Critical nutrients in a vegan diet: What is important?

Vegan nutrition and health – a differentiated classification

A plant-based diet rich in vegetables, fruits, legumes, whole grains, nuts and seeds can provide numerous health benefits. Studies associate such dietary patterns with, among other things, better blood pressure and body weight as well as a lower risk of certain cardiovascular diseases.

However, it cannot be concluded from this that every vegan diet is automatically healthy or fundamentally life-extending. The specific choice of food, nutrient supply and individual factors are crucial. In its 2024 reassessment, the German Nutrition Society (DGE) comes to the conclusion that a well-planned vegan diet for healthy adults can be health-promoting under certain conditions: Vitamin B12 must be reliably supplemented and the potentially critical nutrients must be supplied in sufficient quantities.

Why can nutrients be critical?

Some nutrients are found in animal foods in a particularly readily available form or in higher quantities. With a purely plant-based diet, suitable plant sources, fortified foods or supplements must ensure this supply. Bioavailability also plays a role: For example, phytates in whole grains and legumes can reduce the absorption of iron and zinc.

However, nutrient supply does not only depend on whether someone is vegan. It is also influenced by overall food choices, growing and processing conditions, individual needs, medical conditions, medications and the ability to absorb nutrients.

The most important potentially critical nutrients

In its reassessment, in addition to vitamin B12, the DGE names iodine, protein, long-chain omega-3 fatty acids, vitamin D, vitamin B2 (riboflavin), calcium, iron, zinc and selenium as potentially critical nutrients. Vitamin A can also be critical depending on your nutritional situation.

Vitamin B12: Reliable supplementation is necessary for a vegan diet. Unfortified plant foods are not a reliable source.

Iodine: Iodized table salt and specifically selected fortified foods can help meet requirements. Algae can contain very different and sometimes extremely high amounts of iodine; Products without a declared iodine content are therefore not a reliable solution.

Protein: Legumes, soy products, seitan, nuts, seeds and whole grains provide protein. A sufficient total amount and varied sources are important, especially when there is increased need.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts and rapeseed oil provide alpha-linolenic acid (ALA). The conversion to EPA and DHA is limited and varies from person to person. Algae oil is a direct plant source of EPA and DHA and can be a useful supplement.

Vitamin D: The body's own production through sunlight is an important source. In the months with little sun or when there is little sun exposure, care can be more difficult. Supplementation should be based on the individual situation and the applicable recommendations.

Vitamin B2: Good plant sources include almonds, mushrooms, legumes, whole grain products and green vegetables.

Calcium: Calcium-rich mineral water, calcium-enriched plant drinks, calcium-precipitated tofu as well as kale and broccoli can contribute.

Iron: Legumes, whole grains, nuts, seeds and certain vegetables provide iron. Vitamin C-rich foods at mealtimes can improve the absorption of plant-based iron.

Zinc and selenium: Legumes, whole grains, nuts and seeds provide zinc. Selenium is found, among other things, in legumes, mushrooms and cabbage and onion vegetables. The selenium content of plant foods can vary greatly depending on the soil.

Vitamin A: Orange and dark green vegetables provide beta-carotene, which the body can convert into vitamin A. The conversion varies from person to person; A varied selection of such foods makes sense.

Are vitamin A, K2 and choline also critical?

Vitamin K2 and choline are often mentioned in lists of potentially critical nutrients. However, they are not among the central, potentially critical nutrients that the DGE lists for vegan nutrition in its 2024 reassessment. This does not mean that they are unimportant, but rather that a general supplement recommendation for all vegan people cannot be derived from them.

Vitamin K is also absorbed through plant-based foods, especially green leafy vegetables. Choline is found in soy, legumes, nuts and vegetables, among other things. Whether a supplement makes sense depends on the individual diet and situation.

Creatine, carnosine and taurine: not essential, but interesting

Creatine, carnosine and taurine occur naturally in animal foods. However, the human body can produce these substances itself. They are therefore not considered essential nutrients that must be consumed through food.

In people who live vegan lives, the average storage or blood levels of some of these substances can be lower. This does not automatically mean a deficiency or a health disadvantage. For certain goals - such as creatine to support strength and speed training - supplementation can make sense regardless of a possible undersupply. There is currently no sufficient basis for routine intake of taurine or carnosine in healthy vegan adults.

Do you need a vegan multivitamin?

A suitable preparation can help cover multiple nutrients. However, it is not automatically necessary for every person and does not guarantee that all nutrients are sufficient or contained in appropriate quantities. The composition and dosage should be checked - especially for iodine, vitamin D, selenium and vitamin A, where both under- and over-supply can be relevant.

Vitamin B12 should be supplemented specifically and reliably. When it comes to iodine, the DGE recommends taking the intake into account and, if the supply is insufficient, considering supplementation after consulting a doctor. For other preparations, an individual consideration makes sense.

In the original text, ProVeg Essentials+ was written by Dr. Watson Nutrition and algae oil from Sunday Natural and Dr. Watson Nutrition mentioned as product examples. This mention is not an independent product review or a blanket recommendation. Recipes and dosages are subject to change; Before purchasing, check the current declaration and compare it with your actual needs.

Blood values and individual control

A blood count alone does not automatically record the supply of all relevant nutrients. Which laboratory values ​​make sense depends on diet, symptoms, risk factors and medical assessment. With vitamin B12, holotranscobalamin or methylmalonic acid, for example, can be helpful in addition to serum B12, depending on the situation. When it comes to iron, it's not just the hemoglobin value that should be considered.

Qualified individual advice is particularly important during pregnancy and breastfeeding, in childhood and adolescence, in old age, with chronic illnesses or certain medications. If you are unsure, a qualified nutritionist can assess the care together with the treating doctor.

Conclusion

A vegan diet does not necessarily have to lead to nutritional deficiencies, but it does require conscious planning. Vitamin B12 and iodine in particular deserve attention; Protein, omega-3 fatty acids, vitamin D, B2, calcium, iron, zinc, selenium and, if necessary, vitamin A should also be taken into account. A varied selection of foods, fortified products and targeted supplementation can ensure supply. A blanket multi-preparation does not replace this individual planning.