Vegan diet: here's what to look out for in food and supplements

Are you considering going vegan or already following a plant-based diet? If so, you probably get the question from time to time, "But are you getting enough nutrients?" And understandably so, since a vegan diet cuts out many traditional food sources. The good news? With the right knowledge and planning, you can get all the nutrients just fine.

What vitamins and minerals are important when eating vegan?

When you eat vegan, you get many valuable nutrients from plant-based products. But there are also nutrients that are mainly found in animal products. Some of these your body stores temporarily, others you have to replenish daily.

Do you notice that you are less fit than you used to be? Or do you wonder if you are getting everything out of your diet? Then it's good to take a moment to consider the nutrients that require extra attention within a vegan diet.

Consider, for example:

• Vitamin B12
• Iron
• Omega-3 fatty acids (EPA and DHA)
• Vitamin D
• Zinc
• Iodine

Do you doubt you're getting everything you need? Then you can scrutinize your diet or consult a professional. A blood test can also provide clarity.

In the rest of this article, you'll read about what to watch for in each nutrient and how to supplement them from plant sources or supplements.

What nutrients do you need extra with a vegan diet?

In a vegan diet, you omit all animal products, from meat and fish to dairy and eggs. This eliminates certain food sources that your body normally relies on. 

Vitamin B12

Of all the nutrients, B12 really deserves the most attention. In fact, this vitamin is found almost exclusively in animal products. Vitamin B12 contributes to normal nervous system function* and helps with fatigue and tiredness*. The solution is simple: take a B12 supplement of 250 micrograms a day.

Omega-3 fatty acids

"Where do you get your omega-3 from without fish?" Almost every vegan gets that question from time to time. These fatty acids are important for your body, but you can't make them yourself. EPA and DHA contribute to normal heart function* and DHA is good for the brain*. Walnuts, flaxseed and chia seeds also contain omega-3, but the type of ALA that your body converts very slowly to EPA and DHA. This is why algal oil is a useful supplement. 

Tip: At Arctic Blue, you can find algae oil with EPA and DHA, with no fish involved. After all, fish don't make this omega-3 themselves either. They get it through algae in their food chain.

Iron

If you follow a vegan diet, it is extra important to watch your iron. Iron contributes to normal oxygen transport in the body* and helps with fatigue and tiredness*. Vegetable iron is somewhat less well absorbed by your body than iron from meat, but vitamin C helps tremendously. So especially add bell peppers to your beans or squeeze lemon juice over your spinach. Do not drink tea or coffee with iron-rich meals because they block absorption.

Vitamin D

This is actually not a typical "vegan problem," because many people in the Netherlands lack vitamin D throughout the year. Vitamin D helps maintain normal bones* and supports the immune system*. You get it mainly through sunlight on your skin, but in the Netherlands this is difficult because many people are indoors and from October to March the sun shines too little. Plant-based foods hardly contain any vitamin D, so a supplement is actually recommended for all vegans. In that case, choose vitamin D3 from lichen with a vegan seal of approval.

Tip: At Arctic Blue, we also have algae oil with vitamin D3 included. That way you replenish both your omega-3 and vitamin D in one go.

Zinc

Zinc often gets less attention, but it's really important. Zinc contributes to normal immune system function* and helps protect cells from oxidative damage*. It is mostly found in meat, but fortunately also in legumes, nuts and whole grains. Also, soak your legumes overnight before cooking them: this breaks down substances that otherwise block zinc absorption. And always choose whole grain cereals instead of white ones.

In conclusion

A vegan diet really doesn't have to be complicated. The important thing is to know what to look out for: make sure you have a B12 supplement, make sure you get enough omega-3 from algae, and pay extra attention to iron, vitamin D and zinc. With the right choices, you'll get all the nutrients just fine.

At Arctic Blue, we understand that as a vegan, you have different needs. Our plant-based algae oil helps you get enough EPA and DHA. This way, you can fully enjoy your plant-based lifestyle and be sure your body is getting all the important omega-3 fatty acids.

*Approved EFSA health claims. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg EPA and DHA.