There are many great reasons to start eating a vegetarian or vegan diet but it can be a tricky transition for some. Certain nutrients are harder to maintain at adequate levels then others so I have put together a list of ones to pay special attention to.
1. Vitamin B12
Vitamin B12 is only available in meat based sources unfortunately. Low levels of vitamin B12 can contribute to fatigue, anemia, numbness, tingling, and many more symptoms. The lack of vegetarian sources makes it the number one nutrient on this list. Luckily there are a few options for supplementation. Sub-lingual (Dissolved under the tongue) vitamin B12 is absorbed better than oral supplements which is important to keep in mind when shopping for one. It can also be given as an intramuscular injection and as a part of a Myer’s vitamin/mineral infusion. These are suitable options because vitamin B12 can be stored in the liver so the injectable forms can be spaced out.
2. Iron
I’ve discussed iron extensively in other blog posts but it definitely needs to be mentioned on this list. Meat sources of iron are more bioavailable (Easier to absorb) and there are a lot of other contributing factors that can increase iron requirements. Make sure to get appropriate testing and supplementation with the help of an MD or ND.
Plant based sources: Nuts, seeds, beans, peas, lentils, dark leafy greens, tofu, dried fruit.
3. Vitamin D
Vitamin D is a common deficiency in both vegetarians and omnivores. It makes the list because most of the food sources are from meat and seafood. For vegetarians eggs and some dairy are options. For vegans mushrooms, and fortified soy/nut milks are two options. Although sunlight is also a source of vitamin D it usually isn’t possible to get enough in the darker months.
Supplements: Keep in mind not all vitamin D supplements are vegan friendly. Vitamin D3 is the active form but check to see what the source is. Vitamin D2 is another option that is more likely to be vegan friendly but needs to be converted in the body to the D3 form.
4. Zinc
There are lots of great plant based sources of zinc but the issue here is that they tend to be more bioavailable in meat sources. Skin/hair/nail changes, frequent colds, and slow healing can all be indications that zinc is deficient.
Plant based sources: Legumes (Chickpeas, lentils, beans), nuts, seeds (Especially pumpkin seeds), eggs
If you decide to try a supplement there are a couple things to consider. It’s a good idea to take with food so it doesn’t cause an upset stomach. Additionally, too high of a dose can have an opposite effect and depress the immune system so make sure you don’t overdo it.
5. Omega-3 fatty acids
Both meat eaters and non-meat eaters tend to eat low amounts of omega-3 fatty acids. Signs of deficiency may include dry skin, poor sleep, low mood.
Plant based sources: Walnuts, flax seed (Freshly ground), chia seeds, hemp seeds, algae
Supplements: Beware that a lot of omega-3’s are made from various types of fish and seafood. Vegan alternatives exist and are made out of algae or flax.
6. Protein
Protein is last on the list for a reason; it’s a misconception that it is difficult for vegetarians/vegans to get in enough protein. I like getting people to track how much protein they’re getting in their typical eating habits over a couple days to make sure it’s enough. The typical calculation is that we need 0.8 grams of protein per kilogram - meaning a 150lb person (68kg) needs 54.4 grams of protein. This should not be difficult to achieve by eating vegetables, nuts and seeds, beans, lentils, and grains like oats or quinoa. There are lots of helpful charts online that can help you find the protein content in plant based foods.
Dr. Kelsey Murray, ND