What vitamin is lacking in a vegetarian diet?

A meatless diet can be healthy, but vegetarians — especially vegans — need to make sure they’re getting enough vitamin B12, calcium, iron, and zinc. The Academy of Nutrition and Dietetics warns of the risk of vitamin B12 deficiencies in vegetarians and vegans.

Do vegetarians get enough vitamins?

Studies have shown that without supplements or enriched foods, vegetarians are at a high risk of vitamin B12 deficiency ( 2 ). Lacto-ovo-vegetarians can get adequate amounts of this nutrient from dairy products and eggs, but this is much more challenging for vegans ( 3 ).

Is there a vegetarian diet known as flexitarian?

The Flexitarian Diet is a semi-vegetarian style of eating that encourages less meat and more plant-based foods. There are no specific rules or suggestions, making it an appealing option for people who are looking to cut back on animal products.

Do vegetarians lack vitamin D?

Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough ( 34 ). For this reason, plant-based milk substitutes like soy milk are often fortified with this nutrient and other vitamins and minerals usually found in cow’s milk.

How do vegetarians get iron in their diet?

Take-away tips

1. Good sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots, dried figs, raisins, quinoa and fortified breakfast cereal.
2. Ensure that your daily diet contains plenty of iron-rich foods.

What dietary supplements should a vegetarian take?

Iron, calcium and vitamin B12 are often lacking from vegetarian diets. Good dietary sources of iron include dried fruits, cashews, mushrooms and tofu. If you choose to take an iron supplement, take it with a vitamin C supplement as vitamin C aid in iron absorption.

What are the best supplements for vegetarians?

So most people benefit from a vitamin D supplement, vegetarian or not. Kathleen Zelman: Another nutrient that may be best supplied by supplement is vitamin B12. That’s because most good dietary sources of B12 come from animal products. Fish, meat, eggs, and dairy.

What are dietary supplements do vegans need?

By eating a variety of foods including fruits, vegetables, legumes, nuts and seeds, soy products, and whole grains, vegetarians can get adequate nutrients from non-meat sources. Vegetarians, especially vegans, need to pay attention getting enough protein, iron, calcium, vitamin D, vitamin B12, and omega-3 fatty acids.

Do vegans really need multivitamins?

But a few nutrients may fall through the cracks, so a vegan multivitamin can be advisable. Few vegan foods are good sources of zinc or iodine. So for many vegans these two nutrients are reason enough to take a multivitamin. Multivitamins typically 100 percent of the B12 RDA.