Four nutrients for Vegans

In the case of a vegan diet, it is sometimes difficult to achieve a sufficient nutrient intake of certain vitamins and minerals. This includes Vitamin B12, iron, Calcium and Iodine. But there are also Vegan options, a vitamin deficiency by a suitable diet to prevent.

Vitamin B12

Vitamin B12, also referred to as Cobalamin, is stored in the liver. A deficiency of the tapping itself by fatigue, lethargy, mood swings, blurred vision, cardiac, bleeding, weight loss, impotence or impaired bowel and bladder can make control noticeable, occurs, therefore, only after a while.

Vitamin B12 is abundant in meat, milk and milk products. Vegetable sources are beans, some mushrooms, seaweed or fermented soy. Some of the products for Vegans are treated with Vitamin B12, such as meat substitutes, soy – or nut-"Milch". This is from the nutritional information on the packaging.


The calcium requirement may be increased in vegans, because they absorb due to their plant-based diet are often more oxalic acid and phytic acid, which impede absorption of calcium. Calcium is especially needed for bone, but also for the heart, muscles and nerves. Insufficient calcium intake increases the risk of bone fractures and osteoporosis.

Vegans can fruit Calcium from tofu products, nuts, seeds, legumes, Breakfast cereals, and accordingly fortified soy or nut beverages.


Iodine is needed for the production of thyroid hormones. An iodine deficiency can show itself in a variety of ways, e.g., by fatigue, muscle weakness, colds, concentration problems, weight gain, Depression, hair loss, dry skin, or constipation. Good to know, especially for Vegans and vegetarians is that some foods such as broccoli, Brussels sprouts, sweet potatoes and Maize can impair the production of thyroid hormones.

The main sources for Iodine are seafood, dairy products and eggs. The iodine content of plant foods depends on the iodine content in the soil. The need for vegans due to the use of iodized salt, fortified soy or nut milk and kelp cover.


Iron is especially important for the formation of red blood cells is required also for the muscle function, concentration and a healthy immune system.

Whole-grain products, meat and fish contain a lot of iron. Iron from plant sources is absorbed better by the body if Vitamin C-rich foods are consumed.

People who eat for quite a long time consistently vegan, best for enough Vitamin D, Omega-3 fatty acids and protein. In case of doubt, a suspicion of a nutrient is the lack of a best to the family doctor to clarify.


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