The Essential Vegan Nutrient Checklist
Are you getting everything you need from your vegan diet? It is a fair question. A well-planned vegan diet can be incredibly healthy, but it does require a little extra thought to make sure all your nutritional bases are covered.
The good news is that with some careful planning and the right knowledge, you can thrive on a plant-based diet. This checklist will help you audit your intake of the nutrients that matter most. We will walk through each one, explain why it matters, show you where to find it in UK foods, and help you decide when a supplement might make sense.
Why Some Nutrients Need Extra Attention
Plant-based diets are naturally rich in many vitamins, minerals and protective compounds. However, some nutrients are either absent from plant foods or present in forms that your body finds harder to use. This is not a flaw in veganism. It is simply a matter of understanding where these nutrients come from and making informed choices.
The NHS is clear that you can get all the nutrients you need from a varied and balanced vegan diet, but you may need to include fortified foods or supplements for certain nutrients. The key is knowing which ones to focus on.
Vitamin B12: The Non-Negotiable
Why it matters: Vitamin B12 is essential for making red blood cells, maintaining your nervous system, and supporting brain function. A deficiency can cause fatigue, weakness, nerve damage, and even irreversible neurological problems if left untreated.
The challenge: B12 is made by bacteria, and in nature it is found almost exclusively in animal products. There are no reliable plant sources of B12. This makes it the one nutrient that all vegans must obtain through fortified foods or supplements.
What the experts say: The NHS states that sources for vegans are limited and a vitamin B12 supplement may be needed. The UK recommended nutrient intake is 1.5 micrograms per day for adults, but many experts suggest higher intakes to ensure adequate absorption.
UK food sources:
•Fortified breakfast cereals (check the label for B12 content)
•Fortified unsweetened soya, oat, and almond drinks
•Yeast extract spreads like Marmite (fortified varieties)
•Nutritional yeast flakes fortified with B12
How much do you need? The British Dietetic Association (BDA) recommends a daily supplement of 10 micrograms for vegans who are not getting enough from fortified foods. If you eat fortified foods regularly, aim for at least three servings per day to meet your needs.
Action point: Check your fortified foods and add up how much B12 you are getting. If it is less than 3 micrograms per day from food, take a daily supplement. This is not optional.
Iron: Absorption is Everything
Why it matters: Iron is needed to make haemoglobin, the protein in red blood cells that carries oxygen around your body. Without enough iron, you will feel tired, weak, and unable to concentrate. Iron deficiency is the most common nutritional deficiency worldwide.
The challenge: There are two types of iron in food. Haem iron comes from meat and is easily absorbed. Non-haem iron comes from plants and is less readily absorbed. However, you can significantly improve absorption by eating iron-rich foods with vitamin C.
What the numbers say: The NHS recommends 8.7mg of iron per day for men and 14.8mg per day for women aged 19 to 49. Women need more because of blood loss during menstruation. After menopause, the requirement drops to 8.7mg.
UK food sources:
•Pulses such as lentils, chickpeas, black beans, and kidney beans
•Tofu and tempeh
•Quinoa and fortified wholegrain cereals
•Dark leafy greens like kale, spring greens, and watercress
•Nuts and seeds, especially pumpkin seeds and cashews
•Dried apricots, figs, and prunes
•Wholemeal bread (iron is added to UK flour by law)
The vitamin C trick: Eating vitamin C-rich foods at the same time as iron-rich foods can double or even triple iron absorption. Add tomatoes, peppers, or citrus fruits to your meals. A glass of orange juice with your fortified cereal, or a squeeze of lemon on your lentil curry, makes a real difference.
What to avoid: Tea and coffee contain tannins that inhibit iron absorption. Try to drink them between meals rather than with your main iron sources.
Action point: Include at least one good source of iron at every meal. Pair it with a vitamin C source. If you are a woman of childbearing age, consider getting your iron levels checked annually.
Iodine: The Overlooked Essential
Why it matters: Iodine is needed to make thyroid hormones, which regulate your metabolism, energy levels, and body temperature. Too little iodine can cause an underactive thyroid, leading to weight gain, fatigue, and difficulty concentrating. In pregnancy, iodine deficiency can affect the baby's brain development.
The challenge: In the UK, most people get their iodine from dairy products and fish. Vegans who do not eat these foods are at higher risk of deficiency. Plant foods are generally low in iodine, and the amount varies depending on the soil where they were grown.
What the experts say: The BDA notes that vegetarians and particularly vegans are at risk of iodine deficiency. The UK recommended intake is 140 micrograms per day for adults.
UK food sources:
•Seaweed (but use caution, as some types contain excessive amounts)
•Iodised salt (not commonly used in the UK)
•Foods fortified with iodine (check labels, as not all plant milks are fortified)
The seaweed question: Seaweed is rich in iodine, but the content varies wildly. Some types, like kelp, can contain dangerously high levels. Nori (the seaweed used in sushi) is safer. The Vegan Society suggests that one and a half to two sheets of nori (around 4g) can provide the recommended daily intake.
Supplement tip: Because reliable food sources are limited, the BDA recommends a daily supplement of 140 micrograms for vegans. Our OrgaSea supplement provides iodine from organic seaweed in a controlled amount, along with other beneficial nutrients.
Action point: If you are not eating seaweed regularly or using fortified foods, take an iodine supplement. Pregnant and breastfeeding women should speak to their GP or midwife about their iodine needs.
Omega-3 Fatty Acids: Beyond the Basics
Why it matters: Omega-3 fatty acids are crucial for heart health, brain function, and reducing inflammation. The most important types are EPA and DHA, which are mainly found in oily fish.
The challenge: Plant foods contain a type of omega-3 called ALA (alpha-linolenic acid). Your body can convert ALA into EPA and DHA, but the conversion rate is low, typically around 5-10% for EPA and even less for DHA. This means you need to consume a lot of ALA to get enough EPA and DHA.
What the research shows: The British Heart Foundation states that plant sources of omega-3 may not have the same benefits as oily fish in reducing heart disease risk. However, ensuring adequate intake is still important for overall health.
UK food sources (for ALA):
•Ground flaxseeds (also called linseeds) - grind them fresh for best absorption
•Chia seeds
•Hemp seeds and hemp oil
•Walnuts
•Rapeseed oil (use for cooking and salad dressings)
How much do you need? Aim for around 2-3 grams of ALA per day. A tablespoon of ground flaxseed provides about 1.6 grams. Two tablespoons of chia seeds provide around 5 grams.
Supplement tip: The BDA recommends a daily supplement of 250mg of vegan DHA and EPA (derived from algae) for vegans. This bypasses the conversion problem and ensures you get the active forms your body needs.
Action point: Add ground flaxseed to your porridge or smoothie every day. Consider taking an algae-based omega-3 supplement, especially if you have a family history of heart disease.
Calcium: Building Strong Bones
Why it matters: Calcium is essential for bone health, muscle function, nerve transmission, and blood clotting. Most of your body's calcium is stored in your bones and teeth. If you do not get enough from your diet, your body will take it from your bones, increasing the risk of osteoporosis later in life.
The challenge: Dairy products are the main source of calcium in most UK diets. Vegans need to be more intentional about including calcium-rich plant foods.
What you need to know: Adults need around 700mg of calcium per day. This is achievable on a vegan diet, but it requires planning. The NHS provides clear guidance on vegan calcium sources.
UK food sources:
•Fortified plant milks (soya, oat, almond) - aim for at least 120mg per 100ml
•Calcium-set tofu (check the label, as not all tofu is calcium-set)
•Green leafy vegetables like kale, pak choi, broccoli, and cabbage (but not spinach, which contains oxalates that block calcium absorption)
•Pulses, especially chickpeas and white beans
•Sesame seeds and tahini
•Dried figs and fortified dried fruit
•Brown and white bread (calcium is added to UK flour by law)
The absorption factor: Some plant foods contain compounds called oxalates (in spinach and chard) or phytates (in wholegrains and legumes) that reduce calcium absorption. This is why the BDA suggests having a portion of calcium-rich food at every meal.
Action point: Check that your plant milk is fortified with calcium and shake the carton before pouring (calcium settles at the bottom). Aim for three servings of calcium-rich foods per day.
Vitamin D: The Sunshine Vitamin
Why it matters: Vitamin D helps your body absorb calcium and is essential for bone health, immune function, and muscle strength. Low levels are linked to increased risk of osteoporosis, falls, and fractures in older adults.
The challenge: We make most of our vitamin D when our skin is exposed to sunlight. In the UK, the sun is not strong enough between October and March for us to make vitamin D. Very few foods naturally contain vitamin D, and those that do are mostly animal products.
What the NHS says: The NHS advises that everyone should consider taking a daily vitamin D supplement during autumn and winter. This applies to vegans and non-vegans alike.
UK food sources:
•Fortified fat spreads
•Fortified breakfast cereals
•Fortified plant milks (check the label, as not all are fortified)
The supplement question: Most vitamin D supplements are made from lanolin (sheep's wool) and are not vegan. However, vitamin D2 and vitamin D3 from lichen or algae are vegan-friendly. Check the label carefully.
How much do you need? The UK recommendation is 10 micrograms (400 IU) per day for everyone over the age of one year. Some experts suggest higher doses, especially during winter.
Action point: Take a daily vitamin D supplement from October to March at minimum. If you spend most of your time indoors or cover your skin for cultural or religious reasons, take it year-round.
Selenium and Zinc: The Trace Minerals
Why they matter: Selenium supports your immune system and thyroid function. Zinc is needed for wound healing, immune function, and DNA synthesis. Both are important but often overlooked.
The challenge: The selenium content of plant foods depends on the selenium content of the soil. UK soil is relatively low in selenium, so plant foods grown here may not provide much. Zinc from plant sources is less well absorbed than zinc from meat due to phytates.
UK food sources of selenium:
•Brazil nuts (just two to three nuts per day can meet your needs, but do not exceed this as too much selenium is harmful)
•Wholegrain bread and pasta
•Brown rice
•Sunflower seeds
UK food sources of zinc:
•Wholegrains, especially wholemeal bread and oats
•Pulses, particularly chickpeas and lentils
•Nuts and seeds, especially pumpkin seeds, cashews, and almonds
•Tofu and tempeh
Improving zinc absorption: Soaking, sprouting, or fermenting grains and legumes reduces their phytate content and improves zinc absorption. Soaking dried beans overnight and rinsing them before cooking is a simple way to boost your zinc intake.
Supplement tip: The BDA recommends 60 micrograms of selenium per day for women and 75 micrograms for men. For zinc, the UK recommendation is 7mg for women and 9.5mg for men. A well-formulated multivitamin can help cover these bases.
Action point: Keep a small jar of Brazil nuts in your kitchen and have two or three with breakfast. Soak your beans and lentils before cooking.
Your Quick Vegan Nutrient Checklist
When planning your vegan diet, these are the key nutrients that need your attention. Vitamin B12 is non-negotiable and requires either fortified foods three times daily or a 10mcg supplement. Iron needs careful pairing with vitamin C to boost absorption, with women needing almost double the amount of men. Iodine is best covered with a 140mcg supplement unless you are eating seaweed regularly. Omega-3 can come from flaxseeds and walnuts, but a 250mg algae-based DHA/EPA supplement is recommended for optimal levels.
Calcium requires three servings daily from fortified plant milk, tofu, or leafy greens. Vitamin D needs a 10mcg supplement from October to March at minimum, and year-round if you are mostly indoors. Selenium is easily covered with two to three Brazil nuts daily. Zinc absorption improves when you soak beans and lentils before cooking.
The nutrients you can supplement are B12 (always), vitamin D (autumn and winter minimum), iodine (recommended for all vegans), and omega-3 (recommended for optimal levels). Iron, calcium, selenium, and zinc are usually achievable through food if you plan carefully, but supplements can help if your diet is limited.
Putting It All Together
Eating a healthy vegan diet is not about restriction. It is about abundance and variety. Fill your plate with colourful vegetables, hearty wholegrains, protein-rich legumes, and healthy fats from nuts and seeds. Be intentional about the nutrients that need extra attention.
Start by doing a quick audit of your typical week. Are you eating fortified foods regularly? Are you getting enough vitamin C with your iron sources? Are you taking a B12 supplement? Small changes can make a big difference.
If you are new to veganism, do not try to get everything perfect at once. Focus on the non-negotiables first (B12, vitamin D, and iodine), then work on optimising the rest. If you have been vegan for a while and are feeling tired or run down, consider getting your B12, iron, and vitamin D levels checked by your GP.
At Nutribrio, we understand the unique nutritional needs of vegans. Our range of vegan supplements is designed to help you fill any gaps in your diet with high-quality, plant-based ingredients. Whether you need a specific nutrient or a comprehensive blend, we have options to support your health and wellbeing.
Remember, a well-planned vegan diet can provide everything your body needs to thrive. With the right knowledge and a little planning, you can enjoy all the benefits of plant-based eating while staying healthy and energised.
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