Plant-based diets have become increasingly popular due to their health, environmental, and ethical benefits. Consuming a diet rich in fruits, vegetables, and whole grains has been linked to lower risks of heart disease, high blood pressure, and type 2 diabetes. Because some nutrients are more commonly found in animal products, following a plant-based diet such as vegetarian or vegan may be at risk for certain nutrient deficiencies if not planned accordingly. Fortunately, these gaps can be addressed with intentional food choices and increased awareness of nutrients that may be limited in plant-based diets. Below are some of the most common nutrients that may be lacking and strategies to ensure adequate intake.

1. Iron

Why It’s Important: Iron is important for transporting oxygen throughout the body and supporting immune function.

Why It May Fall Short: Plant-based foods contain non-heme iron, which is less easily absorbed than the heme iron found in animal-based foods.

Individuals at Risk: Women of reproductive age, vegetarians and vegans, pregnant individuals, and endurance athletes.

How to Bridge the Gap: 

• Include iron rich foods in your diet such as lentils, beans, tofu, and leafy greens.
• Pair iron-rich foods with Vitamin C sources like citrus fruits, tomatoes, or bell peppers to improve absorption. For example, prepare a tofu stir fry with broccoli and peppers or lentil soup with tomatoes.
• Certain foods and beverages can decrease absorption when paired with iron-rich foods. Common inhibitors include coffee, tea, and large amounts of calcium. To support better iron absorption, try consuming these items between meals rather than alongside iron-rich foods.
• Consider iron-fortified foods like plant-based milk and breakfast cereals to help boost iron intake. For breakfast, try pairing an iron-fortified breakfast cereal with an orange or grapefruit to increase absorption.

• Beans are a great source of plant-based iron, with white beans containing more iron than other beans like chickpeas. Try adding them into soups, salads, or blending them into sauces for a simple nutrition boost.

2. Vitamin B12

Why It’s Important: Vitamin B12 plays a vital role in producing healthy red blood cells and maintaining proper function of the nerve cells.

Why It May Fall Short: Vitamin B12 is found exclusively in animal products, making it difficult to obtain through plant-based foods alone.

Individuals at Risk: Adults aged 50 or older, vegetarians and vegans, individuals taking certain medications, and pregnant or breastfeeding women.

How to Bridge the Gap: 

• Choose fortified foods when possible, which have B12 added through processing. This includes plant-based milk alternatives, breakfast cereals, and nutritional yeast.
• Include plant-based milks in coffee, cereal, or smoothies to help boost B12 intake.
• Pair nutritional yeast with dishes like soup, popcorn, or pasta to add a savory flavor while increasing B12 intake.
• Consider a Vitamin B12 supplement. Since plant-based sources of B12 are limited, individuals following vegan or vegetarian diets may benefit from supplementation. However, it is recommended to consult with a doctor or healthcare professional before starting supplementation to assess individual needs.

3. Omega-3 Fatty Acids

Why It’s Important: Omega-3 fatty acids support heart health and healthy brain function.

Why It May Fall Short: Many individuals assume that the only source of omega-3’s comes from fatty fish. While plant foods do contain omega-3s, they are often consumed less frequently, and the form present in plants is different from the types most strongly associated with health benefits.

Individuals at Risk: Vegetarians and vegans, older adults, individuals who don’t consume seafood, pregnant and breastfeeding women.

How to Bridge the Gap: 

• Use oils rich in omega-3 including flaxseed, canola, and soybean. This can be used in salad dressings, cooking, or as a topping on foods.
• Include plant-based sources of omega-3, or alpha-linolenic acid (ALA), that the body can convert into essential omega-3 fatty acids. Good sources include flaxseeds, chia seeds, hemp seeds, walnuts, and tofu.
• Increase omega-3 intake by making chia seed pudding for breakfast, using ground flaxseed in smoothies, or making a yogurt bowl with walnuts and hemp seeds for a snack.
• Try to eat fewer foods high in omega-6 fats, like processed foods and some vegetable oils. These fats can interfere with how your body converts omega-3s into the forms that provide the most health benefits.

4. Vitamin D 

Why It’s Important: Vitamin D is important for supporting bone health and immune function, which can reduce the risk for many chronic diseases and bone fractures.

Why It May Fall Short:

• While the body can produce vitamin D when exposed to sunlight, production may be limited to individuals who are indoors most of the day, have darker skin, or live in geographic areas with minimal sunlight.
• Vitamin D sources primarily include fatty fish, fortified dairy, and egg yolks. Since plant-based diets typically exclude these foods, it may be more challenging to get enough vitamin D from diet alone.
• Individuals with medical disorders or older adults may have a more challenging time absorbing vitamin D, which can increase the risk for deficiency.

Individuals at Risk: Individuals with limited sun exposure or a darker skin tone, older adults, individuals with medical conditions (e.g. Crohn’s disease, celiac disease, chronic kidney disease), and those with dietary restrictions, including vegetarians and vegans.

How to Bridge the Gap: 

• Try to spend 10-30 minutes in sunlight a few times a week, depending on skin tone and geographic location.
• In regions with limited sunlight exposure or during the winter months, consulting a healthcare provider can help determine if supplementation with vitamin D2 or D3 is needed.
• Look for plant-based sources fortified with vitamin D, including plant milks (soy, almond, oat), orange juice, and breakfast cereals.
• Since vitamin D is fat-soluble, pairing fortified foods with healthy dietary fat sources (e.g. nuts, seeds, avocado) can help improve absorption.
• Increase vitamin D intake by having a small glass of orange juice with breakfast, making a smoothie or oatmeal with fortified milk, or topping a bowl of yogurt with fortified cereal.

Choosing to follow a plant-based diet can have many benefits, but it’s important to be mindful of nutrients that may be harder to obtain including iron, vitamin B12, omega-3’s, and vitamin D. By understanding why some of these nutrients fall short and ways to bridge the gap, it is possible to maintain optimal health on a plant-based diet. Simple options like consuming more fortified foods, meal planning, getting adequate sunlight exposure, and using supplements when necessary can ensure you meet all your nutrient requirements.

Lily Maday, FCS Intern, Department of Family, Youth, and Community Sciences

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