Common Nutritional Deficiencies in Vegetarians
If you’re following a vegetarian diet, your body may thank you for the nutrient-dense food you’re consuming daily — or maybe not. Many vegetarians consume a wider variety of fruits, vegetables, grains, and legumes than non-vegetarians; however, this doesn’t guarantee that you’re obtaining all the nutrients necessary for optimal health. Even the most attentive vegetarians could have some deficiencies in their diets.
Although most vegetarian diets are lower in fat, saturated fat, and cholesterol than non-vegetarian diets, vegetarians can still face nutritional gaps in a few important areas.1 Here are some common nutritional deficiencies in vegetarians, and how to ensure you receive the nutrients you need.
Avoiding Vitamin B-12 Deficiency on a Vegetarian Diet
Vitamin B-12 is essential for healthy red blood cell formation and nerve function. Deficiencies can cause fatigue, weakness, loss of appetite, neurological changes, and poor memory, among other symptoms.2 Since the only natural sources of vitamin B-12 are animal products, including meats, poultry, fish, eggs, milk, and milk products, vegetarians are at a higher risk of becoming deficient in vitamin B-12 than non-vegetarians.
You can supplement your vegetarian diet with vitamin B-12 fortified breakfast cereals, some nutritional yeasts, like fortified, vegan-friendly Nutritional Yeast Flakes, and vitamin B-12 supplements.
Omega-3 Fatty Acids and Vegetarian Diet Deficiencies
Omega-3 fatty acids are among several essential fatty acids that we need to survive, yet our body can’t make them on its own.3 Vegetarians who avoid familiar omega-3 sources like eggs and fatty fish need alternate sources to get their daily fill. Walnuts, flaxseeds, chia seeds, canola oil, soybeans, and tofu are all vegetarian-friendly sources of omega-3 fatty acids.
Along with omega-3 fatty acids, omega-6 and omega-9 fatty acids play important roles in maintaining bone health, brain function4 and reducing the risk of some diseases.5 Omega supplements can help you maintain a balanced ratio of omega-3, omega-6, and omega-9 fatty acids. For omega-3, consider BubbForest Plant Based Omega-3 essential fatty acids supplement, which delivers the highest concentration of EPA and DHA available in a plant-based product. It was recently named 2018 Omega-3 Product of the Year by NutraIngredients USA!
Vegetarian Diet and Vitamin D Deficiency
Since we obtain most of our vitamin D from the sun, vitamin D deficiencies are not uncommon for people living in areas with limited sunshine during cooler months. Yet, vitamin D deficiencies are even more of a concern for vegetarians, as many foods rich in vitamin D are animal products.
On a clear, sunny day, it only takes about 15 minutes of sun exposure a few times a week to meet most of our vitamin D needs.6 However, this is easier said than done at certain times of the year. Since vegetarian-friendly, vitamin D-rich foods are limited, and consuming large quantities is necessary to meet the recommended daily value, you might want to consider taking a vitamin D supplement when you’re not exposed to sufficient sunlight or have skin or health sensitivities to consider.
Avoiding Calcium Deficiency on a Vegetarian Diet
Calcium plays an important role in your overall health, supporting the functions of your nerves, cells, muscles, and bones. If you don’t consume enough calcium, your body can extract it from your bones, making them weaker.8
If you’re a strict vegetarian, there are plenty of ways to meet your daily calcium needs without consuming dairy products. Greens such as spinach, kale, and broccoli are packed with bone-healthy calcium. Additionally, you can obtain calcium from some soybean products and legumes, and if you’re unsure about meeting your needs, easily assimilated calcium citrate complex is available in capsule form.
Iron and Vegetarian Diet Deficiencies
There are two types of iron – the kind you get from eating meat (heme iron) and the kind you get from plant-based sources (non-heme iron). Since vegetarians don’t consume heme iron, and this type of iron is absorbed much more efficiently than non-heme iron, recommendations for vegetarians are 1.8 times more than iron recommendations for non-vegetarians.7
Vegetarian-friendly iron sources include some vegetables, nuts, beans, and fortified grain products like breads and cereals.
While vegetarians benefit from consuming a variety of fresh fruits and vegetables, it is still important to monitor your intake of essential vitamins and nutrients, and perhaps consult with your physician or a nutritionist, to keep your diet balanced and to lead a healthful and balanced life.
If you’re looking for more information on vegetarian diets, read Vegetarian Essential Fatty Acids and Can the Vegetarian Diet Get Complete Proteins?
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About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products
Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.
Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to BubbForest Health Products.
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