Balancing the Plate: Key Nutrients Vegetarians May Miss

Balancing the Plate: Key Nutrients Vegetarians May Miss

Vegetarian diets are celebrated for their health benefits, but they can sometimes fall short in delivering specific nutrients that are more readily available in animal-based diets.


It’s important for vegetarians to be mindful of their nutritional intake and, if necessary, consider dietary supplements. Some of the vitamins and minerals that vegetarians may be lacking in their diets include:



Vitamin B12


Vitamin B12 is primarily found in animal products, and it is critical for nerve function and red blood cell production. Vegetarians, especially vegans, may need to take B12 supplements or consume B12-fortified foods.


Vitamin Code Raw B-12


  • Feed your body with Vitamin Code™ RAW B-12™ Formula.

  • A comprehensive, whole-food B-12 formula with RAW Food-Created Nutrients™.


Vitamin Code Raw B-12



Shop easily for supplements online






Plant-based sources of iron (non-heme iron) are less readily absorbed by the body compared to heme iron found in animal products. To enhance iron absorption, vegetarians should consume iron-rich foods like legumes, spinach, and fortified cereals, along with vitamin C-rich foods.


Slow Fe Iron


  • No.1 doctor recommended iron tablets for iron deficiency.

  • High potency iron formulated for daily use and less discomfort.

  • Delivered in a special controlled release system, Slow Fe provides the high potency iron you need with fewer GI side effects.


Slow Fe Iron Supplement



Shop easily for supplements online





Dairy products are a major source of calcium, and vegetarians who don’t consume dairy may need to rely on calcium-fortified plant-based milk alternatives or leafy greens like kale and collard greens for their calcium intake.



Vitamin D


Vitamin D can be more challenging for vegetarians to obtain from dietary sources, as it’s primarily found in fatty fish and fortified dairy products. Spending time in the sun and using vitamin D-fortified foods or supplements can help ensure adequate levels.


Solaray Super Bio Vitamin D3 in Coconut Oil


  • Solaray Siper Bio Vitamin D3 supplies 5000 UI of vitamin D in coconut oil, for an enhanced absorbtion.

  • Backed in science, rooted in nature, Solaray is a brand you can trust.



Shop easily for supplements online




Omega-3 Fatty Acids


While vegetarians can get Omega-3s from plant-based sources like flaxseeds, chia seeds, and walnuts, the conversion of these sources to the essential EPA and DHA forms can be less efficient. Consider algae-based Omega-3 supplements to ensure sufficient intake.


Nordic Naturals Ultimate Omega


  • The most popular Ultimate Omega concentrate, recommended by doctors worldwide.

  • Made exclusively from 100% wild-caught sardines and anchovies, with a great lemon taste.

  • Award winner! 10+ industry awards, including Delicious Living‘s Best Omega-3.

  • Non-GMO verified and 3rd party purity tested, surpassing the strictest international quality standards.


Nordic Naturals Ultimate Omega


Shop easily for supplements online






Plant-based diets can provide Zinc, but it is not as bioavailable as from animal sources. Including zinc-rich foods like beans, nuts, and whole grains can help, but some vegetarians may need to monitor their zinc intake.





Seafood is a common source of iodine, and vegetarians may need to pay attention to their iodine intake. Consuming iodized salt or using seaweed in moderation can help maintain proper iodine levels.





While most vegetarians can meet their protein needs from a variety of plant sources, it’s essential to ensure a well-balanced diet with sufficient protein-rich foods like beans, lentils, tofu, and tempeh.


Garden of Life Organic Plant-Based Protein Powder


  • This protein powder is made from a blend of pea protein, brown rice protein, and other plant-based sources.

  • It is organic, non-GMO, and free from artificial ingredients, and comes in several flavors.

  • It provides 30 grams of complete protein and over 5 grams BCAA amino acids, glutamine and glutamic acid, plus contains 2 billion CFU probiotic blend for digestive support.

  • Certified USDA organic, Non-GMO project verified, NSF certified for sport.


Garden of Life Organic Vegan Sport Protein Powder_


Shop easily for supplements online




Vitamin A


Vitamin A is found in animal-based foods as retinol and plant-based foods as beta-carotene. Vegetarians can ensure sufficient vitamin A intake by consuming foods rich in beta-carotene, such as carrots, sweet potatoes, and dark leafy greens.





Choline is primarily found in animal products, but there are vegetarian sources like broccoli and quinoa. Some vegetarians may consider choline supplements or choline-rich plant-based foods.



Vegetarian diets offer numerous health advantages, but understanding and addressing potential nutrient gaps are crucial. With thoughtful planning and, if necessary, supplementation, vegetarians can continue to enjoy a balanced, nutrient-rich lifestyle.

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Scroll to Top