7 Common Nutrient Deficiencies in a Vegetarian Diet

Vegetarian diets offer health benefits like lower rates of heart disease and hypertension. However, they may lack certain essential nutrients found in animal-based foods. By being aware of these deficiencies, vegetarians can meet their nutritional needs through a balanced plant-based diet and, if needed, supplements.

1. Vitamin B12

O of the key nutrients often missing in a vegetarian diet is vitamin B12, mainly found in animal products. Vitamin B12 is vital for nerve function, DNA production, and red blood cells. Vegetarians can use fortified foods or B12 supplements to avoid deficiency.

Dr. Clark Store B12 - (1mg 14,667% DV)

Thorne Methy-Guard - (180 CAPSULES - Methylcobalamin 50,000%, with Betaine, Folate as Methyltetrahydrofolate, and B6)

2. Iron

Plant-based iron (non-heme) is less easily absorbed than heme iron from animal products. Iron deficiency can cause anemia and fatigue. Vegetarians should pair iron-rich foods with vitamin C sources and avoid calcium-rich foods at the same time to boost absorption.

3. Magnesium and Calcium

Everyone is likely unable to get enough magnesium from their diet alone, and even vegetarians who don't eat enough leafy greens and avocados, will also be at high risk of low magnesium levels, and possibly even calcium. See our other articles about the benefits of different forms of magnesium for different individual conditions and needs, but we recommend magnesium glycinate, magnesium malate, and magnesium oxide. However, each has downsides and specific benefits. Magnesium glycinate is easily absorbed, but may be contraindicated for people with candida overgrowth. Magnesium oxide is an anti-candida form, and it is difficult for candida to use. However, only 50% is absorbed with the rest drawing water into the GI tract, making higher, nutritional amounts laxative for some people. Magnesium malate might be one of the most favorable for most people, and a multi-magnesium would be ideal, and has widespread reviews of it being effective without any side-effects.

If supplementing with calcium, make sure it is derived from coral, the best source, and always combined with magnesium, to prevent it from causing calcification.  

Dr. Clark Store Coral Calcium + Magnesium

4. Omega-3 Fatty Acids

Plant-based sources of omega-3s, like flaxseeds, chia seeds, and walnuts, provide ALA, which the body converts into EPA and DHA. However, this conversion isn't very efficient. Consider algae and krill-based supplements to ensure adequate EPA and DHA intake. Make sure any fish oil supplement comes from pure sources, high quality testing, and was bottled and handled properly to avoid oxidation. Fish oils, like many others, lose their benefits when they become damaged. 

Dr. Clark's Icelandic Fish Oil (1000mg, 245mg EPA, 172mg DHA)

5. Protein

Protein is essential for muscle growth, repair, and other functions. Vegetarians can meet their protein needs by including plant-based sources like legumes, nuts, seeds, and whole grains in their diet. Combining different sources ensures all essential amino acids are obtained.

6. Zinc

Zinc is important for immune function, wound healing, and protein synthesis. Plant-based sources include legumes, nuts, seeds, and whole grains. However, phytates in these foods can inhibit zinc absorption. Soaking, sprouting, or fermenting can enhance absorption. Taking a supplement is important for many vegetarians, particularly since this mineral is highest only in oysters, and a few vegetarian sources, such as pumpkin seeds. 

Dr. Clark Store Zinc - (Zinc Bisglycinate, 30mg 100 Capsules)

7. Vitamin D

Vitamin D is crucial for bone health, immune function, and mood regulation. Though sunlight provides vitamin D, vegetarians may risk deficiency, especially in low-sunlight areas. Fortified foods or supplements can help maintain optimal levels.

Dr. Clark Store Vitamin D - (900IU 110% DV)

In conclusion, vegetarian diets provide many health benefits, but vegetarians should watch for nutrient deficiencies and address them with proper diet and supplements. Consulting a healthcare provider or dietitian can help ensure long-term health.

References

Pawlak, R., Lester, S. E., & Babatunde, T. (2014). The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature. European Journal of Clinical Nutrition, 68(5), 541-548. 

Hunt, J. R. (2003). Bioavailability of iron, zinc, and other trace minerals from vegetarian diets. The American Journal of Clinical Nutrition, 78(3), 633S-639S. 

Weaver, C. M., & Plawecki, K. L. (1994). Dietary calcium: adequacy of a vegetarian diet. The American Journal of Clinical Nutrition, 59(5), 1238S-1241S. 

Lane, K., Derbyshire, E., Li, W., & Brennan, C. (2014). Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature. Critical Reviews in Food Science and Nutrition, 54(5), 572-579.