Vegan Nutrient Gaps: What to Supplement and Why

A well-planned vegan diet can cover most needs, but a few nutrients are harder to get from plants alone. Here is what to check, based on guidance from the NIH Office of Dietary Supplements.

Nutrients to check

  • Vitamin B12: found naturally mostly in animal foods. The NIH B12 fact sheet says vegans are at higher risk of deficiency and that fortified foods and supplements reduce the risk. Adult RDA: 2.4 mcg.
  • Vitamin D, iodine, calcium: depend on sun, fortified foods and salt choices.
  • Iron and zinc: worth checking with your provider, especially for women who menstruate.
  • Folate: important for women who could become pregnant.

Where GoBiotix fits

A blood test with your provider is the most reliable way to know which gaps you actually have.

Common questions

What nutrients do vegans most often need to supplement?

Vitamin B12 is the main one. The NIH Office of Dietary Supplements notes that vegans have a higher risk of B12 deficiency and that fortified foods and supplements reduce that risk. Vitamin D, iodine, iron, zinc, calcium and omega-3s are also worth checking with a provider.

How much B12 do adults need?

The NIH lists a Recommended Dietary Allowance of 2.4 mcg per day for adults, with higher amounts during pregnancy and breastfeeding.

Is there a GoBiotix product for vegan women planning a pregnancy?

GoBiotix Prenatal Multivitamins are vegan and include 5-MTHF folate, chelated iron, methylated B12, choline, vitamin D3, calcium and iodine. Talk with your provider about your needs.

These statements have not been evaluated by the Food and Drug Administration. GoBiotix products are not intended to diagnose, treat, cure or prevent any disease. Talk with your healthcare provider before starting a supplement, especially if you are pregnant, nursing, taking medication or managing a health condition.