Vegan Nutrition Guide
A well-planned vegan diet can meet all nutritional needs — but well-planned is the operative phrase. There are a handful of nutrients that require specific attention on a plant-based diet. Getting these right means you can eat plant-based with confidence, knowing you are not missing anything. This guide covers every nutrient worth knowing about, with practical food sources and supplementation advice where relevant.
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Tips
- B12 cannot be reliably obtained from plant foods — supplement daily with at least 10mcg or 2000mcg weekly. This is non-negotiable.
- Vitamin D supplementation is recommended for all UK adults from October to March — vegans should use a D3 from lichen (not wool).
- Eating vitamin C alongside iron-rich foods (lentils, spinach, fortified cereals) significantly improves iron absorption.
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Do vegans need to supplement B12? +
Yes — B12 is found almost exclusively in animal products. Regular supplementation (at least 10mcg daily or 2000mcg weekly) is essential for vegans. Deficiency develops slowly but causes serious neurological damage if left untreated.
Can vegans get enough protein? +
Yes. A varied plant-based diet including legumes, soy products, whole grains and vegetables provides all essential amino acids. Most vegans in the UK meet protein requirements without specific effort.
How do vegans get calcium without dairy? +
From fortified plant milks (as much calcium as cow's milk), tofu made with calcium sulphate, tahini, almonds, white beans, kale, bok choy, and fortified foods like bread and breakfast cereals.
What about omega-3 on a vegan diet? +
ALA omega-3 comes from flaxseeds, chia seeds and walnuts. EPA and DHA (the types found in oily fish) can be obtained from algae-based supplements — the original source that fish get them from. Conversion from ALA is inefficient, so an algae supplement is worth considering.
Is iron a concern on a vegan diet? +
Plant-based iron (non-haem iron) is less readily absorbed than animal-based iron, but vegans are not at higher risk of deficiency than omnivores when eating a varied diet. Pairing iron-rich foods with vitamin C improves absorption.
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