Whether for health, ethical, environmental, or religious reasons, there are several reasons why going vegetarian is a great choice, but for all the benefits, going plant-based can also come with some risks—especially where nutrient deficiencies are concerned.
Although a well-planned vegan or vegetarian diet can help to mitigate some of the risks, there are some areas where without supplementation, getting enough of the required nutrients can be a challenge.
So, what’s the key to success? Determine what vitamins and minerals you’re likely to fall short on and find foods that fill the nutritional gaps. And if you’re still falling short, pop back a supplement!
Here are 6 of the most common nutrients vegetarians and vegans are missing in the diet and how you can ensure you’re getting enough to fill the gaps.
Why Do Vegetarians Need Supplements?
Following a predominantly plant-based diet means you’re increasing your intake of a lot of essential nutrients—fiber, B vitamins, vitamin C, vitamin E, magnesium, calcium, and more.
But there are a handful of nutrients that can’t be obtained from plant food sources, at all or in sufficient amounts. Some key nutrients are typically missing or found at low levels on a vegetarian or vegan diet.
That includes 1:
- Vitamin D
- Vitamin B12
- Zinc
- Iron
- Omega-3s
Along with those, you’ll also see lower levels of creatine, taurine, and carnosine, which all originate in animal products, all of which are necessary for optimal physiological function.
While it’s wholly possible to consume all the required nutrients from a plant-based diet, it takes a significant amount of planning and preparation to make sure you’re hitting the mark.
Even still, few plant-based foods contain omega-3s, B12, and vitamin D, so even if you had the best vegetarian diet, you’d likely still need supplements.
Benefits Of A Vegetarian Diet
While marking down a plant-based path can be challenging, there are still a lot of positives to cutting out or reducing animal products 3.
Vegetarian and vegan diets are typically lower in fatty acids and saturated fat, leading to weight loss, better lipid profile, and reduced blood pressure.
On top of that, research has also focused on the effect of veganism and vegetarian diets on chronic disease and found that it’s beneficial for several conditions, including 2:
- Gut health
- Cardiovascular disease
- Diabetes
- Cancer
- Chronic kidney disease
- Cataracts
- Obesity
- Pregnancy
- Metabolic syndrome
- Brain health
- Bone health
It’s also been shown that vegans have a whopping 75% less risk for hypertension, 47%–78% for type 2 diabetes, and 14% for cancer 2.
That said, while there are many benefits to increasing your intake of plant-based foods, it doesn’t come without risks—nutrient deficiencies are a major one and are associated with many adverse health outcomes.
So, let’s go through the most common nutrient deficiencies on vegetarian diets—what they are, why you need them, and where you can find them.
Top 6 Nutrients Vegetarians Need (That Might Be Missing From Your Diet)
Omega-3s
What is it?
Omega-3 fatty acids are unsaturated and essential to human health.
There are three omega-3s—docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA)—the first two being consumed in much lower amounts and found in fish oil supplements.
These fats are considered essential, as the body cannot produce them. ALA is commonly found in plant foods like leafy green vegetables, nuts, and seeds, while EPA and DHA are found in fish, seafood, and algae.
However, the body can convert ALA to EPA and DHA, but the conversion rate is minimal, with only 5% of ALA converted to EPA and less than 0.5% to DHA 3.
Why it’s important:
Omega-3s have been touted for their role in heart health, but they’re so much more.
ALA does play a role in health and has been linked to reduced risk of heart disease 4, but there are minimal benefits compared to EPA and DHA; when unused, ALA is stored as energy like other fats.
EPA and DHA, on the other hand, play numerous physiological roles in the body.
EPA is used to produce eicosanoids, which are key signaling molecules that regulate inflammation 5. Other research suggests that EPA may help reduce symptoms of depression and hot flashes in menopausal women 6, 7.
DHA has been studied more in-depth for its contribution to health and well-being. It constitutes 40% of the brain's polyunsaturated fatty acids (PUFAs) and 60% in the retina.
DHA plays a critical role in brain growth and development in children and continues to support cognitive function throughout the lifespan 8, 9. It may also protect against arthritis, hypertension, and diabetes. and improve heart health by reducing blood triglycerides and LDL cholesterol 10.
Food sources of EPA and DHA:
- Cold-water oily fish (salmon, sardines, mackerel, herring), algae
Amino acids
What is it?
When protein is metabolized, it is broken down into individual amino acids.
They have many important bodily functions and are the foundation of key biological processes like protein synthesis, hormone production, and neurotransmitter synthesis.
Of the 20 amino acids, nine are essential and must be obtained through diet, while the remaining 11 are conditionally essential or non-essential, meaning they can be synthesized by combining other amino acids 11.
Why it’s important:
It should go without saying that protein is essential for sustaining optimal health. Although each amino acid plays its role, collectively, they are required for several functions:
- Tissue growth and repair
- Enzyme production and biochemical reactions
- Messenger molecules (hormones and neurotransmitters)
- Structural support
- pH balance
- Fluid balance
- Immune health
- Nutrient transport and storage
- Energy
Food sources:
- Animal proteins (meat, dairy, eggs), soy and soy products, pea protein, nuts and seeds, whole grains and rice
Vitamin D3
What is it?
Although technically called a vitamin, vitamin D is a secosterol produced endogenously when UVB rays from the sun come into contact with the skin 2.
It is made from its precursor, cholesterol. Vitamin D's biological functions are attributed to its role in regulating gene transcription through a high-affinity vitamin D receptor (VDR).
By improving vitamin D status, you can significantly affect gene expression involved in numerous biologic functions of more than 80 pathways.
Why it’s important
Vitamin D plays an essential role in several processes, but it’s best known for its roles in immune health, calcium absorption, bone mineralization, and hormone regulation 2.
Nearly every cell in the body contains a vitamin D3 receptor, and it’s suggested that over 2000 genes are directly or indirectly regulated by vitamin D 12. And while the best source of vitamin D is sunshine, most of the population doesn’t get enough.
Vitamin D deficiency runs rampant and can lead to many adverse outcomes, including:
- An increased risk of osteoporosis
- Cancer
- Heart disease
- MS
- Depression and mood disorders
- Impaired cognitive function
- Muscle wasting
- Weakness
- Weakened immune defenses.
But because vitamin D is concentrated in animal sources, vegans and vegetarians have fewer choices for vegan sources of vitamin D.
Apart from eggs, dairy, and seafood, vegetarians tend to rely on fortified foods as their primary source of vitamin D if they’re not using vitamin D supplements.
Food sources:
- Cod liver oil, cold-water fatty fish, UV-irradiated mushrooms
Iron
What is it?
Iron is the most abundant mineral in the human body and is found in two forms: heme iron and non-heme iron.
It plays a critical role in growth and development. It is an essential component of the oxygen-carrying proteins in red blood cells called hemoglobin and muscle cells called myoglobin.
Without sufficient iron, tissue oxygenation and physical performance also suffer. While the most common cause of iron depletion is excessive bleeding, inadequate intake or poor iron absorption can also cause low levels.
When iron stores are exhausted and you're not getting enough iron through diet, a condition called iron-deficiency anemia sets in.
Why it’s important:
For vegetarians, meeting iron requirements can be challenging because non-heme iron is less bioavailable and easily absorbed than heme iron13.
Iron is a significant component of hemoglobin, a protein required to carry oxygen throughout the body to tissues. Iron is critical for immune health, cognitive health, red blood cell production, and energy.
Insufficient iron intake impairs oxygen transport, leading to fatigue and weakness. But be mindful that non-heme iron is one of the nutrients impacted by anti-nutrients in plant foods; that is, phytates, oxalates, gluten, and lectins, which interfere with the absorption of specific minerals, including iron 14.
However, certain cooking methods can reduce the impact of anti-nutrients, and pairing plant-based iron sources with vitamin C-rich foods can enhance absorption.
Food sources:
- Red meat, poultry, eggs, fortified cereals, beans, lentils, tofu, spinach, dried fruits (apricots, prunes, raisins), enriched bread, broccoli, nuts
Vitamin B12
What is it?
Often thought of as a mood-boosting vitamin, vitamin B12 (also called cobalamin) is a nutrient essential for several biological processes, including red blood cell production, DNA synthesis, cell metabolism, and more.
It’s found almost exclusively in animal products, which is why people who don't eat meat are at high risk for B12 deficiency 15.
Low levels of vitamin B12 have been linked to:
- Weakness and fatigue
- Impaired cognitive function
- Neurological and psychiatric disorders
- Megaloblastic anemia (B12-deficient anemia)
- Alzheimer’s
- Heart disease.
Why it’s important:
Getting enough B12 is important for many critical processes, but most notably, red blood cell formation (hematopoiesis) and DNA synthesis.
It’s also a key player in the development and function of the brain and nervous system, as it is involved in the production of myelin, the coating that surrounds nerve cells and allows for the transmission of nerve signals 16.
However, B12 absorption isn’t as straightforward as other nutrients; it requires the presence of a protein called intrinsic factor to be absorbed into the small intestine, along with hydrochloric acid (stomach acid) and enzymes to unbind vitamin B12 into its free form.
Food sources:
- Seaweed (algae), tempeh, shiitake mushrooms, fortified foods, fish, meat, dairy, eggs, poultry
Zinc
What is it?
After iron, zinc is the second most abundant mineral in the human body. It’s naturally found in plant and animal foods, but it’s estimated that more than 2 billion people worldwide are zinc-deficient 17.
It’s classified as a type-2 nutrient, meaning it’s essential for numerous metabolic processes, unlike type-1 nutrients with few specific roles.
Why it’s important:
Zinc is one of the main minerals involved in maintaining a healthy immune system and cell metabolism.
It’s required for over 300 enzymes to carry out chemical reactions. It plays critical roles in DNA synthesis, cell growth and development, protein synthesis, neurotransmitter activity, collagen synthesis, hormone production, and fertility 18.
Without zinc, cells cannot replicate, regulate, differentiate, or proliferate, making it essential for optimal physiological function. It also plays a role in the sense of smell and taste, antioxidant defenses, and hormone regulation19.
Be mindful that anti-nutrients can also interfere with zinc absorption, so consuming zinc-rich foods or taking vegetarian supplements is key to avoiding a deficiency.
Food sources:
- Oysters, meat, poultry, wheat germ, pumpkin seeds, whole grains, tofu, soy, oat, nuts
Top 3 Products For Vegetarians
Performance Lab Omega-3
There’s no arguing that omega-3 fatty acids are essential to good health.
Whether it’s to curb inflammation, support brain health, or improve bone integrity, your body relies on adequate intake of omega-3s from food sources, as it cannot produce them endogenously.
But conventional supplements often source from fish oil, which presents more risks than rewards.
While it is a concentrated source of omega-3s, most supplements have a terrible aftertaste, contain heavy metals and other contaminants, and are harvested in an unsustainable fashion.
But it’s time to put the days of conventional omega-3 supplements aside.
Performance Lab Omega-3 supplies the cleanest and most potent dose of omega-3s directly from their original aquatic source: algae.
Omega-3 is a 100% plant-based source of essential fatty acids that delivers clean, safe, and ultra-potent omega-3s in precise doses. Untainted by toxins and pollutants, Omega-3 contains 1,100 mg of omega-3 fatty acids per serving with the optimal 2:1 ratio of DHA:EPA for optimal health and performance.
Performance Lab NutriGenesis Multi
As mentioned throughout this article, a vegetarian or vegan diet is no stranger to nutrient deficiencies.
But whether you eat animal products or not, your diet is not 100% reliable for hitting all your nutrient requirements. And this is where a multivitamin proves helpful—but not just any multi.
Performance Lab NutriGenesis Multi is a revolutionary multivitamin that leaves store-bought multis in the dust. Specifically calibrated for men’s and women’s hormonal balance and needs, Multi supplies more than 100% RDI of 17+ essential vitamins and minerals required for optimal biological function.
And with NutriGenesis technology, every vitamin and mineral is complexed with cofactors to enhance absorption and maximize benefits.
NutriGenesis Multi isn’t designed to take the place of a healthy diet but rather to fill in gaps where diet falls short. Multi supplies ultra-clean performance, customized for gender-specific needs.
Performance Lab PL-Immune
Many of the most common nutrient deficiencies in a vegetarian diet are involved in immune function, and getting enough of them is key to maintaining a healthy body and mind.
Although there’s more to immune function than just diet, PL-Immune is the most dynamic immune support supplement that supports short- and long-range immune health.
Whether vitamin and mineral deficiencies, excessive stress, toxins, or overtraining, immune defenses can weaken and increase your susceptibility to illness and infection.
Performance Lab® PL-Immune™ addresses all immune concerns by restoring weakened defenses first, then activating five types of immune cells to enhance coordination, multiplication, and overall performance.
It’s a breakthrough probiotic and antioxidant stack designed to restore immune defenses and support your natural immune function for robust long-range health.
References
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- Sakkas H, Bozidis P, Touzios C, et al. Nutritional Status and the Influence of the Vegan Diet on the Gut Microbiota and Human Health. Medicina (Kaunas). 2020;56(2):88.
- Plourde M, Cunnane SC. Extremely limited synthesis of long chain polyunsaturates in adults: implications for their dietary essentiality and use as supplements . Appl Physiol Nutr Metab. 2007;32(4):619-634.
- Brouwer IA, Katan MB, Zock PL. Dietary alpha-linolenic acid is associated with reduced risk of fatal coronary heart disease, but increased prostate cancer risk: a meta-analysis. J Nutr. 2004;134(4):919-922.
- Ricciotti E, FitzGerald GA. Prostaglandins and inflammation. Arterioscler Thromb Vasc Biol. 2011;31(5):986-1000.
- Martins JG. EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. J Am Coll Nutr. 2009;28(5):525-542.
- Lucas M, Asselin G, Mérette C, Poulin MJ, Dodin S. Effects of ethyl-eicosapentaenoic acid omega-3 fatty acid supplementation on hot flashes and quality of life among middle-aged women: a double-blind, placebo-controlled, randomized clinical trial. Menopause. 2009;16(2):357-366.
- Mohajeri MH, Troesch B, Weber P. Inadequate supply of vitamins and DHA in the elderly: implications for brain aging and Alzheimer-type dementia. Nutrition. 2015;31(2):261-275.
- Agostoni C, Trojan S, Bellù R, Riva E, Bruzzese MG, Giovannini M. Developmental quotient at 24 months and fatty acid composition of diet in early infancy: a follow up study. Arch Dis Child. 1997;76(5):421-424.
- Mori TA, Burke V, Puddey IB, et al. Purified eicosapentaenoic and docosahexaenoic acids have differential effects on serum lipids and lipoproteins, LDL particle size, glucose, and insulin in mildly hyperlipidemic men. Am J Clin Nutr. 2000;71(5):1085-1094.
- Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. In: StatPearls. Treasure Island (FL): StatPearls Publishing; March 18, 2022.
- Hossein-nezhad A, Holick MF. Vitamin D for health: a global perspective. Mayo Clin Proc. 2013;88(7):720-755.
- Hooda J, Shah A, Zhang L. Heme, an essential nutrient from dietary proteins, critically impacts diverse physiological and pathological processes. Nutrients. 2014;6(3):1080-1102.
- Petroski W, Minich DM. Is There Such a Thing as "Anti-Nutrients"? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020;12(10):2929.
- Pawlak R, Parrott SJ, Raj S, Cullum-Dugan D, Lucus D. How prevalent is vitamin B(12) deficiency among vegetarians?. Nutr Rev. 2013;71(2):110-117.
- Calderón-Ospina CA, Nava-Mesa MO. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther. 2020;26(1):5-13.
- Jurowski K, Szewczyk B, Nowak G, Piekoszewski W. Biological consequences of zinc deficiency in the pathomechanisms of selected diseases . J Biol Inorg Chem. 2014;19(7):1069-1079.
- Zastrow ML, Pecoraro VL. Designing hydrolytic zinc metalloenzymes. Biochemistry. 2014;53(6):957-978.
- Grüngreiff K, Gottstein T, Reinhold D. Zinc Deficiency-An Independent Risk Factor in the Pathogenesis of Haemorrhagic Stroke?. Nutrients. 2020;12(11):3548.
