The Smart Vegetarian Supplement Stack
So, you’re eating more plants. That’s a great move for your health and the planet. But have you thought about what your new diet might be missing? A well-planned vegetarian 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, you can thrive on a plant-based diet. This guide will help you understand the common nutrient gaps and how to fill them. We will focus on a food-first approach with smart, efficient supplements to fill the gaps.
Why some nutrients need extra attention
Plant-based diets are naturally rich in many vitamins, minerals, and fibre. However, some nutrients are either absent from plant foods or are present in forms your body finds harder to use. This isn’t a flaw in vegetarianism. It’s simply a matter of understanding where these nutrients come from and making informed choices.
The NHS is clear that you can get most of the nutrients you need from a varied and balanced vegetarian 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 and maintaining your nervous system. A deficiency can cause fatigue, weakness, and nerve damage.
The challenge: B12 is made by bacteria and is found almost exclusively in animal products. There are no reliable plant sources of B12. This makes it the one nutrient that all vegetarians must get from 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 intake is 1.5 micrograms per day for adults.
UK food sources:
•Fortified breakfast cereals
•Fortified unsweetened soya, oat, and almond drinks
•Yeast extract spreads like Marmite
Action point: Check your fortified foods and add up how much B12 you are getting. If it’s less than 1.5 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, which carries oxygen around your body. Without enough iron, you’ll feel tired and weak.
The challenge: There are two types of iron. Haem iron from meat is easily absorbed. Non-haem iron from plants is less readily absorbed. You can 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 50.
UK food sources:
•Pulses like lentils, chickpeas, and beans
•Tofu and tempeh
•Dark leafy greens like kale and watercress
•Nuts and seeds
The vitamin C trick: Eating vitamin C-rich foods at the same time as iron-rich foods can significantly improve iron absorption. Add tomatoes, peppers, or citrus fruits to your meals. Our NutriC supplement can also help.
Action point: Include at least one good source of iron at every meal. Pair it with a vitamin C source.
Iodine: The overlooked essential
Why it matters: Iodine is needed to make thyroid hormones, which regulate your metabolism. Too little iodine can cause an underactive thyroid, leading to weight gain and fatigue.
The challenge: In the UK, most people get their iodine from dairy products and fish. Vegetarians who limit or avoid these foods are at higher risk of deficiency. Plant foods are generally low in iodine.
What the experts say: The British Dietetic Association (BDA) notes that vegetarians are at risk of iodine deficiency. The UK recommended intake is 140 micrograms per day for adults.
UK food sources:
•Seaweed
•Iodised salt (not commonly used in the UK)
•Foods fortified with iodine
Supplement tip: Because reliable food sources are limited, a supplement can be a good idea. Our OrgaSea supplement provides iodine from organic seaweed in a controlled amount.
Action point: If you’re not eating seaweed regularly or using fortified foods, consider an iodine supplement.
Omega-3 fatty acids: Beyond the basics
Why it matters: Omega-3 fatty acids are crucial for heart health and brain function. The most important types are EPA and DHA, mainly found in oily fish.
The challenge: Plant foods contain a type of omega-3 called ALA. Your body can convert ALA into EPA and DHA, but the conversion rate is low.
What the research shows: The British Heart Foundation states that plant sources of omega-3 may not have the same benefits as oily fish. However, ensuring adequate intake is still important.
UK food sources (for ALA):
•Ground flaxseeds
•Chia seeds
•Walnuts
•Rapeseed oil
Supplement tip: An algae-based omega-3 supplement 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.
Your smart vegetarian supplement stack
A food-first approach is always best. But for vegetarians, a few carefully chosen supplements can provide peace of mind and fill any nutritional gaps. Our vegetarian supplements collection has been carefully curated to support your plant-based lifestyle.
Ready to build your smart supplement stack? Explore our range and find the right support for your health journey.
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