The Flaming Vegan

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Three Important Nutrients You Might Be Lacking As a Vegan
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Three Important Nutrients You Might Be Lacking As a Vegan

We regularly hear lots of talk about vitamins that vegans tend to lack. However, it's leading a vegan diet irresponsibly that's the culprit - not vegan diets themselves! If you play them right, vegan diets can be filled with all the important nutrients you need - and we're not just talking about protein. Here are three other important vitamins and how to get more of them without resorting to meat or dairy.

  • Vitamin B12 
  • Why we need it: it keeps the blood cells and nerves in the body healthy, while also producing DNA. You risk anemia if you don't get enough. 
  • How much do we need daily? You need 2.4 micrograms daily.
  • How can you get it? B12 is a common vitamin that vegans can lack because it's only found in animal-derived products. But hey, there are always B12 supplements you can consume to get enough of this nutrient. Or, try fortified cereals. A 100g serving of high-fiber bran flakes will give you 28 micrograms.


  • Calcium 
  • Why we need it: For bones and teeth, obviously - but also for bodily functions such as clotting of the blood, helping nerves send messages, and aiding in muscle contraction. 
  • How much do we need daily? 1,000mg.
  • How can you get it? When we hear "calcium" we hear milk, but there are great vegan sources of this nutrient! Half a cup of firm tofu has 253 mg of calcium. Collard greens are another good source - just half a cup gives you 178 mg of calcium. 


  • Vitamin D 
  • Why we need it: Vitamin D helps the body absorb calcium so that bones can grow properly. But it also assists in other bodily functions. If you don't get enough of it, it can lead to illnesses such as cancer and depression. 
  • How much do we need daily? 400 IU per day (IU = international units) but you need more in the winter time - around 2,000 IU
  • How we can get it? You can find Vitamin D in animal-derived foods, such as fatty fish or beef, but you can get it from the sun! Of course, you should wear sunscreen to protect your skin from the sun, but short bursts of UV exposure without any sunblock on are enough to give you thousands of IU of this important vitamin. If you are fair-skinned, all you need is 10 minutes in the midday sun daily.




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  1. dagnabit
    I am disappointed in the flaming vegan, I expected accurate information rather than propoganda from pro meat disinformation. B12 comes from bacteria so it is in degestves tracts, soil and fermention. Mammals retain very little in muscle and require very little. The only reason meat has the reputation for being rich in B12 is due to fecal contamination. B12 is abundant in fermented foods and plants that are from deep in soil such as mushrooms and unwashed root crops.


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