Vegan nutrition basics

By Hannah

At almost every vegan festival someone asks the same question at the talks: "What do I actually need to watch out for?" A well-planned vegan diet can meet your needs, but a few nutrients deserve attention. This page sums up the main points of UK public health guidance. It is general information, not personal advice.

Vitamin B12

B12 is the one nutrient that plant foods do not reliably provide. Vegans are advised to get it from fortified foods, such as some plant milks, breakfast cereals and yeast extract, or from a supplement. This is the most important point on the list.

Vitamin D

In the UK, everyone is advised to consider a daily vitamin D supplement in autumn and winter, when there is not enough sunlight. Check that the vitamin D in any supplement or fortified food is vegan: some vitamin D3 comes from sheep's wool, while D2 and lichen-based D3 are plant-friendly.

Iodine

In the UK, much of our iodine traditionally comes from milk and fish. Some plant milks are fortified with iodine; check the label. Seaweed varies hugely in iodine content and is not a reliable source.

Omega-3

Flaxseed, chia, hemp and walnuts contain a plant form of omega-3. Some people also choose algae-based supplements, which provide the longer-chain forms found in fish, since fish get them from algae in the first place.

Calcium

Good sources include fortified plant milks and yoghurts, calcium-set tofu, green leafy vegetables like kale, and white bread, which is fortified in the UK.

Iron

Beans, lentils, tofu, dried fruit, wholegrains and dark green vegetables all provide iron. Eating them with a source of vitamin C, such as peppers, tomatoes or fruit, helps absorption.

Protein

Beans, lentils, chickpeas, peas, tofu, tempeh, nuts and seeds all contain protein. Eating a variety across the day is enough for most people.

When to get advice

If you are pregnant, breastfeeding, feeding a young child a vegan diet, or have a health condition, talk to your GP or a registered dietitian. The same applies before taking any supplement alongside medication.

For practical ideas, see eating vegan on the go. Many markets also have stalls selling fortified foods and supplements: our guide to vegan labels explains what the logos mean.