Vegan Nutrition

Vegan nutrition is important for all vegans (and those interested in a vegan lifestyle) to understand. Myths about vegan nutrition rum rampant on the internet and this misinformation can be extremely harmful. Vegan nutrition myths are spread by both vegans and non-vegans alike.

Much of the misinformation spread about vegan nutrition comes from a lack of thorough research, misinterpretation of research or incomplete understanding of human physiology. Vegan nutrition myths also stem from people either wanting to make vegan diets look harmful or ideal.

Confused about what nutrients are essential for adult vegans? Grab my free, 3 page vegan nutrition cheat sheet that outlines 9 essential nutrients!

Vegan Nutrition: Important Nutrients

There are a number of nutrients that vegans need to be aware of when planning a healthy and balanced diet. Each image below takes you to a full page detailing what the nutrient is, what it does in the body, what the daily intake requirements are and how to consume enough as a vegan.

Some of these nutrients are challenging to get on a vegan diet, others are much easier. Supplements may or may not be required (except for vitamin B12 supplements which are needed for a healthy vegan diet).

Make sure to always speak with a doctor before making any changes to your diet AND before starting any supplements. There are risks to taking supplements.

Vitamin B12 text over a background of nutritional yeast in a wooden bowl and spoon

"Vitamin D" text over teal background with white supplements scattered across the bottom

Protein and amino acids text over grey background with a few jars of vegan protein around the edges

Omega 3s text over background of marble and flaxseeds/ chia seeds in ceramic jars on wooden cutting board

Zinc title image with background of vegan zinc sources in small bowls (seeds, whole grains, nuts)

Calcium text over grey tile background with vegan calcium sources laid out (plant-based milk, almonds, soy)

Iodine text with background image of three types of salt (sea, pink, black) on backdrop of rustic white painted wood

Iron text with background of grey tile and a scattering of dry legumes/ pulses

Vitamin A and Beta Carotene text with colourful backdrop of vegan beta carotene sources (carrots, spinach, broccoli)

Selenium text over white background with a pile of Brazil nuts along the bottom

Fiber text over background of vegan sources of fibre (grains, beans, vegetables)

Antioxidants text over background of vegan antioxidant sources (colourful vegetables)

Where Does Misinformation about Vegan Nutrition Come From?

Sometimes, in the promotion of a vegan lifestyle, people may be tempted to claim there are no concerns regarding proper vegan nutrition. A well planed vegan diet can support all stages of life, but the key words are “well planned”. This implies the need for a vegan diet to be balanced, adequate and for care to be taken to ensure nutrient needs are being met.

Alternatively, people who do not support veganism may set out to make vegan diet looks impossible to follow, or potentially harmful to health. This is often done by pointing out certain nutrients that may be challenging to consume as a vegan.

As with any nutrition topic, the truth lies somewhere in the middle. There are certainly nutrients that need to be addressed when talking about vegan nutrition. Certain vitamins and/or minerals may require supplementation (needs can vary among individuals).

So, while vegan diets can be healthful, they can also lead to nutrition concerns if not done properly.

Vegan Nutrition Tips

The best tip I have for ensuring proper vegan nutrition is to do your research and check your sources. Anyone can call themselves a nutritionist, nutrition coach, wellness coach, nutritionalist etc. and provide any information they want. Additionally, many people who don’t use these titles also provide nutrition advice. Without proper understanding of science, research (and limitations of research), it’s extremely easy to spread false nutrition information and/or incorrectly interpret nutrition research.

To avoid common pitfalls associated with vegan nutrition, go to a nutrition expert. Registered Dietitians are experts in nutrition and have undergone extensive training and education to earn that title. Many people assume personal experience or a short online course is adequate. If it were adequate, Registered Dietitians wouldn’t require 5+ years of school before being able to provide nutrition care.

There are lots of fantastic vegan and plant-based dietitians online.

My next best tip for vegans and anyone transitioning to a vegan lifestyle is to not get caught up in overly restrictive diets.

Veganism is for life, diets are temporary (not to mention can cause harm). There is no one-size-fits-all approach to nutrition especially when it comes to vegan nutrition. Becoming overly concerned with following a certain pattern of eating can make things way more difficult than they need to be.

Confident you're meeting nutrient needs as an adult vegan? If not, grab my free, 3 page vegan nutrition cheat sheet that outlines 9 essential nutrients for adult vegans!

Learn more about the Vegan Nutrition Cheat Sheet!