Going vegan is one of the best things you can do for your health, as well as for the environment and animals. It’s a great way to ensure you get enough proper nutrients, like protein and fibre, while not consuming foods with cholesterol or saturated fat. But just because you’re going vegan doesn’t mean these macro-nutrients will all be taken care of for you. To successfully maintain a healthy plant-based lifestyle, knowing what essential micro-nutrients are necessary for your body to perform its best is important. So if adulting has switched from being an omnivore (eating both animal and plant products) to an adopter of a vegetarian diet and vegan dietary lifestyle more manageable than ever before – here are some essential nutrients worth considering when making this life change!

Essential Nutrients When Going Vegan

When transitioning to a vegan diet as an adult, you must ensure you get all the essential nutrients your body needs. While many health benefits of a well-planned vegan diet can provide all the necessary nutrients, a few key ones require special attention. Here are five essential nutrients to consider when going vegan:

        1. Protein:
          As an adult transitioning to a vegan diet, it’s essential to consider protein intake. While many plant-based protein sources are available, they’re often incomplete and lack essential amino acids. It’s crucial to consume a variety of protein sources to ensure all the necessary amino acids are present in your body. Foods like quinoa, tofu, tempeh, edamame, beans, and lentils are excellent sources of complete plant-based proteins. Additionally, supplementing with vegan protein powders can help fulfil your daily protein needs. With careful planning and a well-rounded approach to meal planning, vegans can meet their protein requirements without compromising overall health and well-being. It’s crucial to remember that adequate protein intake is essential for muscle growth and repair, immune system function, hormone creation, and maintenance of healthy skin and hair as you transition into a plant-based lifestyle.
        2. Vitamin B12:
          Vitamin B12 is a vital nutrient essential in maintaining healthy nerve function and DNA synthesis. It’s primarily found in animal-based foods, making it harder for vegans to obtain sufficient amounts of this vitamin. They should consider taking supplements or fortified products to ensure adequate intake. In addition, some vegan foods, such as algae or tempeh, contain small amounts of B12 but may not be reliable sources. Other factors such as age, pregnancy, or gastrointestinal disorders can affect the absorption of B12, highlighting the importance of regular screening and monitoring levels among adult vegans. Overall, understanding the critical role of Vitamin B12 and how to obtain it adequately can help adult vegans maintain optimal health and well-being while following a plant-based diet.
        3. Omega-3 Fatty Acids:
          Omega-3 fatty acids are essential when transitioning to a vegan diet as an adult. While plant-based sources of omega-3s exist, such as chia seeds, flaxseeds, and walnuts, these sources contain the less bioavailable form of omega-3 known as alpha-linolenic acid (ALA). To fully meet recommended daily intake levels, vegans may benefit from including algae-based supplements or fortified foods in their diets. Omega-3s are crucial in heart health, brain function, and reducing inflammation. In addition to its role in maintaining healthy bodily systems, some research suggests that adequate consumption of omega-3 can improve mood and reduce symptoms of anxiety and depression. As such, ensuring proper intake of this essential nutrient should be contemplated for those opting for a vegan lifestyle.
        4. Iron:
          Iron is an essential nutrient that plays various vital roles in the body, including carrying oxygen throughout the bloodstream and supporting immune function. For adults opting for a vegan diet, paying close attention to iron intake and incorporating plant-based sources such as beans, lentils, tofu, spinach, and fortified cereals into their meals can be crucial. Consuming vitamin C-rich foods like citrus fruits or bell peppers alongside iron sources can also aid in absorption. Supplementing with iron may be necessary for those who are pregnant or breastfeeding, have heavy menstrual cycles, or struggle with anemia. However, it’s essential to consult a healthcare professional before adding supplements, as excessive iron intake can lead to adverse health effects. By being mindful of iron consumption and incorporating nutrient-dense plant-based foods into their diets, vegans can ensure they meet their daily requirements for this vital nutrient.
        5. Calcium:
          As an adult transitioning to a vegan diet, it’s essential to consider adequate calcium intake to maintain strong bones and teeth. Some excellent plant-based sources of this vital nutrient include leafy green vegetables, fortified plant-based milk, tofu made with calcium sulphate, and some nuts and seeds. Vegans must pay attention to their calcium intake, as studies show they consume less than non-vegans. Adequate calcium is also necessary for cardiovascular health, muscle function and nerve transmission. While it is still possible to meet daily requirements on a vegan diet through careful planning, vitamin D supplements may also need to be taken for better mineral absorption. Consultation with a registered dietician can help ensure proper nutrition while adapting to a vegan lifestyle.


Remember that it’s always a good idea to consult with a registered dietitian or healthcare professional when making significant dietary changes to meet your nutrient needs.

fruits and vegetables


Is it possible to get enough protein on a vegan diet?

Yes, getting enough protein on a vegan diet is possible with careful planning and attention to adequate intake of protein-rich foods. Many plant-based foods are excellent sources of protein, including legumes such as lentils, chickpeas, and black beans; nuts and seeds like almonds, chia seeds, and hemp seeds; whole grains like quinoa and brown rice; and soy products such as tofu and tempeh. Vegetarians and vegans need to consume a variety of protein sources throughout the day to meet their daily requirements – around 0.8 grams of protein per kilogram of body weight. On a well-planned vegan diet that meets all nutrient needs, including adequate protein, one can obtain all the essential amino acids needed for optimal health without any animal products. However, it may be necessary for some individuals to supplement with vegan-friendly protein powders or bars if they have increased protein needs or struggle to consume sufficient amounts of food alone.

Will I need to supplement with vitamins and minerals as a vegan, and if so, which ones?

As a vegan, you must pay careful attention to your nutrient intake to ensure that you receive all of the necessary vitamins and minerals for optimal health. While many vegans can obtain adequate nutrition from plant-based sources alone, some supplementation may be necessary depending on individual dietary habits and lifestyle choices. Essential nutrients that may require supplementation include vitamin B12, vitamin D, iron, calcium, and omega-3 fatty acids. Vegans who do not consume fortified foods or avoid specific nutrient-rich plant sources may be at risk for deficiencies in these essential nutrients. It is vital to work with a knowledgeable healthcare professional or registered dietitian who can help develop a personalised plan for meeting nutrient needs through food choices and supplementation when necessary.

What is the difference between a vegetarian and vegan diet?

The primary difference between vegetarian and vegan diets lies in their respective exclusions of animal products. Vegetarians avoid meat, poultry, and fish but may consume dairy products and eggs. Conversely, Vegans abstain entirely from all animal-based foods, including milk, cheese, yogurt, honey, and any derived items. Additionally, vegans do not utilise products made with animal materials like leather or fur. In terms of health benefits and risks, comparisons between the two diets have found that vegans tend to lower their risk of developing heart disease or certain types of cancer due to the high consumption of fruits and vegetables included in their diet. However, both diets can be healthy if they are correctly planned to have a broad range of nutrients in adequate amounts, such as protein or calcium, which could be deficient when following a strict vegan diet without supplementation or attention to nutritional needs.


With veganism becoming a growing lifestyle choice, it is essential to understand the nutrients an adult would need when transitioning to this eating style. Individuals are taking proactive measures in their transition by considering critical vitamins and minerals that the body requires to function, such as Vitamin B12, Vitamin D, iron, calcium and zinc. Additionally, utilising various plant-based sources of Omega-3 fatty acids such as chia seeds, flaxseeds and walnuts or nutritional yeast to obtain Vitamin B12 can further balance one’s diet. Finding a suitable combination of all these nutrients is necessary for good health – vegan or not – is why researching vegan substitutes for processed foods that match non-vegan ingredients is so beneficial. Eating right as a vegan should emphasise consuming fibre-rich foods such as whole grains, vegetables, and fruits with conscious portion control of nuts and plant oil sources to achieve a balanced vegetarian diet. After all, following a well-balanced diet gives our bodies the energy to live each day optimally.

Elizabeth Marks

Having been overweight and unhealthy her whole childhood, Elizabeth turned things around 6 years ago and hasn't looked back. Her passion for health and weight loss is only second to her immense knowledge and creativity for delicious low calorie cooking. A Marathon runner, Entrepreneur, Soccer Lover and fan of all things Diamond.