplement. Follow the recommended daily dose on the label.

Can I really get enough iron from a plant-based diet?

Yes, with some attention. With pulses, tofu, tempeh, wholegrain products, dark green leafy vegetables, seeds and dried fruit, combined with vitamin C at mealtimes, you can get enough iron. Vitamin C increases iron absorption. During menstruation, pregnancy or if you exercise a lot, your needs may be higher; if in doubt, have your iron status checked.

Are there vegan omega-3 supplements?

Yes. Omega-3 from algae is a 100% plant-based source of EPA and DHA. Fish actually get their omega-3 from algae too; an algae supplement provides it directly.

How can I have my nutrient status checked?

The most reliable way is a blood test via your GP. If you are persistently tired, discuss which values are relevant, for example B12, iron status (ferritin and haemoglobin), vitamin D and thyroid values. Based on the results your doctor decides on the next steps.

Can I combine a vegan B-complex with a separate B12 supplement?

Yes, you can. Add up the total amount of B12 from both products and follow the recommended daily doses on the labels. If you have been diagnosed with low B12 status, discuss the right dose with your doctor.

Iodine, magnesium, zinc, and omega-3

The Often Forgotten Nutrients

5. Iodine

Iodine contributes to the normal production of thyroid hormones and normal thyroid function, and to normal energy-yielding metabolism. In the Netherlands we mainly get iodine from bread made with iodised baking salt, fish and dairy. If you eat no fish or dairy and little bread, iodine deserves attention. Plant sources are seaweed (kelp, nori) and iodised salt. Note: the iodine content of seaweed varies widely, and too much iodine is not good either. An iodine supplement based on seaweed, such as KiKi Health Organic Sea Kelp or Organic Irish Sea Moss, can be a useful addition; follow the recommended daily dose on the label. If you are unsure whether you get enough iodine, talk to your GP.

What about magnesium, zinc and omega-3?

Magnesium — plentiful in plant foods (nuts, seeds, pulses). Magnesium contributes to the reduction of tiredness and fatigue.
Zinc — found in nuts, seeds and pulses, but phytates can reduce absorption; soaking or fermenting helps. Zinc contributes to the normal function of the immune system.
Omega-3 (EPA/DHA) — plant foods mainly provide ALA (flaxseed, walnuts, chia seeds), which the body converts into EPA and DHA only to a limited extent. An algae omega-3 supplement, for example Plantforce Vegan Omega-3 Algae Oil (our own brand) or Nordic Naturals Algae Omega, provides EPA and DHA directly.

Eating plant-based and feeling energetic go perfectly well together, as long as you consciously include a few nutrients in your planning. B12 is a fixed part of almost every vegan's routine; iron, the other B vitamins, vitamin D and iodine deserve extra attention. If you stay tired, take it seriously: have your status measured and discuss with your GP what is going on.

Disclaimer: This article is for information only and does not replace medical advice. A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt or if you take medication, consult a doctor or pharmacist. Do not exceed the recommended daily dose. Keep out of the reach of young children.